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 174 | Tsamba 1684 | 10.3% | 5.9% | 968 ga |
Mapuloteni | 29.29 ga | 76 ga | 38.5% | 22.1% | 259 ga |
mafuta | 5.45 ga | 56 ga | 9.7% | 5.6% | 1028 ga |
Water | 64.61 ga | 2273 ga | 2.8% | 1.6% | 3518 ga |
ash | 1.31 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.752 mg | 1.5 mg | 50.1% | 28.8% | 199 ga |
Vitamini B2, riboflavin | 0.287 mg | 1.8 mg | 15.9% | 9.1% | 627 ga |
Vitamini B4, choline | 97.8 mg | 500 mg | 19.6% | 11.3% | 511 ga |
Vitamini B5, pantothenic | 1.342 mg | 5 mg | 26.8% | 15.4% | 373 ga |
Vitamini B6, pyridoxine | 0.606 mg | 2 mg | 30.3% | 17.4% | 330 ga |
Vitamini B12, cobalamin | Makilogalamu 0.77 | Makilogalamu 3 | 25.7% | 14.8% | 390 ga |
Vitamini D, calciferol | Makilogalamu 1 | Makilogalamu 10 | 10% | 5.7% | 1000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 1% | 5556 ga |
Vitamini PP, NO | 9.035 mg | 20 mg | 45.2% | 26% | 221 ga |
betaine | 3.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 391 mg | 2500 mg | 15.6% | 9% | 639 ga |
Calcium, CA | 65 mg | 1000 mg | 6.5% | 3.7% | 1538 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 3.6% | 1600 ga |
Sodium, Na | 89 mg | 1300 mg | 6.8% | 3.9% | 1461 ga |
Sulufule, S | 292.9 mg | 1000 mg | 29.3% | 16.8% | 341 ga |
Phosphorus, P. | 300 mg | 800 mg | 37.5% | 21.6% | 267 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.07 mg | 18 mg | 5.9% | 3.4% | 1682 ga |
Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 ga |
Mkuwa, Cu | Makilogalamu 123 | Makilogalamu 1000 | 12.3% | 7.1% | 813 ga |
Selenium, Ngati | Makilogalamu 45.3 | Makilogalamu 55 | 82.4% | 47.4% | 121 ga |
Nthaka, Zn | 3.94 mg | 12 mg | 32.8% | 18.9% | 305 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.887 ga | ~ | |||
valine | 1.482 ga | ~ | |||
Mbiri * | 1.191 ga | ~ | |||
Isoleucine | 1.387 ga | ~ | |||
nyalugwe | 2.411 ga | ~ | |||
lysine | 2.605 ga | ~ | |||
methionine | 0.803 ga | ~ | |||
threonine | 1.288 ga | ~ | |||
tryptophan | 0.349 ga | ~ | |||
chithuvj | 1.217 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.678 ga | ~ | |||
Aspartic asidi | 2.74 ga | ~ | |||
Hydroxyprolines | 0.102 ga | ~ | |||
glycine | 1.324 ga | ~ | |||
Asidi a Glutamic | 4.475 ga | ~ | |||
Mapuloteni | 1.184 ga | ~ | |||
serine | 1.223 ga | ~ | |||
tyrosin | 1.161 ga | ~ | |||
Cysteine | 0.33 ga | ~ | |||
sterols | |||||
Cholesterol | 88 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.718 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.066 ga | ~ | |||
16: 0 Palmitic | 1.063 ga | ~ | |||
18: 0 Stearin | 0.572 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.007 ga | Mphindi 16.8 г | 11.9% | 6.8% | |
16: 1 Palmitoleic | 0.124 ga | ~ | |||
18:1 Olein (omega-9) | 1.857 ga | ~ | |||
20: 1 Chidole (9) | 0.026 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.777 ga | kuchokera 11.2 mpaka 20.6 | 6.9% | 4% | |
18: 2 Linoleic | 0.65 ga | ~ | |||
18: 3 Wachisoni | 0.018 ga | ~ | |||
20:4 Arachidonic | 0.084 ga | ~ | |||
Omega-3 mafuta acids | 0.023 ga | kuchokera 0.9 mpaka 3.7 | 2.6% | 1.5% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 ga | ~ | |||
Omega-6 mafuta acids | 0.734 ga | kuchokera 4.7 mpaka 16.8 | 15.6% | 9% |
Mphamvu ndi 174 kcal.
- 3 oz = 85 g (147.9 kCal)
- kuwaza, kupatula zinyalala (kutulutsa kuchokera ku 1 wowaza, ndi zinyalala, zolemera 151 g) = 67 гр (116.6 кКал)
Nkhumba, rump pa fupa, nyama yowonda, yokazinga pamoto mavitamini ndi michere yambiri monga: vitamini B1 - 50,1%, vitamini B2 - 15,9%, choline - 19,6%, vitamini B5 - 26,8%, vitamini B6 - 30,3%, vitamini B12 - 25,7%, vitamini PP - 45,2%, potaziyamu - 15,6%, phosphorus - 37,5%, mkuwa - 12,3%, selenium - 82,4%, zinc - 32,8%
- 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.
- 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 okhutira 174 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Nkhumba, rump pa fupa, Taphunzira nyama, yokazinga pa moto, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, rump pa fupa, Taphunzira nyama, yokazinga pa moto