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 255 | Tsamba 1684 | 15.1% | 5.9% | 660 ga |
Mapuloteni | 24.15 ga | 76 ga | 31.8% | 12.5% | 315 ga |
mafuta | 17.65 ga | 56 ga | 31.5% | 12.4% | 317 ga |
Water | 57.58 ga | 2273 ga | 2.5% | 1% | 3948 ga |
ash | 1.08 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.2% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
Vitamini B1, thiamine | 0.479 mg | 1.5 mg | 31.9% | 12.5% | 313 ga |
Vitamini B2, riboflavin | 0.348 mg | 1.8 mg | 19.3% | 7.6% | 517 ga |
Vitamini B4, choline | 83 mg | 500 mg | 16.6% | 6.5% | 602 ga |
Vitamini B5, pantothenic | 1.314 mg | 5 mg | 26.3% | 10.3% | 381 ga |
Vitamini B6, pyridoxine | 0.433 mg | 2 mg | 21.7% | 8.5% | 462 ga |
Vitamini B12, cobalamin | Makilogalamu 0.75 | Makilogalamu 3 | 25% | 9.8% | 400 ga |
Vitamini D, calciferol | Makilogalamu 1.2 | Makilogalamu 10 | 12% | 4.7% | 833 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.7% | 5556 ga |
Vitamini PP, NO | 7.883 mg | 20 mg | 39.4% | 15.5% | 254 ga |
betaine | 3.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 249 mg | 2500 mg | 10% | 3.9% | 1004 ga |
Calcium, CA | 44 mg | 1000 mg | 4.4% | 1.7% | 2273 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 1.7% | 2353 ga |
Sodium, Na | 98 mg | 1300 mg | 7.5% | 2.9% | 1327 ga |
Sulufule, S | 241.5 mg | 1000 mg | 24.2% | 9.5% | 414 ga |
Phosphorus, P. | 171 mg | 800 mg | 21.4% | 8.4% | 468 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.96 mg | 18 mg | 5.3% | 2.1% | 1875 ga |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.2% | 18182 ga |
Mkuwa, Cu | Makilogalamu 107 | Makilogalamu 1000 | 10.7% | 4.2% | 935 ga |
Selenium, Ngati | Makilogalamu 33.7 | Makilogalamu 55 | 61.3% | 24% | 163 ga |
Nthaka, Zn | 3.24 mg | 12 mg | 27% | 10.6% | 370 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.556 ga | ~ | |||
valine | 1.221 ga | ~ | |||
Mbiri * | 0.982 ga | ~ | |||
Isoleucine | 1.143 ga | ~ | |||
nyalugwe | 1.987 ga | ~ | |||
lysine | 2.147 ga | ~ | |||
methionine | 0.662 ga | ~ | |||
threonine | 1.062 ga | ~ | |||
tryptophan | 0.287 ga | ~ | |||
chithuvj | 1.003 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.383 ga | ~ | |||
Aspartic asidi | 2.259 ga | ~ | |||
Hydroxyprolines | 0.084 ga | ~ | |||
glycine | 1.091 ga | ~ | |||
Asidi a Glutamic | 3.689 ga | ~ | |||
Mapuloteni | 0.976 ga | ~ | |||
serine | 1.008 ga | ~ | |||
tyrosin | 0.957 ga | ~ | |||
Cysteine | 0.272 ga | ~ | |||
sterols | |||||
Cholesterol | 84 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.159 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.116 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.221 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.019 ga | ~ | |||
12: 0 Zolemba | 0.015 ga | ~ | |||
14: 0 Zachinsinsi | 0.225 ga | ~ | |||
15:0 Pentadecanoic | 0.01 ga | ~ | |||
16: 0 Palmitic | 3.822 ga | ~ | |||
17-0 margarine | 0.059 ga | ~ | |||
18: 0 Stearin | 2.043 ga | ~ | |||
20:0 Chiarachinic | 0.027 ga | ~ | |||
Monounsaturated mafuta zidulo | 7.646 ga | Mphindi 16.8 г | 45.5% | 17.8% | |
16: 1 Palmitoleic | 0.38 ga | ~ | |||
18:1 Olein (omega-9) | 7.149 ga | ~ | |||
18:1 mz | 7.033 ga | ~ | |||
18: 1 kusinthana | 0.116 ga | ~ | |||
20: 1 Chidole (9) | 0.117 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.788 ga | kuchokera 11.2 mpaka 20.6 | 24.9% | 9.8% | |
18: 2 Linoleic | 2.471 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.031 ga | ~ | |||
18:2 Omega-6, cis, cis | 2.44 ga | ~ | |||
18: 3 Wachisoni | 0.116 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.104 ga | ~ | |||
18: 3 trans (ma isomers ena) | 0.012 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.097 ga | ~ | |||
20:3 Eicosatriene | 0.012 ga | ~ | |||
20:4 Arachidonic | 0.078 ga | ~ | |||
Omega-3 mafuta acids | 0.118 ga | kuchokera 0.9 mpaka 3.7 | 13.1% | 5.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.014 ga | ~ | |||
Omega-6 mafuta acids | 2.627 ga | kuchokera 4.7 mpaka 16.8 | 55.9% | 21.9% |
Mphamvu ndi 255 kcal.
Nkhumba, nthiti kuchokera kumbuyo, pa fupa, nyama yokha, yophikidwa mavitamini ndi michere yambiri monga: vitamini B1 - 31,9%, vitamini B2 - 19,3%, choline - 16,6%, vitamini B5 - 26,3%, vitamini B6 - 21,7%, vitamini B12 - 25%, vitamini D - 12%, vitamini PP - 39,4%, phosphorous - 21,4%, selenium - 61,3%, zinc - 27%
- 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.
- 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 255 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba, nthiti kuchokera kumbuyo, pa fupa, kokha nyama, zophikidwa, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, nthiti kuchokera kumbuyo, pa fupa , nyama yokha, yophikidwa