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 267 | Tsamba 1684 | 15.9% | 6% | 631 ga |
Mapuloteni | 25.07 ga | 76 ga | 33% | 12.4% | 303 ga |
mafuta | 17.69 ga | 56 ga | 31.6% | 11.8% | 317 ga |
Water | 54.95 ga | 2273 ga | 2.4% | 0.9% | 4136 ga |
ash | 0.82 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.501 mg | 1.5 mg | 33.4% | 12.5% | 299 ga |
Vitamini B2, riboflavin | 0.365 mg | 1.8 mg | 20.3% | 7.6% | 493 ga |
Vitamini B4, choline | 102.3 mg | 500 mg | 20.5% | 7.7% | 489 ga |
Vitamini B5, pantothenic | 1.29 mg | 5 mg | 25.8% | 9.7% | 388 ga |
Vitamini B6, pyridoxine | 0.448 mg | 2 mg | 22.4% | 8.4% | 446 ga |
Vitamini B12, cobalamin | Makilogalamu 0.93 | Makilogalamu 3 | 31% | 11.6% | 323 ga |
Vitamini D, calciferol | Makilogalamu 1.2 | Makilogalamu 10 | 12% | 4.5% | 833 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8% | 0.3% | 12500 ga |
Popanga madzi a gamma Tocopherol | 0.01 mg | ~ | |||
Vitamini PP, NO | 3.872 mg | 20 mg | 19.4% | 7.3% | 517 ga |
betaine | 3.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 305 mg | 2500 mg | 12.2% | 4.6% | 820 ga |
Calcium, CA | 26 mg | 1000 mg | 2.6% | 1% | 3846 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 2.2% | 1739 ga |
Sodium, Na | 58 mg | 1300 mg | 4.5% | 1.7% | 2241 ga |
Sulufule, S | 250.7 mg | 1000 mg | 25.1% | 9.4% | 399 ga |
Phosphorus, P. | 208 mg | 800 mg | 26% | 9.7% | 385 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.75 mg | 18 mg | 9.7% | 3.6% | 1029 ga |
Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.2% | 16667 ga |
Mkuwa, Cu | Makilogalamu 129 | Makilogalamu 1000 | 12.9% | 4.8% | 775 ga |
Selenium, Ngati | Makilogalamu 42.4 | Makilogalamu 55 | 77.1% | 28.9% | 130 ga |
Nthaka, Zn | 4.84 mg | 12 mg | 40.3% | 15.1% | 248 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.668 ga | ~ | |||
valine | 1.31 ga | ~ | |||
Mbiri * | 1.083 ga | ~ | |||
Isoleucine | 1.234 ga | ~ | |||
nyalugwe | 2.136 ga | ~ | |||
lysine | 2.325 ga | ~ | |||
methionine | 0.691 ga | ~ | |||
threonine | 1.126 ga | ~ | |||
tryptophan | 0.264 ga | ~ | |||
chithuvj | 1.054 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.472 ga | ~ | |||
Aspartic asidi | 2.453 ga | ~ | |||
Hydroxyprolines | 0.064 ga | ~ | |||
glycine | 1.13 ga | ~ | |||
Asidi a Glutamic | 4.003 ga | ~ | |||
Mapuloteni | 1.014 ga | ~ | |||
serine | 1.084 ga | ~ | |||
tyrosin | 0.954 ga | ~ | |||
Cysteine | 0.289 ga | ~ | |||
sterols | |||||
Cholesterol | 98 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.154 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.098 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.584 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.017 ga | ~ | |||
12: 0 Zolemba | 0.014 ga | ~ | |||
14: 0 Zachinsinsi | 0.223 ga | ~ | |||
15:0 Pentadecanoic | 0.005 ga | ~ | |||
16: 0 Palmitic | 3.99 ga | ~ | |||
17-0 margarine | 0.055 ga | ~ | |||
18: 0 Stearin | 2.248 ga | ~ | |||
20:0 Chiarachinic | 0.032 ga | ~ | |||
22: 0 | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 7.987 ga | Mphindi 16.8 г | 47.5% | 17.8% | |
14:1 Miristoleic | 0.001 ga | ~ | |||
16: 1 Palmitoleic | 0.408 ga | ~ | |||
17:1 Heptadecene | 0.008 ga | ~ | |||
18:1 Olein (omega-9) | 7.443 ga | ~ | |||
18:1 mz | 7.345 ga | ~ | |||
18: 1 kusinthana | 0.098 ga | ~ | |||
20: 1 Chidole (9) | 0.127 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.072 ga | kuchokera 11.2 mpaka 20.6 | 18.5% | 6.9% | |
18: 2 Linoleic | 1.811 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.754 ga | ~ | |||
18:2, sintha | 0.056 ga | ~ | |||
18: 3 Wachisoni | 0.079 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.077 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.072 ga | ~ | |||
20:3 Eicosatriene | 0.011 ga | ~ | |||
20:4 Arachidonic | 0.099 ga | ~ | |||
Omega-3 mafuta acids | 0.077 ga | kuchokera 0.9 mpaka 3.7 | 8.6% | 3.2% | |
Omega-6 mafuta acids | 1.938 ga | kuchokera 4.7 mpaka 16.8 | 41.2% | 15.4% |
Mphamvu ndi 267 kcal.
- 3 oz = 85 g (227 kCal)
- nyama yang'ombe yopanda zinyalala (Zokolola 1 zophika, ndi zinyalala, zolemera 249g) = 185 гр (494 кКал)
Nyama ya nkhumba, phewa lopanda pake, yoluka mavitamini ndi michere yambiri monga: vitamini B1 - 33,4%, vitamini B2 - 20,3%, choline - 20,5%, vitamini B5 - 25,8%, vitamini B6 - 22,4%, vitamini B12 - 31%, vitamini. D - 12%, vitamini PP - 19,4%, potaziyamu - 12,2%, phosphorous - 26%, mkuwa - 12,9%, selenium - 77,1%, zinc - 40,3%
- 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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.
- 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 267 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza nkhumba, tsamba lopanda mafuta, stewed, calories, michere, zothandiza nkhumba, tsamba lopanda mafuta, loluka