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 254 | Tsamba 1684 | 15.1% | 5.9% | 663 ga |
Mapuloteni | 24.29 ga | 76 ga | 32% | 12.6% | 313 ga |
mafuta | 16.71 ga | 56 ga | 29.8% | 11.7% | 335 ga |
Water | 58.74 ga | 2273 ga | 2.6% | 1% | 3870 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.2% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
Vitamini B1, thiamine | 0.482 mg | 1.5 mg | 32.1% | 12.6% | 311 ga |
Vitamini B2, riboflavin | 0.379 mg | 1.8 mg | 21.1% | 8.3% | 475 ga |
Vitamini B4, choline | 83 mg | 500 mg | 16.6% | 6.5% | 602 ga |
Vitamini B5, pantothenic | 1.331 mg | 5 mg | 26.6% | 10.5% | 376 ga |
Vitamini B6, pyridoxine | 0.436 mg | 2 mg | 21.8% | 8.6% | 459 ga |
Vitamini B12, cobalamin | Makilogalamu 0.79 | Makilogalamu 3 | 26.3% | 10.4% | 380 ga |
Vitamini D, calciferol | Makilogalamu 0.9 | Makilogalamu 10 | 9% | 3.5% | 1111 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.9 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.6% | 6818 ga |
Vitamini PP, NO | 6.705 mg | 20 mg | 33.5% | 13.2% | 298 ga |
betaine | 3.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 318 mg | 2500 mg | 12.7% | 5% | 786 ga |
Calcium, CA | 31 mg | 1000 mg | 3.1% | 1.2% | 3226 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 1.9% | 2105 ga |
Sodium, Na | 76 mg | 1300 mg | 5.8% | 2.3% | 1711 ga |
Sulufule, S | 242.9 mg | 1000 mg | 24.3% | 9.6% | 412 ga |
Phosphorus, P. | 194 mg | 800 mg | 24.3% | 9.6% | 412 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.81 mg | 18 mg | 4.5% | 1.8% | 2222 ga |
Manganese, Mn | 0.016 mg | 2 mg | 0.8% | 0.3% | 12500 ga |
Mkuwa, Cu | Makilogalamu 94 | Makilogalamu 1000 | 9.4% | 3.7% | 1064 ga |
Selenium, Ngati | Makilogalamu 38.7 | Makilogalamu 55 | 70.4% | 27.7% | 142 ga |
Nthaka, Zn | 3.21 mg | 12 mg | 26.8% | 10.6% | 374 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.565 ga | ~ | |||
valine | 1.229 ga | ~ | |||
Mbiri * | 0.988 ga | ~ | |||
Isoleucine | 1.15 ga | ~ | |||
nyalugwe | 1.999 ga | ~ | |||
lysine | 2.16 ga | ~ | |||
methionine | 0.666 ga | ~ | |||
threonine | 1.068 ga | ~ | |||
tryptophan | 0.289 ga | ~ | |||
chithuvj | 1.009 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.391 ga | ~ | |||
Aspartic asidi | 2.272 ga | ~ | |||
Hydroxyprolines | 0.085 ga | ~ | |||
glycine | 1.098 ga | ~ | |||
Asidi a Glutamic | 3.711 ga | ~ | |||
Mapuloteni | 0.982 ga | ~ | |||
serine | 1.014 ga | ~ | |||
tyrosin | 0.962 ga | ~ | |||
Cysteine | 0.274 ga | ~ | |||
sterols | |||||
Cholesterol | 83 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.112 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.085 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.9 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.002 ga | ~ | |||
10: 0 Kapuli | 0.015 ga | ~ | |||
12: 0 Zolemba | 0.013 ga | ~ | |||
14: 0 Zachinsinsi | 0.208 ga | ~ | |||
15:0 Pentadecanoic | 0.01 ga | ~ | |||
16: 0 Palmitic | 3.594 ga | ~ | |||
17-0 margarine | 0.055 ga | ~ | |||
18: 0 Stearin | 1.973 ga | ~ | |||
20:0 Chiarachinic | 0.027 ga | ~ | |||
22: 0 | 0.002 ga | ~ | |||
24:0 Lignoceric | 0.002 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.684 ga | Mphindi 16.8 г | 39.8% | 15.7% | |
14:1 Miristoleic | 0.003 ga | ~ | |||
16: 1 Palmitoleic | 0.324 ga | ~ | |||
18:1 Olein (omega-9) | 6.245 ga | ~ | |||
18:1 mz | 6.16 ga | ~ | |||
18: 1 kusinthana | 0.085 ga | ~ | |||
20: 1 Chidole (9) | 0.112 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.465 ga | kuchokera 11.2 mpaka 20.6 | 22% | 8.7% | |
18: 2 Linoleic | 2.194 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.018 ga | ~ | |||
18:2 Omega-6, cis, cis | 2.176 ga | ~ | |||
18: 3 Wachisoni | 0.095 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.083 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.003 ga | ~ | |||
18: 3 trans (ma isomers ena) | 0.009 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.088 ga | ~ | |||
20:3 Eicosatriene | 0.011 ga | ~ | |||
20:4 Arachidonic | 0.065 ga | ~ | |||
Omega-3 mafuta acids | 0.093 ga | kuchokera 0.9 mpaka 3.7 | 10.3% | 4.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.009 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 2.343 ga | kuchokera 4.7 mpaka 16.8 | 49.9% | 19.6% |
Mphamvu ndi 254 kcal.
- 3 oz = 85 g (215.9 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 265 гр (673.1 кКал)
Nkhumba, chiuno paphewa, yophikidwa mavitamini ndi michere yambiri monga: vitamini B1 - 32,1%, vitamini B2 - 21,1%, choline - 16,6%, vitamini B5 - 26,6%, vitamini B6 - 21,8%, vitamini B12 - 26,3, 33,5%, vitamini PP - 12,7%, potaziyamu - 24,3%, phosphorus - 70,4%, selenium - 26,8%, 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 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.
- 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 254 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba, m'chiuno pa fupa, zophika, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, m'chiuno pa fupa, anaphika