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 159 | Tsamba 1684 | 9.4% | 5.9% | 1059 ga |
Mapuloteni | 22.82 ga | 76 ga | 30% | 18.9% | 333 ga |
mafuta | 7.4 ga | 56 ga | 13.2% | 8.3% | 757 ga |
Zakudya | 0.17 ga | 219 ga | 0.1% | 0.1% | 128824 ga |
Water | 67.16 ga | 2273 ga | 3% | 1.9% | 3384 ga |
ash | 2.73 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 0.8% | 7500 ga |
Retinol | 0.012 mg | ~ | |||
Vitamini B1, thiamine | 0.239 mg | 1.5 mg | 15.9% | 10% | 628 ga |
Vitamini B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 8.1% | 783 ga |
Vitamini B4, choline | 116.7 mg | 500 mg | 23.3% | 14.7% | 428 ga |
Vitamini B5, pantothenic | 0.407 mg | 5 mg | 8.1% | 5.1% | 1229 ga |
Vitamini B6, pyridoxine | 0.337 mg | 2 mg | 16.9% | 10.6% | 593 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.57 | Makilogalamu 3 | 19% | 11.9% | 526 ga |
Vitamini E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 1.1% | 6000 ga |
beta tocopherol | 0.01 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.04 mg | ~ | |||
Vitamini PP, NO | 6.227 mg | 20 mg | 31.1% | 19.6% | 321 ga |
betaine | 1.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 289 mg | 2500 mg | 11.6% | 7.3% | 865 ga |
Calcium, CA | 9 mg | 1000 mg | 0.9% | 0.6% | 11111 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 3% | 2105 ga |
Sodium, Na | 839 mg | 1300 mg | 64.5% | 40.6% | 155 ga |
Sulufule, S | 228.2 mg | 1000 mg | 22.8% | 14.3% | 438 ga |
Phosphorus, P. | 248 mg | 800 mg | 31% | 19.5% | 323 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.05 mg | 18 mg | 5.8% | 3.6% | 1714 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 ga |
Mkuwa, Cu | Makilogalamu 97 | Makilogalamu 1000 | 9.7% | 6.1% | 1031 ga |
Selenium, Ngati | Makilogalamu 43.7 | Makilogalamu 55 | 79.5% | 50% | 126 ga |
Nthaka, Zn | 2.2 mg | 12 mg | 18.3% | 11.5% | 545 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.04 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.04 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.458 ga | ~ | |||
valine | 1.153 ga | ~ | |||
Mbiri * | 0.994 ga | ~ | |||
Isoleucine | 1.027 ga | ~ | |||
nyalugwe | 1.823 ga | ~ | |||
lysine | 1.919 ga | ~ | |||
methionine | 0.543 ga | ~ | |||
threonine | 1.017 ga | ~ | |||
tryptophan | 0.213 ga | ~ | |||
chithuvj | 0.911 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.346 ga | ~ | |||
Aspartic asidi | 1.989 ga | ~ | |||
Hydroxyprolines | 0.158 ga | ~ | |||
glycine | 1.208 ga | ~ | |||
Asidi a Glutamic | 3.259 ga | ~ | |||
Mapuloteni | 0.984 ga | ~ | |||
serine | 0.892 ga | ~ | |||
tyrosin | 0.737 ga | ~ | |||
Cysteine | 0.256 ga | ~ | |||
sterols | |||||
Cholesterol | 63 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.049 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.236 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.081 ga | ~ | |||
16: 0 Palmitic | 1.424 ga | ~ | |||
17-0 margarine | 0.021 ga | ~ | |||
18: 0 Stearin | 0.688 ga | ~ | |||
20:0 Chiarachinic | 0.01 ga | ~ | |||
22: 0 | 0.013 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.965 ga | Mphindi 16.8 г | 17.6% | 11.1% | |
16: 1 Palmitoleic | 0.163 ga | ~ | |||
18:1 Olein (omega-9) | 2.755 ga | ~ | |||
20: 1 Chidole (9) | 0.047 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.967 ga | kuchokera 11.2 mpaka 20.6 | 8.6% | 5.4% | |
18: 2 Linoleic | 0.835 ga | ~ | |||
18: 3 Wachisoni | 0.033 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.033 ga | ~ | |||
20:4 Arachidonic | 0.066 ga | ~ | |||
Omega-3 mafuta acids | 0.033 ga | kuchokera 0.9 mpaka 3.7 | 3.7% | 2.3% | |
Omega-6 mafuta acids | 0.934 ga | kuchokera 4.7 mpaka 16.8 | 19.9% | 12.5% |
Mphamvu ndi 159 kcal.
- kagawo = 430 g (683.7 kCal)
- 2 kagawo = 468 g (744.1 kCal)
Ham mu madzi ake omwe, odulidwa mavitamini ndi michere yambiri monga: vitamini B1 - 15,9%, vitamini B2 - 12,8%, choline - 23,3%, vitamini B6 - 16,9%, vitamini B12 - 19%, vitamini PP - 31,1, 11,6, 31%, potaziyamu - 79,5%, phosphorous - 18,3%, selenium - XNUMX%, zinc - XNUMX%
- 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 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.
- 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 159 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Ham mu madzi ake, sliced pa fupa, zopatsa mphamvu, zakudya, zothandiza katundu Ham mu madzi ake, sliced pa fupa.