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 122 | Tsamba 1684 | 7.2% | 5.9% | 1380 ga |
Mapuloteni | 18.29 ga | 76 ga | 24.1% | 19.8% | 416 ga |
mafuta | 5.36 ga | 56 ga | 9.6% | 7.9% | 1045 ga |
Zakudya | 0.18 ga | 219 ga | 0.1% | 0.1% | 121667 ga |
Water | 74.85 ga | 2273 ga | 3.3% | 2.7% | 3037 ga |
ash | 1.32 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.512 mg | 1.5 mg | 34.1% | 28% | 293 ga |
Vitamini B2, riboflavin | 0.367 mg | 1.8 mg | 20.4% | 16.7% | 490 ga |
Vitamini B4, choline | 76.9 mg | 500 mg | 15.4% | 12.6% | 650 ga |
Vitamini B5, pantothenic | 1.531 mg | 5 mg | 30.6% | 25.1% | 327 ga |
Vitamini B6, pyridoxine | 0.509 mg | 2 mg | 25.5% | 20.9% | 393 ga |
Vitamini B12, cobalamin | Makilogalamu 0.89 | Makilogalamu 3 | 29.7% | 24.3% | 337 ga |
Vitamini D, calciferol | Makilogalamu 0.5 | Makilogalamu 10 | 5% | 4.1% | 2000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.5 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5% | 1.2% | 6522 ga |
Vitamini PP, NO | 3.837 mg | 20 mg | 19.2% | 15.7% | 521 ga |
betaine | 4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 419 mg | 2500 mg | 16.8% | 13.8% | 597 ga |
Calcium, CA | 14 mg | 1000 mg | 1.4% | 1.1% | 7143 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 3.9% | 2105 ga |
Sodium, Na | 165 mg | 1300 mg | 12.7% | 10.4% | 788 ga |
Sulufule, S | 182.9 mg | 1000 mg | 18.3% | 15% | 547 ga |
Phosphorus, P. | 223 mg | 800 mg | 27.9% | 22.9% | 359 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.04 mg | 18 mg | 5.8% | 4.8% | 1731 ga |
Manganese, Mn | 0.01 mg | 2 mg | 0.5% | 0.4% | 20000 ga |
Mkuwa, Cu | Makilogalamu 125 | Makilogalamu 1000 | 12.5% | 10.2% | 800 ga |
Selenium, Ngati | Makilogalamu 28.8 | Makilogalamu 55 | 52.4% | 43% | 191 ga |
Nthaka, Zn | 3.1 mg | 12 mg | 25.8% | 21.1% | 387 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.217 ga | ~ | |||
valine | 0.956 ga | ~ | |||
Mbiri * | 0.79 ga | ~ | |||
Isoleucine | 0.9 ga | ~ | |||
nyalugwe | 1.558 ga | ~ | |||
lysine | 1.697 ga | ~ | |||
methionine | 0.504 ga | ~ | |||
threonine | 0.821 ga | ~ | |||
tryptophan | 0.193 ga | ~ | |||
chithuvj | 0.769 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.074 ga | ~ | |||
Aspartic asidi | 1.79 ga | ~ | |||
Hydroxyprolines | 0.047 ga | ~ | |||
glycine | 0.824 ga | ~ | |||
Asidi a Glutamic | 2.921 ga | ~ | |||
Mapuloteni | 0.74 ga | ~ | |||
serine | 0.791 ga | ~ | |||
tyrosin | 0.696 ga | ~ | |||
Cysteine | 0.211 ga | ~ | |||
sterols | |||||
Cholesterol | 59 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.036 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.022 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.873 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.002 ga | ~ | |||
14: 0 Zachinsinsi | 0.063 ga | ~ | |||
15:0 Pentadecanoic | 0.001 ga | ~ | |||
16: 0 Palmitic | 1.148 ga | ~ | |||
17-0 margarine | 0.013 ga | ~ | |||
18: 0 Stearin | 0.637 ga | ~ | |||
22: 0 | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.329 ga | Mphindi 16.8 г | 13.9% | 11.4% | |
16: 1 Palmitoleic | 0.13 ga | ~ | |||
17:1 Heptadecene | 0.001 ga | ~ | |||
18:1 Olein (omega-9) | 2.164 ga | ~ | |||
18:1 mz | 2.142 ga | ~ | |||
18: 1 kusinthana | 0.022 ga | ~ | |||
20: 1 Chidole (9) | 0.034 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.581 ga | kuchokera 11.2 mpaka 20.6 | 5.2% | 4.3% | |
18: 2 Linoleic | 0.485 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.47 ga | ~ | |||
18:2, sintha | 0.014 ga | ~ | |||
18: 3 Wachisoni | 0.018 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.018 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.018 ga | ~ | |||
20:4 Arachidonic | 0.061 ga | ~ | |||
Omega-3 mafuta acids | 0.018 ga | kuchokera 0.9 mpaka 3.7 | 2% | 1.6% | |
Omega-6 mafuta acids | 0.549 ga | kuchokera 4.7 mpaka 16.8 | 11.7% | 9.6% |
Mphamvu ndi 122 kcal.
- nyama yang'ombe = 393 g (479.5 kcal)
Nkhumba, ndi kuwonjezera kwa yankho, fillet, phewa-mapewa, nyama yowonda, yaiwisi mavitamini ndi michere yambiri monga: vitamini B1 - 34,1%, vitamini B2 - 20,4%, choline - 15,4%, vitamini B5 - 30,6%, vitamini B6 - 25,5%, vitamini B12 - 29,7%, vitamini PP - 19,2%, potaziyamu - 16,8%, phosphorus - 27,9%, mkuwa - 12,5%, selenium - 52,4%, zinc - 25,8%
- 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 122 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Nkhumba, ndi Kuwonjezera yankho, sirloin, phewa mapewa, nyama yowonda, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, ndi Kuwonjezera yankho, minofu, phewa, nyama yowonda, yaiwisi