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 172 | Tsamba 1684 | 10.2% | 5.9% | 979 ga |
Mapuloteni | 20.85 ga | 76 ga | 27.4% | 15.9% | 365 ga |
mafuta | 9.84 ga | 56 ga | 17.6% | 10.2% | 569 ga |
Water | 68.57 ga | 2273 ga | 3% | 1.7% | 3315 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.2% | 30000 ga |
Retinol | 0.003 mg | ~ | |||
Vitamini B1, thiamine | 0.496 mg | 1.5 mg | 33.1% | 19.2% | 302 ga |
Vitamini B2, riboflavin | 0.331 mg | 1.8 mg | 18.4% | 10.7% | 544 ga |
Vitamini B4, choline | 71.6 mg | 500 mg | 14.3% | 8.3% | 698 ga |
Vitamini B5, pantothenic | 0.855 mg | 5 mg | 17.1% | 9.9% | 585 ga |
Vitamini B6, pyridoxine | 0.465 mg | 2 mg | 23.3% | 13.5% | 430 ga |
Vitamini B12, cobalamin | Makilogalamu 0.54 | Makilogalamu 3 | 18% | 10.5% | 556 ga |
Vitamini D, calciferol | Makilogalamu 0.9 | Makilogalamu 10 | 9% | 5.2% | 1111 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.9 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.8% | 7500 ga |
Vitamini PP, NO | 7.247 mg | 20 mg | 36.2% | 21% | 276 ga |
betaine | 2.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 268 mg | 2500 mg | 10.7% | 6.2% | 933 ga |
Calcium, CA | 26 mg | 1000 mg | 2.6% | 1.5% | 3846 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 2.5% | 2353 ga |
Sodium, Na | 95 mg | 1300 mg | 7.3% | 4.2% | 1368 ga |
Sulufule, S | 208.5 mg | 1000 mg | 20.9% | 12.2% | 480 ga |
Phosphorus, P. | 165 mg | 800 mg | 20.6% | 12% | 485 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.84 mg | 18 mg | 4.7% | 2.7% | 2143 ga |
Manganese, Mn | 0.009 mg | 2 mg | 0.5% | 0.3% | 22222 ga |
Mkuwa, Cu | Makilogalamu 91 | Makilogalamu 1000 | 9.1% | 5.3% | 1099 ga |
Selenium, Ngati | Makilogalamu 33.3 | Makilogalamu 55 | 60.5% | 35.2% | 165 ga |
Nthaka, Zn | 2.73 mg | 12 mg | 22.8% | 13.3% | 440 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.343 ga | ~ | |||
valine | 1.055 ga | ~ | |||
Mbiri * | 0.848 ga | ~ | |||
Isoleucine | 0.987 ga | ~ | |||
nyalugwe | 1.716 ga | ~ | |||
lysine | 1.854 ga | ~ | |||
methionine | 0.571 ga | ~ | |||
threonine | 0.917 ga | ~ | |||
tryptophan | 0.248 ga | ~ | |||
chithuvj | 0.866 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.194 ga | ~ | |||
Aspartic asidi | 1.95 ga | ~ | |||
Hydroxyprolines | 0.073 ga | ~ | |||
glycine | 0.942 ga | ~ | |||
Asidi a Glutamic | 3.185 ga | ~ | |||
Mapuloteni | 0.843 ga | ~ | |||
serine | 0.871 ga | ~ | |||
tyrosin | 0.826 ga | ~ | |||
Cysteine | 0.235 ga | ~ | |||
sterols | |||||
Cholesterol | 66 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.083 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.061 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.477 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.011 ga | ~ | |||
12: 0 Zolemba | 0.009 ga | ~ | |||
14: 0 Zachinsinsi | 0.127 ga | ~ | |||
15:0 Pentadecanoic | 0.005 ga | ~ | |||
16: 0 Palmitic | 2.145 ga | ~ | |||
17-0 margarine | 0.031 ga | ~ | |||
18: 0 Stearin | 1.133 ga | ~ | |||
20:0 Chiarachinic | 0.015 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.278 ga | Mphindi 16.8 г | 25.5% | 14.8% | |
16: 1 Palmitoleic | 0.229 ga | ~ | |||
18:1 Olein (omega-9) | 3.987 ga | ~ | |||
18:1 mz | 3.927 ga | ~ | |||
18: 1 kusinthana | 0.061 ga | ~ | |||
20: 1 Chidole (9) | 0.062 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.532 ga | kuchokera 11.2 mpaka 20.6 | 13.7% | 8% | |
18: 2 Linoleic | 1.336 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.016 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.32 ga | ~ | |||
18: 3 Wachisoni | 0.06 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.054 ga | ~ | |||
18: 3 trans (ma isomers ena) | 0.006 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.051 ga | ~ | |||
20:3 Eicosatriene | 0.006 ga | ~ | |||
20:4 Arachidonic | 0.069 ga | ~ | |||
Omega-3 mafuta acids | 0.064 ga | kuchokera 0.9 mpaka 3.7 | 7.1% | 4.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 ga | ~ | |||
Omega-6 mafuta acids | 1.446 ga | kuchokera 4.7 mpaka 16.8 | 30.8% | 17.9% |
Mphamvu ndi 172 kcal.
Nkhumba, nthiti kuchokera kumbuyo, pa fupa, nyama yokha mavitamini ndi michere yambiri monga: vitamini B1 - 33,1%, vitamini B2 - 18,4%, choline - 14,3%, vitamini B5 - 17,1%, vitamini B6 - 23,3%, vitamini B12 - 18, 36,2%, vitamini PP - 20,6%, phosphorus - 60,5%, selenium - 22,8%, 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.
- 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 172 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Nkhumba, nthiti kuchokera kumbuyo, pa mafupa, kokha nyama, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, nthiti kumbuyo, pa mafupa, nyama yokha.