Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 173 | Tsamba 1684 | 10.3% | 6% | 973 ga |
Mapuloteni | 22.45 ga | 76 ga | 29.5% | 17.1% | 339 ga |
mafuta | 9.17 ga | 56 ga | 16.4% | 9.5% | 611 ga |
Zakudya | 0.21 ga | 219 ga | 0.1% | 0.1% | 104286 ga |
Water | 66.09 ga | 2273 ga | 2.9% | 1.7% | 3439 ga |
ash | 2.7 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 0.1% | 90000 ga |
Retinol | 0.001 mg | ~ | |||
Vitamini B1, thiamine | 0.462 mg | 1.5 mg | 30.8% | 17.8% | 325 ga |
Vitamini B2, riboflavin | 0.225 mg | 1.8 mg | 12.5% | 7.2% | 800 ga |
Vitamini B4, choline | 86 mg | 500 mg | 17.2% | 9.9% | 581 ga |
Vitamini B5, pantothenic | 0.645 mg | 5 mg | 12.9% | 7.5% | 775 ga |
Vitamini B6, pyridoxine | 0.448 mg | 2 mg | 22.4% | 12.9% | 446 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.57 | Makilogalamu 3 | 19% | 11% | 526 ga |
Vitamini E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.3% | 4412 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
Vitamini PP, NO | 6.05 mg | 20 mg | 30.3% | 17.5% | 331 ga |
betaine | 5.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 348 mg | 2500 mg | 13.9% | 8% | 718 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.7% | 8333 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 3.2% | 1818 ga |
Sodium, Na | 744 mg | 1300 mg | 57.2% | 33.1% | 175 ga |
Sulufule, S | 224.5 mg | 1000 mg | 22.5% | 13% | 445 ga |
Phosphorus, P. | 250 mg | 800 mg | 31.3% | 18.1% | 320 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.15 mg | 18 mg | 6.4% | 3.7% | 1565 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.6% | 9091 ga |
Mkuwa, Cu | Makilogalamu 142 | Makilogalamu 1000 | 14.2% | 8.2% | 704 ga |
Selenium, Ngati | Makilogalamu 21.5 | Makilogalamu 55 | 39.1% | 22.6% | 256 ga |
Nthaka, Zn | 2.29 mg | 12 mg | 19.1% | 11% | 524 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.05 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.05 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.434 ga | ~ | |||
valine | 1.133 ga | ~ | |||
Mbiri * | 0.978 ga | ~ | |||
Isoleucine | 1.01 ga | ~ | |||
nyalugwe | 1.792 ga | ~ | |||
lysine | 1.886 ga | ~ | |||
methionine | 0.534 ga | ~ | |||
threonine | 1 ga | ~ | |||
tryptophan | 0.209 ga | ~ | |||
chithuvj | 0.896 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.325 ga | ~ | |||
Aspartic asidi | 1.957 ga | ~ | |||
Hydroxyprolines | 0.018 ga | ~ | |||
glycine | 1.193 ga | ~ | |||
Asidi a Glutamic | 3.205 ga | ~ | |||
Mapuloteni | 0.969 ga | ~ | |||
serine | 0.877 ga | ~ | |||
tyrosin | 0.724 ga | ~ | |||
Cysteine | 0.252 ga | ~ | |||
sterols | |||||
Cholesterol | 65 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.07 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.945 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.107 ga | ~ | |||
16: 0 Palmitic | 1.859 ga | ~ | |||
17-0 margarine | 0.026 ga | ~ | |||
18: 0 Stearin | 0.934 ga | ~ | |||
20:0 Chiarachinic | 0.014 ga | ~ | |||
22: 0 | 0.006 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.955 ga | Mphindi 16.8 г | 23.5% | 13.6% | |
16: 1 Palmitoleic | 0.209 ga | ~ | |||
18:1 Olein (omega-9) | 3.687 ga | ~ | |||
20: 1 Chidole (9) | 0.06 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.281 ga | kuchokera 11.2 mpaka 20.6 | 11.4% | 6.6% | |
18: 2 Linoleic | 1.101 ga | ~ | |||
18: 3 Wachisoni | 0.056 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.043 ga | ~ | |||
20:3 Eicosatriene | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.079 ga | ~ | |||
Omega-3 mafuta acids | 0.056 ga | kuchokera 0.9 mpaka 3.7 | 6.2% | 3.6% | |
Omega-6 mafuta acids | 1.225 ga | kuchokera 4.7 mpaka 16.8 | 26.1% | 15.1% |
Mphamvu ndi 173 kcal.
- kagawo = 425 g (735.3 kCal)
- kutumikira (3 oz) = 85 g (147.1 kCal)
Ham, konda mavitamini ndi michere yambiri monga: vitamini B1 - 30,8%, vitamini B2 - 12,5%, choline - 17,2%, vitamini B5 - 12,9%, vitamini B6 - 22,4%, vitamini B12 - 19%, vitamini PP - 30,3%, potaziyamu - 13,9%, phosphorus - 31,3%, mkuwa - 14,2%, selenium - 39,1%, zinc - 19,1%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori okhutira 173 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ubwino Hamu, kudula mu mafupa, zopatsa mphamvu, zakudya, zothandiza katundu Ham, kudula mafupa