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 243 | Tsamba 1684 | 14.4% | 5.9% | 693 ga |
| Mapuloteni | 12.9 ga | 76 ga | 17% | 7% | 589 ga |
| mafuta | 20.9 ga | 56 ga | 37.3% | 15.3% | 268 ga |
| Zakudya | 0.9 ga | 219 ga | 0.4% | 0.2% | 24333 ga |
| Water | 63.5 ga | 2273 ga | 2.8% | 1.2% | 3580 ga |
| ash | 1.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 230 | Makilogalamu 900 | 25.6% | 10.5% | 391 ga |
| Retinol | 0.22 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 ga |
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 ga |
| Vitamini B2, riboflavin | 0.44 mg | 1.8 mg | 24.4% | 10% | 409 ga |
| Vitamini B4, choline | 317.1 mg | 500 mg | 63.4% | 26.1% | 158 ga |
| Vitamini B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 13.7% | 301 ga |
| Vitamini B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 3.8% | 1087 ga |
| Vitamini B9, folate | Makilogalamu 51 | Makilogalamu 400 | 12.8% | 5.3% | 784 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.97 | Makilogalamu 3 | 32.3% | 13.3% | 309 ga |
| Vitamini D, calciferol | Makilogalamu 2.2 | Makilogalamu 10 | 22% | 9.1% | 455 ga |
| Vitamini E, alpha tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 9.6% | 429 ga |
| Vitamini K, phylloquinone | Makilogalamu 5.6 | Makilogalamu 120 | 4.7% | 1.9% | 2143 ga |
| Vitamini PP, NO | 3.6 mg | 20 mg | 18% | 7.4% | 556 ga |
| niacin | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 143 mg | 2500 mg | 5.7% | 2.3% | 1748 ga |
| Calcium, CA | 59 mg | 1000 mg | 5.9% | 2.4% | 1695 ga |
| Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 1.4% | 3077 ga |
| Sodium, Na | 404 mg | 1300 mg | 31.1% | 12.8% | 322 ga |
| Sulufule, S | 136.1 mg | 1000 mg | 13.6% | 5.6% | 735 ga |
| Phosphorus, P. | 218 mg | 800 mg | 27.3% | 11.2% | 367 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.5 mg | 18 mg | 13.9% | 5.7% | 720 ga |
| Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.6% | 6667 ga |
| Mkuwa, Cu | Makilogalamu 78 | Makilogalamu 1000 | 7.8% | 3.2% | 1282 ga |
| Selenium, Ngati | Makilogalamu 33.1 | Makilogalamu 55 | 60.2% | 24.8% | 166 ga |
| Zamadzimadzi, F | Makilogalamu 1.2 | Makilogalamu 4000 | 333333 ga | ||
| Nthaka, Zn | 1.39 mg | 12 mg | 11.6% | 4.8% | 863 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.9 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 548 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.9 ga | maulendo 18.7 г | |||
| Mafuta a Polyunsaturated acids | |||||
| Omega-3 mafuta acids | 0.207 ga | kuchokera 0.9 mpaka 3.7 | 23% | 9.5% | |
| Omega-6 mafuta acids | 3.003 ga | kuchokera 4.7 mpaka 16.8 | 63.9% | 26.3% |
Mphamvu ndi 243 kcal.
Mazira okazinga, 1-312 lililonse mavitamini ndi michere yambiri monga: vitamini A - 25,6%, vitamini B2 - 24,4%, choline - 63,4%, vitamini B5 - 33,2%, vitamini B9 - 12,8%, vitamini B12 - 32,3%, vitamini D - 22%, vitamini E - 23,3%, vitamini PP - 18%, phosphorus - 27,3%, chitsulo - 13,9%, selenium - 60,2%, zinc - 11,6, XNUMX, XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- 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.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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 243 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza mazira okazinga, 1-312 lililonse, zopatsa mphamvu, michere, zinthu zothandiza Mazira okazinga, 1-312 lililonse
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.