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 177 | Tsamba 1684 | 10.5% | 5.9% | 951 ga |
Mapuloteni | 16.36 ga | 76 ga | 21.5% | 12.1% | 465 ga |
mafuta | 11.9 ga | 56 ga | 21.3% | 12% | 471 ga |
Water | 69.8 ga | 2273 ga | 3.1% | 1.8% | 3256 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 283 | Makilogalamu 900 | 31.4% | 17.7% | 318 ga |
Retinol | 0.283 mg | ~ | |||
Vitamini B1, thiamine | 0.046 mg | 1.5 mg | 3.1% | 1.8% | 3261 ga |
Vitamini B2, riboflavin | 0.159 mg | 1.8 mg | 8.8% | 5% | 1132 ga |
Vitamini B4, choline | 95 mg | 500 mg | 19% | 10.7% | 526 ga |
Vitamini B5, pantothenic | 0.308 mg | 5 mg | 6.2% | 3.5% | 1623 ga |
Vitamini B6, pyridoxine | 0.268 mg | 2 mg | 13.4% | 7.6% | 746 ga |
Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.3% | 20000 ga |
Vitamini B12, cobalamin | Makilogalamu 4.26 | Makilogalamu 3 | 142% | 80.2% | 70 ga |
Vitamini D, calciferol | Makilogalamu 13.3 | Makilogalamu 10 | 133% | 75.1% | 75 ga |
Vitamini D3, cholecalciferol | Makilogalamu 13.3 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.8% | 6818 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 2.31 mg | 20 mg | 11.6% | 6.6% | 866 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 293 mg | 2500 mg | 11.7% | 6.6% | 853 ga |
Calcium, CA | 26 mg | 1000 mg | 2.6% | 1.5% | 3846 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 2.4% | 2353 ga |
Sodium, Na | 481 mg | 1300 mg | 37% | 20.9% | 270 ga |
Sulufule, S | 163.6 mg | 1000 mg | 16.4% | 9.3% | 611 ga |
Phosphorus, P. | 150 mg | 800 mg | 18.8% | 10.6% | 533 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.49 mg | 18 mg | 2.7% | 1.5% | 3673 ga |
Manganese, Mn | 0.021 mg | 2 mg | 1.1% | 0.6% | 9524 ga |
Mkuwa, Cu | Makilogalamu 215 | Makilogalamu 1000 | 21.5% | 12.1% | 465 ga |
Selenium, Ngati | Makilogalamu 18.1 | Makilogalamu 55 | 32.9% | 18.6% | 304 ga |
Nthaka, Zn | 0.3 mg | 12 mg | 2.5% | 1.4% | 4000 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.979 ga | ~ | |||
valine | 0.843 ga | ~ | |||
Mbiri * | 0.482 ga | ~ | |||
Isoleucine | 0.754 ga | ~ | |||
nyalugwe | 1.33 ga | ~ | |||
lysine | 1.503 ga | ~ | |||
methionine | 0.484 ga | ~ | |||
threonine | 0.717 ga | ~ | |||
tryptophan | 0.183 ga | ~ | |||
chithuvj | 0.639 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.99 ga | ~ | |||
Aspartic asidi | 1.676 ga | ~ | |||
glycine | 0.785 ga | ~ | |||
Asidi a Glutamic | 2.443 ga | ~ | |||
Mapuloteni | 0.579 ga | ~ | |||
serine | 0.668 ga | ~ | |||
tyrosin | 0.552 ga | ~ | |||
Cysteine | 0.175 ga | ~ | |||
sterols | |||||
Cholesterol | 32 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.741 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.654 ga | ~ | |||
16: 0 Palmitic | 0.888 ga | ~ | |||
18: 0 Stearin | 0.199 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.484 ga | Mphindi 16.8 г | 32.6% | 18.4% | |
16: 1 Palmitoleic | 2.665 ga | ~ | |||
18:1 Olein (omega-9) | 2.45 ga | ~ | |||
20: 1 Chidole (9) | 0.369 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.274 ga | kuchokera 11.2 mpaka 20.6 | 20.3% | 11.5% | |
18: 2 Linoleic | 0.422 ga | ~ | |||
18:4 Styoride Omega-3 | 0.227 ga | ~ | |||
20:4 Arachidonic | 0.106 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.639 ga | ~ | |||
Omega-3 mafuta acids | 1.746 ga | kuchokera 0.9 mpaka 3.7 | 100% | 56.5% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.268 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.612 ga | ~ | |||
Omega-6 mafuta acids | 0.528 ga | kuchokera 4.7 mpaka 16.8 | 11.2% | 6.3% |
Mphamvu ndi 177 kcal.
- oz = 28.35 g (50.2 kcal)
- 3 oz = 85 g (150.5 kCal)
Whitefish, kusuta mavitamini ndi mchere wambiri monga: vitamini A - 31,4%, choline - 19%, vitamini B6 - 13,4%, vitamini B12 - 142%, vitamini D - 133%, vitamini PP - 11,6%, potaziyamu. - 11,7%, phosphorous - 18,8%, mkuwa - 21,5%, selenium - 32,9%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
Tags: calorie zili 177 kcal, mankhwala, zakudya, mavitamini, mchere, mmene Whitefish zothandiza, kusuta, zopatsa mphamvu, zakudya, zothandiza katundu Whitefish, kusuta