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 163 | Tsamba 1684 | 9.7% | 6% | 1033 ga |
Mapuloteni | 18.9 ga | 76 ga | 24.9% | 15.3% | 402 ga |
mafuta | 4.6 ga | 56 ga | 8.2% | 5% | 1217 ga |
Zakudya | 9.9 ga | 219 ga | 4.5% | 2.8% | 2212 ga |
Water | 64.12 ga | 2273 ga | 2.8% | 1.7% | 3545 ga |
ash | 2.46 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 146 | Makilogalamu 900 | 16.2% | 9.9% | 616 ga |
Retinol | 0.146 mg | ~ | |||
Vitamini B1, thiamine | 0.127 mg | 1.5 mg | 8.5% | 5.2% | 1181 ga |
Vitamini B2, riboflavin | 0.443 mg | 1.8 mg | 24.6% | 15.1% | 406 ga |
Vitamini B5, pantothenic | 0.9 mg | 5 mg | 18% | 11% | 556 ga |
Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.8% | 2222 ga |
Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 2.3% | 2667 ga |
Vitamini B12, cobalamin | Makilogalamu 28.8 | Makilogalamu 3 | 960% | 589% | 10 ga |
Vitamini C, ascorbic | 12.8 mg | 90 mg | 14.2% | 8.7% | 703 ga |
Vitamini E, alpha tocopherol, TE | 0.85 mg | 15 mg | 5.7% | 3.5% | 1765 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 3.618 mg | 20 mg | 18.1% | 11.1% | 553 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 302 mg | 2500 mg | 12.1% | 7.4% | 828 ga |
Calcium, CA | 16 mg | 1000 mg | 1.6% | 1% | 6250 ga |
Mankhwala a magnesium, mg | 44 mg | 400 mg | 11% | 6.7% | 909 ga |
Sodium, Na | 212 mg | 1300 mg | 16.3% | 10% | 613 ga |
Sulufule, S | 189 mg | 1000 mg | 18.9% | 11.6% | 529 ga |
Phosphorus, P. | 243 mg | 800 mg | 30.4% | 18.7% | 329 ga |
Tsatani Zinthu | |||||
Iron, Faith | 9.2 mg | 18 mg | 51.1% | 31.3% | 196 ga |
Manganese, Mn | 1.222 mg | 2 mg | 61.1% | 37.5% | 164 ga |
Mkuwa, Cu | Makilogalamu 2679 | Makilogalamu 1000 | 267.9% | 164.4% | 37 ga |
Selenium, Ngati | Makilogalamu 154 | Makilogalamu 55 | 280% | 171.8% | 36 ga |
Nthaka, Zn | 33.24 mg | 12 mg | 277% | 169.9% | 36 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.379 ga | ~ | |||
valine | 0.826 ga | ~ | |||
Mbiri * | 0.363 ga | ~ | |||
Isoleucine | 0.823 ga | ~ | |||
nyalugwe | 1.331 ga | ~ | |||
lysine | 1.412 ga | ~ | |||
methionine | 0.426 ga | ~ | |||
threonine | 0.813 ga | ~ | |||
tryptophan | 0.212 ga | ~ | |||
chithuvj | 0.677 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.143 ga | ~ | |||
Aspartic asidi | 1.823 ga | ~ | |||
glycine | 1.182 ga | ~ | |||
Asidi a Glutamic | 2.57 ga | ~ | |||
Mapuloteni | 0.771 ga | ~ | |||
serine | 0.847 ga | ~ | |||
tyrosin | 0.605 ga | ~ | |||
Cysteine | 0.248 ga | ~ | |||
sterols | |||||
Cholesterol | 100 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.02 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.164 ga | ~ | |||
16: 0 Palmitic | 0.714 ga | ~ | |||
18: 0 Stearin | 0.142 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.776 ga | Mphindi 16.8 г | 4.6% | 2.8% | |
16: 1 Palmitoleic | 0.228 ga | ~ | |||
18:1 Olein (omega-9) | 0.382 ga | ~ | |||
20: 1 Chidole (9) | 0.06 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.106 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.788 ga | kuchokera 11.2 mpaka 20.6 | 16% | 9.8% | |
18: 2 Linoleic | 0.064 ga | ~ | |||
18: 3 Wachisoni | 0.064 ga | ~ | |||
18:4 Styoride Omega-3 | 0.168 ga | ~ | |||
20:4 Arachidonic | 0.076 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.876 ga | ~ | |||
Omega-3 mafuta acids | 1.648 ga | kuchokera 0.9 mpaka 3.7 | 100% | 61.3% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.04 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.5 ga | ~ | |||
Omega-6 mafuta acids | 0.14 ga | kuchokera 4.7 mpaka 16.8 | 3% | 1.8% |
Mphamvu ndi 163 kcal.
- sing'anga = 25 g (40.8 kcal)
- 3 oz = 85 g (138.6 kCal)
Oyster a Pacific Oyster mavitamini ndi mchere wambiri monga: vitamini A - 16,2%, vitamini B2 - 24,6%, vitamini B5 - 18%, vitamini B12 - 960%, vitamini C - 14,2%, vitamini PP - 18,1 %, potaziyamu - 12,1%, magnesium - 11%, phosphorous - 30,4%, chitsulo - 51,1%, manganese - 61,1%, mkuwa - 267,9%, selenium - 280%, zinki - 277 %
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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 163 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza bwanji? Pacific oyster, steamed, zopatsa mphamvu, zakudya, zothandiza katundu Pacific oyster, nthunzi