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 117 | Tsamba 1684 | 6.9% | 5.9% | 1439 ga |
| Mapuloteni | 19.35 ga | 76 ga | 25.5% | 21.8% | 393 ga |
| mafuta | 3.79 ga | 56 ga | 6.8% | 5.8% | 1478 ga |
| Water | 77.01 ga | 2273 ga | 3.4% | 2.9% | 2952 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 37 | Makilogalamu 900 | 4.1% | 3.5% | 2432 ga |
| Retinol | 0.037 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 5.1% | 1667 ga |
| Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3.8% | 2250 ga |
| Vitamini B4, choline | 70.2 mg | 500 mg | 14% | 12% | 712 ga |
| Vitamini B5, pantothenic | 0.76 mg | 5 mg | 15.2% | 13% | 658 ga |
| Vitamini B6, pyridoxine | 0.425 mg | 2 mg | 21.3% | 18.2% | 471 ga |
| Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 2% | 4444 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.22 | Makilogalamu 3 | 7.3% | 6.2% | 1364 ga |
| Vitamini C, ascorbic | 1.2 mg | 90 mg | 1.3% | 1.1% | 7500 ga |
| Vitamini D, calciferol | Makilogalamu 1.5 | Makilogalamu 10 | 15% | 12.8% | 667 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 1.5 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 5.7% | 1500 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
| Vitamini PP, NO | 5.2 mg | 20 mg | 26% | 22.2% | 385 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 357 mg | 2500 mg | 14.3% | 12.2% | 700 ga |
| Calcium, CA | 41 mg | 1000 mg | 4.1% | 3.5% | 2439 ga |
| Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 6.2% | 1379 ga |
| Sodium, Na | 65 mg | 1300 mg | 5% | 4.3% | 2000 ga |
| Sulufule, S | 193.5 mg | 1000 mg | 19.4% | 16.6% | 517 ga |
| Phosphorus, P. | 221 mg | 800 mg | 27.6% | 23.6% | 362 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.02 mg | 18 mg | 5.7% | 4.9% | 1765 ga |
| Manganese, Mn | 0.016 mg | 2 mg | 0.8% | 0.7% | 12500 ga |
| Mkuwa, Cu | Makilogalamu 51 | Makilogalamu 1000 | 5.1% | 4.4% | 1961 ga |
| Selenium, Ngati | Makilogalamu 36.5 | Makilogalamu 55 | 66.4% | 56.8% | 151 ga |
| Nthaka, Zn | 0.52 mg | 12 mg | 4.3% | 3.7% | 2308 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.158 ga | ~ | |||
| valine | 0.997 ga | ~ | |||
| Mbiri * | 0.57 ga | ~ | |||
| Isoleucine | 0.892 ga | ~ | |||
| nyalugwe | 1.573 ga | ~ | |||
| lysine | 1.777 ga | ~ | |||
| methionine | 0.573 ga | ~ | |||
| threonine | 0.848 ga | ~ | |||
| tryptophan | 0.217 ga | ~ | |||
| chithuvj | 0.755 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.17 ga | ~ | |||
| Aspartic asidi | 1.981 ga | ~ | |||
| glycine | 0.929 ga | ~ | |||
| Asidi a Glutamic | 2.889 ga | ~ | |||
| Mapuloteni | 0.684 ga | ~ | |||
| serine | 0.789 ga | ~ | |||
| tyrosin | 0.653 ga | ~ | |||
| Cysteine | 0.207 ga | ~ | |||
| sterols | |||||
| Cholesterol | 49 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.116 ga | maulendo 18.7 г | |||
| 12: 0 Zolemba | 0.003 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.245 ga | ~ | |||
| 16: 0 Palmitic | 0.747 ga | ~ | |||
| 18: 0 Stearin | 0.1 ga | ~ | |||
| Monounsaturated mafuta zidulo | 1.078 ga | Mphindi 16.8 г | 6.4% | 5.5% | |
| 16: 1 Palmitoleic | 0.564 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.293 ga | ~ | |||
| 20: 1 Chidole (9) | 0.023 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.031 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.715 ga | kuchokera 11.2 mpaka 20.6 | 6.4% | 5.5% | |
| 18: 2 Linoleic | 0.088 ga | ~ | |||
| 18: 3 Wachisoni | 0.025 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.082 ga | ~ | |||
| 20:4 Arachidonic | 0.096 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.217 ga | ~ | |||
| Omega-3 mafuta acids | 0.531 ga | kuchokera 0.9 mpaka 3.7 | 59% | 50.4% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.099 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.108 ga | ~ | |||
| Omega-6 mafuta acids | 0.184 ga | kuchokera 4.7 mpaka 16.8 | 3.9% | 3.3% |
Mphamvu ndi 117 kcal.
- oz = 28.35 g (33.2 kcal)
- 3 oz = 85 g (99.5 kCal)
- chingwe = 119 g (139.2 kCal)
Red mullet, yaiwisi mavitamini ndi michere yambiri monga: choline - 14%, vitamini B5 - 15,2%, vitamini B6 - 21,3%, vitamini D - 15%, vitamini PP - 26%, potaziyamu - 14,3%, phosphorous - 27,6%, selenium - 66,4%
- 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 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 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: calorie zili 117 kcal, mankhwala, mtengo wapatali, mavitamini, mchere, zothandiza Red mullet, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Red mullet, yaiwisi