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 150 | Tsamba 1684 | 8.9% | 5.9% | 1123 ga |
| Mapuloteni | 22.92 ga | 76 ga | 30.2% | 20.1% | 332 ga |
| mafuta | 5.82 ga | 56 ga | 10.4% | 6.9% | 962 ga |
| Water | 70.5 ga | 2273 ga | 3.1% | 2.1% | 3224 ga |
| ash | 1.6 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 15 | Makilogalamu 900 | 1.7% | 1.1% | 6000 ga |
| Retinol | 0.015 mg | ~ | |||
| Vitamini B1, thiamine | 0.152 mg | 1.5 mg | 10.1% | 6.7% | 987 ga |
| Vitamini B2, riboflavin | 0.097 mg | 1.8 mg | 5.4% | 3.6% | 1856 ga |
| Vitamini B5, pantothenic | 1.065 mg | 5 mg | 21.3% | 14.2% | 469 ga |
| Vitamini B6, pyridoxine | 0.346 mg | 2 mg | 17.3% | 11.5% | 578 ga |
| Vitamini B9, folate | Makilogalamu 19 | Makilogalamu 400 | 4.8% | 3.2% | 2105 ga |
| Vitamini B12, cobalamin | Makilogalamu 6.3 | Makilogalamu 3 | 210% | 140% | 48 ga |
| Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 1.5% | 4500 ga |
| Vitamini PP, NO | 5.77 mg | 20 mg | 28.9% | 19.3% | 347 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 448 mg | 2500 mg | 17.9% | 11.9% | 558 ga |
| Calcium, CA | 86 mg | 1000 mg | 8.6% | 5.7% | 1163 ga |
| Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 5.2% | 1290 ga |
| Sodium, Na | 56 mg | 1300 mg | 4.3% | 2.9% | 2321 ga |
| Sulufule, S | 229.2 mg | 1000 mg | 22.9% | 15.3% | 436 ga |
| Phosphorus, P. | 269 mg | 800 mg | 33.6% | 22.4% | 297 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.38 mg | 18 mg | 2.1% | 1.4% | 4737 ga |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1% | 0.7% | 9524 ga |
| Mkuwa, Cu | Makilogalamu 58 | Makilogalamu 1000 | 5.8% | 3.9% | 1724 ga |
| Selenium, Ngati | Makilogalamu 13.2 | Makilogalamu 55 | 24% | 16% | 417 ga |
| Nthaka, Zn | 0.51 mg | 12 mg | 4.3% | 2.9% | 2353 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.372 ga | ~ | |||
| valine | 1.181 ga | ~ | |||
| Mbiri * | 0.675 ga | ~ | |||
| Isoleucine | 1.056 ga | ~ | |||
| nyalugwe | 1.863 ga | ~ | |||
| lysine | 2.105 ga | ~ | |||
| methionine | 0.679 ga | ~ | |||
| threonine | 1.005 ga | ~ | |||
| tryptophan | 0.257 ga | ~ | |||
| chithuvj | 0.895 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.387 ga | ~ | |||
| Aspartic asidi | 2.348 ga | ~ | |||
| glycine | 1.1 ga | ~ | |||
| Asidi a Glutamic | 3.422 ga | ~ | |||
| Mapuloteni | 0.811 ga | ~ | |||
| serine | 0.935 ga | ~ | |||
| tyrosin | 0.774 ga | ~ | |||
| Cysteine | 0.246 ga | ~ | |||
| sterols | |||||
| Cholesterol | 69 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.619 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.204 ga | ~ | |||
| 16: 0 Palmitic | 0.918 ga | ~ | |||
| 18: 0 Stearin | 0.265 ga | ~ | |||
| Monounsaturated mafuta zidulo | 1.746 ga | Mphindi 16.8 г | 10.4% | 6.9% | |
| 16: 1 Palmitoleic | 0.675 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.918 ga | ~ | |||
| 20: 1 Chidole (9) | 0.051 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.831 ga | kuchokera 11.2 mpaka 20.6 | 16.3% | 10.9% | |
| 18: 2 Linoleic | 0.288 ga | ~ | |||
| 18: 3 Wachisoni | 0.187 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.23 ga | ~ | |||
| 20:4 Arachidonic | 0.12 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.468 ga | ~ | |||
| Omega-3 mafuta acids | 1.405 ga | kuchokera 0.9 mpaka 3.7 | 100% | 66.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.52 ga | ~ | |||
| Omega-6 mafuta acids | 0.408 ga | kuchokera 4.7 mpaka 16.8 | 8.7% | 5.8% |
Mphamvu ndi 150 kcal.
- 3 oz = 85 g (127.5 kCal)
- chingwe = 143 g (214.5 kCal)
Utawaleza wamtchire, wamtchire, wophika kutentha mavitamini ndi michere yambiri monga: vitamini B5 - 21,3%, vitamini B6 - 17,3%, vitamini B12 - 210%, vitamini PP - 28,9%, potaziyamu - 17,9%, phosphorus - 33,6 , 24%, selenium - XNUMX%
- 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.
Tags: kalori 150 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza kuti utawaleza wamtchire, zakutchire, zophika kutentha, zopatsa mphamvu, michere, zothandiza katundu Rainbow trout, zakutchire, zophikidwa kutentha