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 135 | Tsamba 1684 | 8% | 5.9% | 1247 ga |
| Mapuloteni | 18 ga | 76 ga | 23.7% | 17.6% | 422 ga |
| mafuta | 7 ga | 56 ga | 12.5% | 9.3% | 800 ga |
| Water | 73.5 ga | 2273 ga | 3.2% | 2.4% | 3093 ga |
| ash | 1.5 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 0.8% | 9000 ga |
| Retinol | 0.01 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 4.4% | 1667 ga |
| Vitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 12.4% | 600 ga |
| Vitamini B5, pantothenic | 1 mg | 5 mg | 20% | 14.8% | 500 ga |
| Vitamini B6, pyridoxine | 0.45 mg | 2 mg | 22.5% | 16.7% | 444 ga |
| Vitamini B9, folate | Makilogalamu 5 | Makilogalamu 400 | 1.3% | 1% | 8000 ga |
| Vitamini B12, cobalamin | Makilogalamu 10 | Makilogalamu 3 | 333.3% | 246.9% | 30 ga |
| Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.4% | 18000 ga |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 5% | 1500 ga |
| Vitamini PP, NO | 7.9 mg | 20 mg | 39.5% | 29.3% | 253 ga |
| niacin | 4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 335 mg | 2500 mg | 13.4% | 9.9% | 746 ga |
| Calcium, CA | 50 mg | 1000 mg | 5% | 3.7% | 2000 ga |
| Mankhwala a magnesium, mg | 35 mg | 400 mg | 8.8% | 6.5% | 1143 ga |
| Sodium, Na | 100 mg | 1300 mg | 7.7% | 5.7% | 1300 ga |
| Sulufule, S | 180 mg | 1000 mg | 18% | 13.3% | 556 ga |
| Phosphorus, P. | 220 mg | 800 mg | 27.5% | 20.4% | 364 ga |
| Mankhwala, Cl | 165 mg | 2300 mg | 7.2% | 5.3% | 1394 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.3 mg | 18 mg | 7.2% | 5.3% | 1385 ga |
| Ayodini, ine | Makilogalamu 40 | Makilogalamu 150 | 26.7% | 19.8% | 375 ga |
| Cobalt, Co. | Makilogalamu 40 | Makilogalamu 10 | 400% | 296.3% | 25 ga |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 1.9% | 4000 ga |
| Mkuwa, Cu | Makilogalamu 78 | Makilogalamu 1000 | 7.8% | 5.8% | 1282 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4 | Makilogalamu 70 | 5.7% | 4.2% | 1750 ga |
| Nickel, ndi | Makilogalamu 6 | ~ | |||
| Selenium, Ngati | Makilogalamu 36.5 | Makilogalamu 55 | 66.4% | 49.2% | 151 ga |
| Zamadzimadzi, F | Makilogalamu 430 | Makilogalamu 4000 | 10.8% | 8% | 930 ga |
| Chrome, Kr | Makilogalamu 55 | Makilogalamu 50 | 110% | 81.5% | 91 ga |
| Nthaka, Zn | 0.7 mg | 12 mg | 5.8% | 4.3% | 1714 ga |
| sterols | |||||
| Cholesterol | 50 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.5 ga | maulendo 18.7 г | |||
| Monounsaturated mafuta zidulo | 3.14 ga | Mphindi 16.8 г | 18.7% | 13.9% | |
| Mafuta a Polyunsaturated acids | 1.227 ga | kuchokera 11.2 mpaka 20.6 | 11% | 8.1% | |
| Omega-3 mafuta acids | 1.1 ga | kuchokera 0.9 mpaka 3.7 | 100% | 74.1% | |
| Omega-6 mafuta acids | 0.117 ga | kuchokera 4.7 mpaka 16.8 | 2.5% | 1.9% |
Mphamvu ndi 135 kcal.
Low-fat Pacific herring mavitamini ndi michere yambiri monga: vitamini B2 - 16,7%, vitamini B5 - 20%, vitamini B6 - 22,5%, vitamini B12 - 333,3%, vitamini PP - 39,5%, potaziyamu - 13,4% , phosphorus - 27,5%, ayodini - 26,7%, cobalt - 400%, selenium - 66,4%, chromium - 110%
- 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.
- 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.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Tags: kalori okhutira 135 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Pacific hering'i otsika mafuta, zopatsa mphamvu, zakudya, zothandiza katundu Pacific hering'i otsika mafuta
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.