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 121 | Tsamba 1684 | 7.2% | 6% | 1392 ga |
Mapuloteni | 15.5 ga | 76 ga | 20.4% | 16.9% | 490 ga |
mafuta | 2.8 ga | 56 ga | 5% | 4.1% | 2000 ga |
Zakudya | 8.3 ga | 219 ga | 3.8% | 3.1% | 2639 ga |
CHIKWANGWANI chamagulu | 0.1 ga | 20 ga | 0.5% | 0.4% | 20000 ga |
Water | 69.9 ga | 2273 ga | 3.1% | 2.6% | 3252 ga |
ash | 3.4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 0.1% | 90000 ga |
Retinol | 0.001 mg | ~ | |||
Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 16.5% | 500 ga |
Vitamini B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 7.8% | 1059 ga |
Vitamini B4, choline | 76 mg | 500 mg | 15.2% | 12.6% | 658 ga |
Vitamini B6, pyridoxine | 0.27 mg | 2 mg | 13.5% | 11.2% | 741 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.7% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 0.54 | Makilogalamu 3 | 18% | 14.9% | 556 ga |
Vitamini C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.3% | 22500 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.8% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.1% | 7500 ga |
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
Vitamini PP, NO | 3.16 mg | 20 mg | 15.8% | 13.1% | 633 ga |
betaine | 6.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 261 mg | 2500 mg | 10.4% | 8.6% | 958 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 1% | 8333 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 3.7% | 2222 ga |
Sodium, Na | 983 mg | 1300 mg | 75.6% | 62.5% | 132 ga |
Sulufule, S | 155 mg | 1000 mg | 15.5% | 12.8% | 645 ga |
Phosphorus, P. | 155 mg | 800 mg | 19.4% | 16% | 516 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.91 mg | 18 mg | 5.1% | 4.2% | 1978 ga |
Mkuwa, Cu | Makilogalamu 63 | Makilogalamu 1000 | 6.3% | 5.2% | 1587 ga |
Selenium, Ngati | Makilogalamu 22.2 | Makilogalamu 55 | 40.4% | 33.4% | 248 ga |
Nthaka, Zn | 1.93 mg | 12 mg | 16.1% | 13.3% | 622 ga |
sterols | |||||
Cholesterol | 44 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.97 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.002 ga | ~ | |||
12: 0 Zolemba | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.039 ga | ~ | |||
16: 0 Palmitic | 0.587 ga | ~ | |||
18: 0 Stearin | 0.319 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.19 ga | Mphindi 16.8 г | 7.1% | 5.9% | |
16: 1 Palmitoleic | 0.09 ga | ~ | |||
18:1 Olein (omega-9) | 0.994 ga | ~ | |||
20: 1 Chidole (9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.36 ga | kuchokera 11.2 mpaka 20.6 | 3.2% | 2.6% | |
18: 2 Linoleic | 0.305 ga | ~ | |||
18: 3 Wachisoni | 0.026 ga | ~ | |||
Omega-3 mafuta acids | 0.026 ga | kuchokera 0.9 mpaka 3.7 | 2.9% | 2.4% | |
Omega-6 mafuta acids | 0.305 ga | kuchokera 4.7 mpaka 16.8 | 6.5% | 5.4% |
Mphamvu ndi 121 kcal.
- chikho, chidutswa = 143 g (173 kCal)
Soseji (soseji), nyama ndi nkhuku, mafuta ochepa, 2.8% mafuta mavitamini ndi michere yambiri monga: vitamini B1 - 20%, choline - 15,2%, vitamini B6 - 13,5%, vitamini B12 - 18%, vitamini PP - 15,8%, phosphorus - 19,4 , 40,4%, selenium - 16,1%, zinc - XNUMX%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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.
- 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.
- 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 121 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, mmene Soseji (soseji) zothandiza, nyama ndi nkhuku, otsika mafuta, 2.8% mafuta, zopatsa mphamvu, zakudya, zothandiza katundu Soseji (soseji), nyama ndi nkhuku, mafuta ochepa, 2.8% mafuta