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 201 | Tsamba 1684 | 11.9% | 5.9% | 838 ga |
Mapuloteni | 23.48 ga | 76 ga | 30.9% | 15.4% | 324 ga |
mafuta | 11.2 ga | 56 ga | 20% | 10% | 500 ga |
Water | 64.22 ga | 2273 ga | 2.8% | 1.4% | 3539 ga |
ash | 1.11 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 23 | Makilogalamu 900 | 2.6% | 1.3% | 3913 ga |
Retinol | 0.023 mg | ~ | |||
Vitamini B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 8.6% | 577 ga |
Vitamini B2, riboflavin | 0.47 mg | 1.8 mg | 26.1% | 13% | 383 ga |
Vitamini B4, choline | 65 mg | 500 mg | 13% | 6.5% | 769 ga |
Vitamini B5, pantothenic | 1.5 mg | 5 mg | 30% | 14.9% | 333 ga |
Vitamini B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 6.2% | 800 ga |
Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 1.2% | 4000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 6.6% | 750 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.5% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 2.3% | 2143 ga |
Vitamini K, phylloquinone | Makilogalamu 3.8 | Makilogalamu 120 | 3.2% | 1.6% | 3158 ga |
Vitamini PP, NO | 5.1 mg | 20 mg | 25.5% | 12.7% | 392 ga |
betaine | 8.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 252 mg | 2500 mg | 10.1% | 5% | 992 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.6% | 8333 ga |
Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 2.5% | 2000 ga |
Sodium, Na | 65 mg | 1300 mg | 5% | 2.5% | 2000 ga |
Sulufule, S | 234.8 mg | 1000 mg | 23.5% | 11.7% | 426 ga |
Phosphorus, P. | 203 mg | 800 mg | 25.4% | 12.6% | 394 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.7 mg | 18 mg | 15% | 7.5% | 667 ga |
Manganese, Mn | 0.019 mg | 2 mg | 1% | 0.5% | 10526 ga |
Mkuwa, Cu | Makilogalamu 231 | Makilogalamu 1000 | 23.1% | 11.5% | 433 ga |
Selenium, Ngati | Makilogalamu 22.4 | Makilogalamu 55 | 40.7% | 20.2% | 246 ga |
Nthaka, Zn | 2.6 mg | 12 mg | 21.7% | 10.8% | 462 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.499 ga | ~ | |||
valine | 1.228 ga | ~ | |||
Mbiri * | 0.62 ga | ~ | |||
Isoleucine | 1.206 ga | ~ | |||
nyalugwe | 1.983 ga | ~ | |||
lysine | 2.009 ga | ~ | |||
methionine | 0.635 ga | ~ | |||
threonine | 1.003 ga | ~ | |||
tryptophan | 0.327 ga | ~ | |||
chithuvj | 0.984 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.487 ga | ~ | |||
Aspartic asidi | 2.299 ga | ~ | |||
glycine | 1.315 ga | ~ | |||
Asidi a Glutamic | 3.673 ga | ~ | |||
Mapuloteni | 1.153 ga | ~ | |||
serine | 1.01 ga | ~ | |||
tyrosin | 0.894 ga | ~ | |||
Cysteine | 0.361 ga | ~ | |||
sterols | |||||
Cholesterol | 89 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.951 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.042 ga | ~ | |||
14: 0 Zachinsinsi | 0.052 ga | ~ | |||
16: 0 Palmitic | 2.537 ga | ~ | |||
18: 0 Stearin | 1.321 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.858 ga | Mphindi 16.8 г | 23% | 11.4% | |
16: 1 Palmitoleic | 0.447 ga | ~ | |||
18:1 Olein (omega-9) | 3.369 ga | ~ | |||
20: 1 Chidole (9) | 0.042 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.487 ga | kuchokera 11.2 mpaka 20.6 | 13.3% | 6.6% | |
18: 2 Linoleic | 1.341 ga | ~ | |||
18: 3 Wachisoni | 0.146 ga | ~ | |||
Omega-3 mafuta acids | 0.146 ga | kuchokera 0.9 mpaka 3.7 | 16.2% | 8.1% | |
Omega-6 mafuta acids | 1.341 ga | kuchokera 4.7 mpaka 16.8 | 28.5% | 14.2% |
Mphamvu ndi 201 kcal.
- chikho, chodulidwa kapena chodulidwa = 140 g (281.4 kcal)
- unit (zokolola kuchokera ku 1 lb wokonzeka kuphika) = 100 g (201 kCal)
- Bakha 0,5 = 221 g (444.2 kcal)
Bakha wopanga, nyama yokha, yophika mavitamini ndi michere yambiri monga: vitamini B1 - 17,3%, vitamini B2 - 26,1%, choline - 13%, vitamini B5 - 30%, vitamini B6 - 12,5%, vitamini B12 - 13,3% , vitamini PP - 25,5%, phosphorus - 25,4%, chitsulo - 15%, mkuwa - 23,1%, selenium - 40,7%, zinc - 21,7%
- 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.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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 201 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe ndi zothandiza Bakha wopanga zokhazokha, nyama yokhayo, yophika, zopatsa mphamvu, zothandiza, katundu wothandiza Bakha wopanga, nyama yokha, yophika