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 178 | Tsamba 1684 | 10.6% | 6% | 946 ga |
Mapuloteni | 30.39 ga | 76 ga | 40% | 22.5% | 250 ga |
mafuta | 5.31 ga | 56 ga | 9.5% | 5.3% | 1055 ga |
Water | 64.07 ga | 2273 ga | 2.8% | 1.6% | 3548 ga |
ash | 1.45 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 0.1% | 90000 ga |
Retinol | 0.001 mg | ~ | |||
Vitamini B1, thiamine | 0.722 mg | 1.5 mg | 48.1% | 27% | 208 ga |
Vitamini B2, riboflavin | 0.332 mg | 1.8 mg | 18.4% | 10.3% | 542 ga |
Vitamini B4, choline | 99.1 mg | 500 mg | 19.8% | 11.1% | 505 ga |
Vitamini B5, pantothenic | 1.654 mg | 5 mg | 33.1% | 18.6% | 302 ga |
Vitamini B6, pyridoxine | 0.544 mg | 2 mg | 27.2% | 15.3% | 368 ga |
Vitamini B12, cobalamin | Makilogalamu 0.94 | Makilogalamu 3 | 31.3% | 17.6% | 319 ga |
Vitamini D, calciferol | Makilogalamu 0.6 | Makilogalamu 10 | 6% | 3.4% | 1667 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.6 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.7% | 7500 ga |
Vitamini PP, NO | 8.224 mg | 20 mg | 41.1% | 23.1% | 243 ga |
betaine | 3.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 408 mg | 2500 mg | 16.3% | 9.2% | 613 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.7% | 8333 ga |
Mankhwala a magnesium, mg | 28 mg | 400 mg | 7% | 3.9% | 1429 ga |
Sodium, Na | 66 mg | 1300 mg | 5.1% | 2.9% | 1970 ga |
Sulufule, S | 303.9 mg | 1000 mg | 30.4% | 17.1% | 329 ga |
Phosphorus, P. | 311 mg | 800 mg | 38.9% | 21.9% | 257 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.66 mg | 18 mg | 3.7% | 2.1% | 2727 ga |
Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.5% | 11765 ga |
Mkuwa, Cu | Makilogalamu 109 | Makilogalamu 1000 | 10.9% | 6.1% | 917 ga |
Selenium, Ngati | Makilogalamu 45.9 | Makilogalamu 55 | 83.5% | 46.9% | 120 ga |
Nthaka, Zn | 2.25 mg | 12 mg | 18.8% | 10.6% | 533 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.958 ga | ~ | |||
valine | 1.537 ga | ~ | |||
Mbiri * | 1.236 ga | ~ | |||
Isoleucine | 1.439 ga | ~ | |||
nyalugwe | 2.501 ga | ~ | |||
lysine | 2.703 ga | ~ | |||
methionine | 0.833 ga | ~ | |||
threonine | 1.336 ga | ~ | |||
tryptophan | 0.362 ga | ~ | |||
chithuvj | 1.263 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.741 ga | ~ | |||
Aspartic asidi | 2.843 ga | ~ | |||
Hydroxyprolines | 0.106 ga | ~ | |||
glycine | 1.374 ga | ~ | |||
Asidi a Glutamic | 4.643 ga | ~ | |||
Mapuloteni | 1.229 ga | ~ | |||
serine | 1.269 ga | ~ | |||
tyrosin | 1.204 ga | ~ | |||
Cysteine | 0.343 ga | ~ | |||
sterols | |||||
Cholesterol | 84 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.026 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.024 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.798 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.07 ga | ~ | |||
16: 0 Palmitic | 1.123 ga | ~ | |||
17-0 margarine | 0.016 ga | ~ | |||
18: 0 Stearin | 0.581 ga | ~ | |||
20:0 Chiarachinic | 0.005 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.181 ga | Mphindi 16.8 г | 13% | 7.3% | |
16: 1 Palmitoleic | 0.13 ga | ~ | |||
18:1 Olein (omega-9) | 2.019 ga | ~ | |||
18:1 mz | 1.995 ga | ~ | |||
18: 1 kusinthana | 0.024 ga | ~ | |||
20: 1 Chidole (9) | 0.032 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.844 ga | kuchokera 11.2 mpaka 20.6 | 7.5% | 4.2% | |
18: 2 Linoleic | 0.723 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.002 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.722 ga | ~ | |||
18: 3 Wachisoni | 0.024 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.024 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.025 ga | ~ | |||
20:4 Arachidonic | 0.066 ga | ~ | |||
Omega-3 mafuta acids | 0.031 ga | kuchokera 0.9 mpaka 3.7 | 3.4% | 1.9% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
Omega-6 mafuta acids | 0.813 ga | kuchokera 4.7 mpaka 16.8 | 17.3% | 9.7% |
Mphamvu ndi 178 kcal.
- 3 oz = 85 g (151.3 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 308 гр (548.2 кКал)
Nkhumba, rump, nyama yowonda, yophikidwa mavitamini ndi michere yambiri monga: vitamini B1 - 48,1%, vitamini B2 - 18,4%, choline - 19,8%, vitamini B5 - 33,1%, vitamini B6 - 27,2%, vitamini B12 - 31,3, 41,1%, vitamini PP - 16,3%, potaziyamu - 38,9%, phosphorus - 83,5%, selenium - 18,8%, 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 178 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Nkhumba, rump, Taphunzira nyama, zophikidwa, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, rump, Taphunzira nyama, yophika