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 386 | Tsamba 1684 | 22.9% | 5.9% | 436 ga |
Mapuloteni | 56.19 ga | 76 ga | 73.9% | 19.1% | 135 ga |
mafuta | 17.9 ga | 56 ga | 32% | 8.3% | 313 ga |
Water | 16.92 ga | 2273 ga | 0.7% | 0.2% | 13434 ga |
ash | 8.25 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 139 | Makilogalamu 900 | 15.4% | 4% | 647 ga |
Retinol | 0.139 mg | ~ | |||
Vitamini B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 1.3% | 2055 ga |
Vitamini B2, riboflavin | 0.262 mg | 1.8 mg | 14.6% | 3.8% | 687 ga |
Vitamini B5, pantothenic | 2.29 mg | 5 mg | 45.8% | 11.9% | 218 ga |
Vitamini B6, pyridoxine | 0.176 mg | 2 mg | 8.8% | 2.3% | 1136 ga |
Vitamini B12, cobalamin | Makilogalamu 19.1 | Makilogalamu 3 | 636.7% | 164.9% | 16 ga |
Vitamini E, alpha tocopherol, TE | 4.51 mg | 15 mg | 30.1% | 7.8% | 333 ga |
Popanga madzi a gamma Tocopherol | 0.08 mg | ~ | |||
Vitamini PP, NO | 5.97 mg | 20 mg | 29.9% | 7.7% | 335 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1000 mg | 2500 mg | 40% | 10.4% | 250 ga |
Calcium, CA | 1600 mg | 1000 mg | 160% | 41.5% | 63 ga |
Mankhwala a magnesium, mg | 89 mg | 400 mg | 22.3% | 5.8% | 449 ga |
Sodium, Na | 420 mg | 1300 mg | 32.3% | 8.4% | 310 ga |
Sulufule, S | 561.9 mg | 1000 mg | 56.2% | 14.6% | 178 ga |
Phosphorus, P. | 1400 mg | 800 mg | 175% | 45.3% | 57 ga |
Tsatani Zinthu | |||||
Iron, Faith | 5.4 mg | 18 mg | 30% | 7.8% | 333 ga |
Manganese, Mn | 0.72 mg | 2 mg | 36% | 9.3% | 278 ga |
Mkuwa, Cu | Makilogalamu 148 | Makilogalamu 1000 | 14.8% | 3.8% | 676 ga |
Selenium, Ngati | Makilogalamu 194 | Makilogalamu 55 | 352.7% | 91.4% | 28 ga |
Nthaka, Zn | 6.7 mg | 12 mg | 55.8% | 14.5% | 179 ga |
Amino Acids Ofunika | |||||
Arginine * | 3.1 ga | ~ | |||
valine | 2.66 ga | ~ | |||
Mbiri * | 1.01 ga | ~ | |||
Isoleucine | 2.15 ga | ~ | |||
nyalugwe | 3.82 ga | ~ | |||
lysine | 3.69 ga | ~ | |||
methionine | 1.24 ga | ~ | |||
threonine | 2.39 ga | ~ | |||
tryptophan | 0.51 ga | ~ | |||
chithuvj | 2.01 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 3.52 ga | ~ | |||
Aspartic asidi | 4.81 ga | ~ | |||
glycine | 3.28 ga | ~ | |||
Asidi a Glutamic | 6.66 ga | ~ | |||
Mapuloteni | 2.36 ga | ~ | |||
serine | 2.45 ga | ~ | |||
tyrosin | 1.57 ga | ~ | |||
Cysteine | 0.46 ga | ~ | |||
sterols | |||||
Cholesterol | 249 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.59 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.76 ga | ~ | |||
15:0 Pentadecanoic | 0.06 ga | ~ | |||
16: 0 Palmitic | 2.25 ga | ~ | |||
17-0 margarine | 0.19 ga | ~ | |||
18: 0 Stearin | 0.32 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.86 ga | Mphindi 16.8 г | 40.8% | 10.6% | |
14:1 Miristoleic | 0.03 ga | ~ | |||
16: 1 Palmitoleic | 2.06 ga | ~ | |||
17:1 Heptadecene | 0.09 ga | ~ | |||
18:1 Olein (omega-9) | 3.65 ga | ~ | |||
20: 1 Chidole (9) | 0.78 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.25 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.884 ga | kuchokera 11.2 mpaka 20.6 | 25.8% | 6.7% | |
18: 2 Linoleic | 0.19 ga | ~ | |||
18: 3 Wachisoni | 0.1 ga | ~ | |||
18:4 Styoride Omega-3 | 0.13 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.02 ga | ~ | |||
20:3 Eicosatriene | 0.007 ga | ~ | |||
20:4 Arachidonic | 0.15 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.91 ga | ~ | |||
21:5 Geneicosapentaenoic, Omega-3 | 0.01 ga | ~ | |||
Omega-3 mafuta acids | 2.51 ga | kuchokera 0.9 mpaka 3.7 | 100% | 25.9% | |
22:4 Docosatetraene, Omega-6 | 0.007 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.14 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 1.22 ga | ~ | |||
Omega-6 mafuta acids | 0.374 ga | kuchokera 4.7 mpaka 16.8 | 8% | 2.1% |
Mphamvu ndi 386 kcal.
Sungunulani, zouma, (Alaska) mavitamini ndi mchere wambiri monga: vitamini A - 15,4%, vitamini B2 - 14,6%, vitamini B5 - 45,8%, vitamini B12 - 636,7%, vitamini E - 30,1%, vitamini PP - 29,9%, potaziyamu - 40%, calcium - 160%, magnesium - 22,3%, phosphorous - 175%, chitsulo - 30%, manganese - 36%, mkuwa - 14,8%, selenium - 352,7 %, nthaka - 55,8%
- 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.
- 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 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 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.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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 386 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Sungunulani, zouma, (Alaska), zopatsa mphamvu, zakudya, zothandiza katundu Smelt, zouma, (Alaska)