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 145 | Tsamba 1684 | 8.6% | 5.9% | 1161 ga |
| Mapuloteni | 20.9 ga | 76 ga | 27.5% | 19% | 364 ga |
| mafuta | 5.5 ga | 56 ga | 9.8% | 6.8% | 1018 ga |
| Zakudya | 1.5 ga | 219 ga | 0.7% | 0.5% | 14600 ga |
| Water | 67.7 ga | 2273 ga | 3% | 2.1% | 3357 ga |
| ash | 4.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.75 mg | 1.5 mg | 50% | 34.5% | 200 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.7% | 900 ga |
| Vitamini B4, choline | 85 mg | 500 mg | 17% | 11.7% | 588 ga |
| Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 13.8% | 500 ga |
| Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.6% | 13333 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.65 | Makilogalamu 3 | 21.7% | 15% | 462 ga |
| Vitamini D, calciferol | Makilogalamu 0.8 | Makilogalamu 10 | 8% | 5.5% | 1250 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 0.8 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 1.2% | 6000 ga |
| Vitamini PP, NO | 4.02 mg | 20 mg | 20.1% | 13.9% | 498 ga |
| betaine | 5.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 287 mg | 2500 mg | 11.5% | 7.9% | 871 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.6% | 12500 ga |
| Mankhwala a magnesium, mg | 14 mg | 400 mg | 3.5% | 2.4% | 2857 ga |
| Sodium, Na | 969 mg | 1300 mg | 74.5% | 51.4% | 134 ga |
| Sulufule, S | 209 mg | 1000 mg | 20.9% | 14.4% | 478 ga |
| Phosphorus, P. | 196 mg | 800 mg | 24.5% | 16.9% | 408 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.48 mg | 18 mg | 8.2% | 5.7% | 1216 ga |
| Mkuwa, Cu | Makilogalamu 79 | Makilogalamu 1000 | 7.9% | 5.4% | 1266 ga |
| Selenium, Ngati | Makilogalamu 19.5 | Makilogalamu 55 | 35.5% | 24.5% | 282 ga |
| Nthaka, Zn | 2.88 mg | 12 mg | 24% | 16.6% | 417 ga |
| sterols | |||||
| Cholesterol | 53 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.801 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.02 ga | ~ | |||
| 12: 0 Zolemba | 0.02 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.09 ga | ~ | |||
| 16: 0 Palmitic | 1.114 ga | ~ | |||
| 18: 0 Stearin | 0.567 ga | ~ | |||
| Monounsaturated mafuta zidulo | 2.607 ga | Mphindi 16.8 г | 15.5% | 10.7% | |
| 16: 1 Palmitoleic | 0.239 ga | ~ | |||
| 18:1 Olein (omega-9) | 2.368 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.537 ga | kuchokera 11.2 mpaka 20.6 | 4.8% | 3.3% | |
| 18: 2 Linoleic | 0.478 ga | ~ | |||
| 18: 3 Wachisoni | 0.06 ga | ~ | |||
| Omega-3 mafuta acids | 0.06 ga | kuchokera 0.9 mpaka 3.7 | 6.7% | 4.6% | |
| Omega-6 mafuta acids | 0.478 ga | kuchokera 4.7 mpaka 16.8 | 10.2% | 7% |
Mphamvu ndi 145 kcal.
Nyama yamchere pang'ono, yopanda mafuta (pafupifupi 5% mafuta), yokazinga mavitamini ndi michere yambiri monga: vitamini B1 - 50%, vitamini B2 - 11,1%, choline - 17%, vitamini B6 - 20%, vitamini B12 - 21,7%, vitamini PP - 20,1, 11,5, 24,5%, potaziyamu - 35,5%, phosphorous - 24%, 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 145 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Ham mchere pang`ono, otsika mafuta (pafupifupi 5% mafuta), yokazinga, zopatsa mphamvu, zakudya, zothandiza katundu Low mchere nyama, otsika mafuta (pafupifupi 5% mafuta). ), yokazinga