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 81 | Tsamba 1684 | 4.8% | 5.9% | 2079 ga |
Mapuloteni | 9.45 ga | 76 ga | 12.4% | 15.3% | 804 ga |
mafuta | 2.3 ga | 56 ga | 4.1% | 5.1% | 2435 ga |
Zakudya | 4.95 ga | 219 ga | 2.3% | 2.8% | 4424 ga |
Water | 82.06 ga | 2273 ga | 3.6% | 4.4% | 2770 ga |
ash | 1.23 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 81 | Makilogalamu 900 | 9% | 11.1% | 1111 ga |
Retinol | 0.081 mg | ~ | |||
Vitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 5.6% | 2239 ga |
Vitamini B2, riboflavin | 0.233 mg | 1.8 mg | 12.9% | 15.9% | 773 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 12.3% | 1000 ga |
Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 3.1% | 4000 ga |
Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 3.1% | 4000 ga |
Vitamini B12, cobalamin | Makilogalamu 16 | Makilogalamu 3 | 533.3% | 658.4% | 19 ga |
Vitamini C, ascorbic | 8 mg | 90 mg | 8.9% | 11% | 1125 ga |
Vitamini PP, NO | 2.01 mg | 20 mg | 10.1% | 12.5% | 995 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 168 mg | 2500 mg | 6.7% | 8.3% | 1488 ga |
Calcium, CA | 8 mg | 1000 mg | 0.8% | 1% | 12500 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 6.8% | 1818 ga |
Sodium, Na | 106 mg | 1300 mg | 8.2% | 10.1% | 1226 ga |
Sulufule, S | 94.5 mg | 1000 mg | 9.5% | 11.7% | 1058 ga |
Phosphorus, P. | 162 mg | 800 mg | 20.3% | 25.1% | 494 ga |
Tsatani Zinthu | |||||
Iron, Faith | 5.11 mg | 18 mg | 28.4% | 35.1% | 352 ga |
Manganese, Mn | 0.643 mg | 2 mg | 32.2% | 39.8% | 311 ga |
Mkuwa, Cu | Makilogalamu 1576 | Makilogalamu 1000 | 157.6% | 194.6% | 63 ga |
Selenium, Ngati | Makilogalamu 77 | Makilogalamu 55 | 140% | 172.8% | 71 ga |
Nthaka, Zn | 16.62 mg | 12 mg | 138.5% | 171% | 72 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.689 ga | ~ | |||
valine | 0.413 ga | ~ | |||
Mbiri * | 0.181 ga | ~ | |||
Isoleucine | 0.411 ga | ~ | |||
nyalugwe | 0.665 ga | ~ | |||
lysine | 0.706 ga | ~ | |||
methionine | 0.213 ga | ~ | |||
threonine | 0.407 ga | ~ | |||
tryptophan | 0.106 ga | ~ | |||
chithuvj | 0.339 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.572 ga | ~ | |||
Aspartic asidi | 0.912 ga | ~ | |||
glycine | 0.591 ga | ~ | |||
Asidi a Glutamic | 1.285 ga | ~ | |||
Mapuloteni | 0.386 ga | ~ | |||
serine | 0.423 ga | ~ | |||
tyrosin | 0.302 ga | ~ | |||
Cysteine | 0.124 ga | ~ | |||
sterols | |||||
Cholesterol | 50 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.51 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.082 ga | ~ | |||
16: 0 Palmitic | 0.357 ga | ~ | |||
18: 0 Stearin | 0.071 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.358 ga | Mphindi 16.8 г | 2.1% | 2.6% | |
16: 1 Palmitoleic | 0.114 ga | ~ | |||
18:1 Olein (omega-9) | 0.191 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.053 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.894 ga | kuchokera 11.2 mpaka 20.6 | 8% | 9.9% | |
18: 2 Linoleic | 0.032 ga | ~ | |||
18: 3 Wachisoni | 0.032 ga | ~ | |||
18:4 Styoride Omega-3 | 0.084 ga | ~ | |||
20:4 Arachidonic | 0.038 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.438 ga | ~ | |||
Omega-3 mafuta acids | 0.824 ga | kuchokera 0.9 mpaka 3.7 | 91.6% | 113.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.02 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.25 ga | ~ | |||
Omega-6 mafuta acids | 0.07 ga | kuchokera 4.7 mpaka 16.8 | 1.5% | 1.9% |
Mphamvu ndi 81 kcal.
- sing'anga = 50 g (40.5 kcal)
- 3 oz = 85 g (68.9 kCal)
Pacific oyster, yaiwisi mavitamini ndi mchere wambiri monga: vitamini B2 - 12,9%, vitamini B12 - 533,3%, phosphorous - 20,3%, chitsulo - 28,4%, manganese - 32,2%, mkuwa - 157,6 selenium - 140%, nthaka - 138,5%
- 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 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.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- 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 81 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Pacific oyisitara, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Pacific oyisitara, yaiwisi