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 141 | Tsamba 1684 | 8.4% | 6% | 1194 ga |
Mapuloteni | 19.94 ga | 76 ga | 26.2% | 18.6% | 381 ga |
mafuta | 6.18 ga | 56 ga | 11% | 7.8% | 906 ga |
Water | 73.8 ga | 2273 ga | 3.2% | 2.3% | 3080 ga |
ash | 1.21 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 84 | Makilogalamu 900 | 9.3% | 6.6% | 1071 ga |
Retinol | 0.084 mg | ~ | |||
Vitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 5.7% | 1250 ga |
Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 3.5% | 2000 ga |
Vitamini B4, choline | 65 mg | 500 mg | 13% | 9.2% | 769 ga |
Vitamini B5, pantothenic | 1.667 mg | 5 mg | 33.3% | 23.6% | 300 ga |
Vitamini B6, pyridoxine | 0.34 mg | 2 mg | 17% | 12.1% | 588 ga |
Vitamini B9, folate | Makilogalamu 11 | Makilogalamu 400 | 2.8% | 2% | 3636 ga |
Vitamini B12, cobalamin | Makilogalamu 4.3 | Makilogalamu 3 | 143.3% | 101.6% | 70 ga |
Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 2.3% | 3103 ga |
Vitamini D, calciferol | Makilogalamu 15.9 | Makilogalamu 10 | 159% | 112.8% | 63 ga |
Vitamini D3, cholecalciferol | Makilogalamu 15.9 | ~ | |||
Vitamini E, alpha tocopherol, TE | 2.34 mg | 15 mg | 15.6% | 11.1% | 641 ga |
Popanga madzi a gamma Tocopherol | 0.04 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 5.567 mg | 20 mg | 27.8% | 19.7% | 359 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 377 mg | 2500 mg | 15.1% | 10.7% | 663 ga |
Calcium, CA | 25 mg | 1000 mg | 2.5% | 1.8% | 4000 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 4.5% | 1600 ga |
Sodium, Na | 51 mg | 1300 mg | 3.9% | 2.8% | 2549 ga |
Sulufule, S | 199.4 mg | 1000 mg | 19.9% | 14.1% | 502 ga |
Phosphorus, P. | 226 mg | 800 mg | 28.3% | 20.1% | 354 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.31 mg | 18 mg | 1.7% | 1.2% | 5806 ga |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.4% | 18182 ga |
Mkuwa, Cu | Makilogalamu 46 | Makilogalamu 1000 | 4.6% | 3.3% | 2174 ga |
Selenium, Ngati | Makilogalamu 23.6 | Makilogalamu 55 | 42.9% | 30.4% | 233 ga |
Nthaka, Zn | 0.45 mg | 12 mg | 3.8% | 2.7% | 2667 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.249 ga | ~ | |||
valine | 1.075 ga | ~ | |||
Mbiri * | 0.614 ga | ~ | |||
Isoleucine | 0.962 ga | ~ | |||
nyalugwe | 1.696 ga | ~ | |||
lysine | 1.916 ga | ~ | |||
methionine | 0.618 ga | ~ | |||
threonine | 0.915 ga | ~ | |||
tryptophan | 0.234 ga | ~ | |||
chithuvj | 0.815 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.262 ga | ~ | |||
Aspartic asidi | 2.137 ga | ~ | |||
glycine | 1.002 ga | ~ | |||
Asidi a Glutamic | 3.115 ga | ~ | |||
Mapuloteni | 0.738 ga | ~ | |||
serine | 0.851 ga | ~ | |||
tyrosin | 0.704 ga | ~ | |||
Cysteine | 0.224 ga | ~ | |||
sterols | |||||
Cholesterol | 59 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.047 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.028 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.383 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.004 ga | ~ | |||
14: 0 Zachinsinsi | 0.182 ga | ~ | |||
15:0 Pentadecanoic | 0.014 ga | ~ | |||
16: 0 Palmitic | 0.928 ga | ~ | |||
17-0 margarine | 0.013 ga | ~ | |||
18: 0 Stearin | 0.229 ga | ~ | |||
20:0 Chiarachinic | 0.008 ga | ~ | |||
22: 0 | 0.003 ga | ~ | |||
24:0 Lignoceric | 0.002 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.979 ga | Mphindi 16.8 г | 11.8% | 8.4% | |
14:1 Miristoleic | 0.004 ga | ~ | |||
15: 1 Pentekoste | 0.005 ga | ~ | |||
16: 1 Palmitoleic | 0.34 ga | ~ | |||
16:1 mz | 0.335 ga | ~ | |||
16: 1 kusinthana | 0.006 ga | ~ | |||
18:1 Olein (omega-9) | 1.374 ga | ~ | |||
18:1 mz | 1.352 ga | ~ | |||
18: 1 kusinthana | 0.021 ga | ~ | |||
20: 1 Chidole (9) | 0.222 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.018 ga | ~ | |||
22:1 mz | 0.017 ga | ~ | |||
22: 1 kusinthana | 0.001 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.017 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.507 ga | kuchokera 11.2 mpaka 20.6 | 13.5% | 9.6% | |
18: 2 Linoleic | 0.492 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.019 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.466 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.008 ga | ~ | |||
18: 3 Wachisoni | 0.067 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.059 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.008 ga | ~ | |||
18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.04 ga | ~ | |||
20:3 Eicosatriene | 0.027 ga | ~ | |||
20:3 Omega-6 | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.043 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.217 ga | ~ | |||
Omega-3 mafuta acids | 0.884 ga | kuchokera 0.9 mpaka 3.7 | 98.2% | 69.6% | |
22:4 Docosatetraene, Omega-6 | 0.007 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.091 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.516 ga | ~ | |||
Omega-6 mafuta acids | 0.584 ga | kuchokera 4.7 mpaka 16.8 | 12.4% | 8.8% |
Mphamvu ndi 141 kcal.
- 3 oz = 85 g (119.9 kCal)
- chingwe = 79 g (111.4 kCal)
Nsomba zamtundu wa utawaleza mavitamini ndi michere yambiri monga: choline - 13%, vitamini B5 - 33,3%, vitamini B6 - 17%, vitamini B12 - 143,3%, vitamini D - 159%, vitamini E - 15,6%, vitamini PP - 27,8%, potaziyamu - 15,1%, phosphorous - 28,3%, selenium - 42,9%
- 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 141 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza kuti utawaleza wa utawaleza, wosungunuka pafamu, zopatsa mphamvu, zakudya, zothandiza katundu wa utawaleza, wosungunuka pafamu