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 168 | Tsamba 1684 | 10% | 6% | 1002 ga |
Mapuloteni | 23.8 ga | 76 ga | 31.3% | 18.6% | 319 ga |
mafuta | 7.38 ga | 56 ga | 13.2% | 7.9% | 759 ga |
Water | 68.72 ga | 2273 ga | 3% | 1.8% | 3308 ga |
ash | 1.44 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 6.6% | 900 ga |
Retinol | 0.1 mg | ~ | |||
Vitamini B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 5.7% | 1049 ga |
Vitamini B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 3.5% | 1682 ga |
Vitamini B4, choline | 77.6 mg | 500 mg | 15.5% | 9.2% | 644 ga |
Vitamini B5, pantothenic | 1.99 mg | 5 mg | 39.8% | 23.7% | 251 ga |
Vitamini B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 11.5% | 518 ga |
Vitamini B9, folate | Makilogalamu 12 | Makilogalamu 400 | 3% | 1.8% | 3333 ga |
Vitamini B12, cobalamin | Makilogalamu 4.11 | Makilogalamu 3 | 137% | 81.5% | 73 ga |
Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.9% | 3103 ga |
Vitamini D, calciferol | Makilogalamu 19 | Makilogalamu 10 | 190% | 113.1% | 53 ga |
Vitamini D3, cholecalciferol | Makilogalamu 19 | ~ | |||
Vitamini E, alpha tocopherol, TE | 2.79 mg | 15 mg | 18.6% | 11.1% | 538 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 6.646 mg | 20 mg | 33.2% | 19.8% | 301 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 450 mg | 2500 mg | 18% | 10.7% | 556 ga |
Calcium, CA | 30 mg | 1000 mg | 3% | 1.8% | 3333 ga |
Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 4.5% | 1333 ga |
Sodium, Na | 61 mg | 1300 mg | 4.7% | 2.8% | 2131 ga |
Sulufule, S | 238 mg | 1000 mg | 23.8% | 14.2% | 420 ga |
Phosphorus, P. | 270 mg | 800 mg | 33.8% | 20.1% | 296 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.36 mg | 18 mg | 2% | 1.2% | 5000 ga |
Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 ga |
Mkuwa, Cu | Makilogalamu 55 | Makilogalamu 1000 | 5.5% | 3.3% | 1818 ga |
Selenium, Ngati | Makilogalamu 28.1 | Makilogalamu 55 | 51.1% | 30.4% | 196 ga |
Nthaka, Zn | 0.54 mg | 12 mg | 4.5% | 2.7% | 2222 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.491 ga | ~ | |||
valine | 1.283 ga | ~ | |||
Mbiri * | 0.733 ga | ~ | |||
Isoleucine | 1.148 ga | ~ | |||
nyalugwe | 2.025 ga | ~ | |||
lysine | 2.287 ga | ~ | |||
methionine | 0.738 ga | ~ | |||
threonine | 1.092 ga | ~ | |||
tryptophan | 0.279 ga | ~ | |||
chithuvj | 0.973 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.507 ga | ~ | |||
Aspartic asidi | 2.551 ga | ~ | |||
glycine | 1.196 ga | ~ | |||
Asidi a Glutamic | 3.719 ga | ~ | |||
Mapuloteni | 0.881 ga | ~ | |||
serine | 1.016 ga | ~ | |||
tyrosin | 0.84 ga | ~ | |||
Cysteine | 0.267 ga | ~ | |||
sterols | |||||
Cholesterol | 70 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.056 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.651 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.005 ga | ~ | |||
14: 0 Zachinsinsi | 0.217 ga | ~ | |||
15:0 Pentadecanoic | 0.017 ga | ~ | |||
16: 0 Palmitic | 1.108 ga | ~ | |||
17-0 margarine | 0.015 ga | ~ | |||
18: 0 Stearin | 0.274 ga | ~ | |||
20:0 Chiarachinic | 0.009 ga | ~ | |||
22: 0 | 0.004 ga | ~ | |||
24:0 Lignoceric | 0.002 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.363 ga | Mphindi 16.8 г | 14.1% | 8.4% | |
14:1 Miristoleic | 0.004 ga | ~ | |||
15: 1 Pentekoste | 0.006 ga | ~ | |||
16: 1 Palmitoleic | 0.406 ga | ~ | |||
18:1 Olein (omega-9) | 1.64 ga | ~ | |||
20: 1 Chidole (9) | 0.265 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.021 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.799 ga | kuchokera 11.2 mpaka 20.6 | 16.1% | 9.6% | |
18: 2 Linoleic | 0.588 ga | ~ | |||
18: 3 Wachisoni | 0.08 ga | ~ | |||
18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 ga | ~ | |||
20:3 Eicosatriene | 0.033 ga | ~ | |||
20:4 Arachidonic | 0.051 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.259 ga | ~ | |||
Omega-3 mafuta acids | 1.065 ga | kuchokera 0.9 mpaka 3.7 | 100% | 59.5% | |
22:4 Docosatetraene, Omega-6 | 0.008 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 ga | ~ | |||
Omega-6 mafuta acids | 0.727 ga | kuchokera 4.7 mpaka 16.8 | 15.5% | 9.2% |
Mphamvu ndi 168 kcal.
- 3 oz = 85 g (142.8 kCal)
- chingwe = 71 g (119.3 kCal)
Nsomba zamtundu wa utawaleza, zophikidwa pa kutentha mavitamini ndi michere yambiri monga: vitamini A - 11,1%, choline - 15,5%, vitamini B5 - 39,8%, vitamini B6 - 19,3%, vitamini B12 - 137%, vitamini D - 190% , vitamini E - 18,6%, vitamini PP - 33,2%, potaziyamu - 18%, phosphorus - 33,8%, selenium - 51,1%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- 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.
Tags: kalori 168 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, chifukwa chiyani zili zothandiza?