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 190 | Tsamba 1684 | 11.3% | 5.9% | 886 ga |
Mapuloteni | 28.35 ga | 76 ga | 37.3% | 19.6% | 268 ga |
mafuta | 7.66 ga | 56 ga | 13.7% | 7.2% | 731 ga |
Water | 62.52 ga | 2273 ga | 2.8% | 1.5% | 3636 ga |
ash | 1.67 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.616 mg | 1.5 mg | 41.1% | 21.6% | 244 ga |
Vitamini B2, riboflavin | 0.184 mg | 1.8 mg | 10.2% | 5.4% | 978 ga |
Vitamini B5, pantothenic | 0.79 mg | 5 mg | 15.8% | 8.3% | 633 ga |
Vitamini B6, pyridoxine | 0.476 mg | 2 mg | 23.8% | 12.5% | 420 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.55 | Makilogalamu 3 | 18.3% | 9.6% | 545 ga |
Vitamini E, alpha tocopherol, TE | 0.24 mg | 15 mg | 1.6% | 0.8% | 6250 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini PP, NO | 10.192 mg | 20 mg | 51% | 26.8% | 196 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 512 mg | 2500 mg | 20.5% | 10.8% | 488 ga |
Calcium, CA | 10 mg | 1000 mg | 1% | 0.5% | 10000 ga |
Mankhwala a magnesium, mg | 28 mg | 400 mg | 7% | 3.7% | 1429 ga |
Sodium, Na | 205 mg | 1300 mg | 15.8% | 8.3% | 634 ga |
Sulufule, S | 283.5 mg | 1000 mg | 28.4% | 14.9% | 353 ga |
Phosphorus, P. | 317 mg | 800 mg | 39.6% | 20.8% | 252 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.63 mg | 18 mg | 3.5% | 1.8% | 2857 ga |
Mkuwa, Cu | Makilogalamu 62 | Makilogalamu 1000 | 6.2% | 3.3% | 1613 ga |
Selenium, Ngati | Makilogalamu 35.5 | Makilogalamu 55 | 64.5% | 33.9% | 155 ga |
Nthaka, Zn | 1.98 mg | 12 mg | 16.5% | 8.7% | 606 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.777 ga | ~ | |||
valine | 1.416 ga | ~ | |||
Mbiri * | 1.241 ga | ~ | |||
Isoleucine | 1.321 ga | ~ | |||
nyalugwe | 2.223 ga | ~ | |||
lysine | 2.455 ga | ~ | |||
methionine | 0.738 ga | ~ | |||
threonine | 1.103 ga | ~ | |||
tryptophan | 0.259 ga | ~ | |||
chithuvj | 1.1 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.589 ga | ~ | |||
Aspartic asidi | 2.564 ga | ~ | |||
Hydroxyprolines | 0.119 ga | ~ | |||
glycine | 1.337 ga | ~ | |||
Asidi a Glutamic | 4.15 ga | ~ | |||
Mapuloteni | 1.114 ga | ~ | |||
serine | 1.138 ga | ~ | |||
tyrosin | 0.94 ga | ~ | |||
Cysteine | 0.301 ga | ~ | |||
sterols | |||||
Cholesterol | 75 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.087 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.725 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.002 ga | ~ | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.1 ga | ~ | |||
16: 0 Palmitic | 1.677 ga | ~ | |||
17-0 margarine | 0.021 ga | ~ | |||
18: 0 Stearin | 0.91 ga | ~ | |||
20:0 Chiarachinic | 0.014 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.5 ga | Mphindi 16.8 г | 20.8% | 10.9% | |
16: 1 Palmitoleic | 0.21 ga | ~ | |||
17:1 Heptadecene | 0.017 ga | ~ | |||
18:1 Olein (omega-9) | 3.219 ga | ~ | |||
20: 1 Chidole (9) | 0.055 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.664 ga | kuchokera 11.2 mpaka 20.6 | 5.9% | 3.1% | |
18: 2 Linoleic | 0.513 ga | ~ | |||
18: 3 Wachisoni | 0.038 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.04 ga | ~ | |||
20:4 Arachidonic | 0.074 ga | ~ | |||
Omega-3 mafuta acids | 0.038 ga | kuchokera 0.9 mpaka 3.7 | 4.2% | 2.2% | |
Omega-6 mafuta acids | 0.627 ga | kuchokera 4.7 mpaka 16.8 | 13.3% | 7% |
Mphamvu ndi 190 kcal.
- kuwaza wopanda phindu (zokolola kuchokera ku 189g nyama yaiwisi) = 150 гр (285 кКал)
Nkhumba, ndikuwonjezera yankho, kumtunda kwa fillet (carbonate, kapena cutlet ya nkhumba), yophikidwa poto mavitamini ndi michere yambiri monga: vitamini B1 - 41,1%, vitamini B5 - 15,8%, vitamini B6 - 23,8%, vitamini B12 - 18,3%, vitamini PP - 51%, potaziyamu - 20,5% , phosphorous - 39,6%, selenium - 64,5%, zinc - 16,5%
- 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 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 190 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zili zothandiza Nkhumba, ndikuwonjezera yankho, gawo lalikulu la fillet (carbonate, kapena cutlet ya nkhumba), yophikidwa poto, zopatsa mphamvu, michere, zothandiza nkhumba, ndikuwonjezera yankho, gawo lalikulu la fillet (carbonate, kapena cutlet ya nkhumba), yophikidwa poto