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 82 | Tsamba 1684 | 4.9% | 6% | 2054 ga |
Mapuloteni | 16.77 ga | 76 ga | 22.1% | 27% | 453 ga |
mafuta | 1.2 ga | 56 ga | 2.1% | 2.6% | 4667 ga |
Water | 79.37 ga | 2273 ga | 3.5% | 4.3% | 2864 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 15 | Makilogalamu 900 | 1.7% | 2.1% | 6000 ga |
Retinol | 0.015 mg | ~ | |||
Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4% | 3000 ga |
Vitamini B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 5.7% | 2118 ga |
Vitamini B4, choline | 80.9 mg | 500 mg | 16.2% | 19.8% | 618 ga |
Vitamini B5, pantothenic | 0.58 mg | 5 mg | 11.6% | 14.1% | 862 ga |
Vitamini B6, pyridoxine | 0.076 mg | 2 mg | 3.8% | 4.6% | 2632 ga |
Vitamini B9, folate | Makilogalamu 44 | Makilogalamu 400 | 11% | 13.4% | 909 ga |
Vitamini B12, cobalamin | Makilogalamu 2.15 | Makilogalamu 3 | 71.7% | 87.4% | 140 ga |
Vitamini C, ascorbic | 0.9 mg | 90 mg | 1% | 1.2% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 2.28 mg | 20 mg | 11.4% | 13.9% | 877 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 296 mg | 2500 mg | 11.8% | 14.4% | 845 ga |
Calcium, CA | 60 mg | 1000 mg | 6% | 7.3% | 1667 ga |
Mankhwala a magnesium, mg | 33 mg | 400 mg | 8.3% | 10.1% | 1212 ga |
Sodium, Na | 94 mg | 1300 mg | 7.2% | 8.8% | 1383 ga |
Sulufule, S | 167.7 mg | 1000 mg | 16.8% | 20.5% | 596 ga |
Phosphorus, P. | 270 mg | 800 mg | 33.8% | 41.2% | 296 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.83 mg | 18 mg | 4.6% | 5.6% | 2169 ga |
Manganese, Mn | 0.522 mg | 2 mg | 26.1% | 31.8% | 383 ga |
Mkuwa, Cu | Makilogalamu 685 | Makilogalamu 1000 | 68.5% | 83.5% | 146 ga |
Selenium, Ngati | Makilogalamu 36.7 | Makilogalamu 55 | 66.7% | 81.3% | 150 ga |
Nthaka, Zn | 1.76 mg | 12 mg | 14.7% | 17.9% | 682 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.463 ga | ~ | |||
valine | 0.786 ga | ~ | |||
Mbiri * | 0.341 ga | ~ | |||
Isoleucine | 0.811 ga | ~ | |||
nyalugwe | 1.329 ga | ~ | |||
lysine | 1.457 ga | ~ | |||
methionine | 0.472 ga | ~ | |||
threonine | 0.676 ga | ~ | |||
tryptophan | 0.234 ga | ~ | |||
chithuvj | 0.706 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.947 ga | ~ | |||
Aspartic asidi | 1.731 ga | ~ | |||
glycine | 1.009 ga | ~ | |||
Asidi a Glutamic | 2.856 ga | ~ | |||
Mapuloteni | 0.553 ga | ~ | |||
serine | 0.66 ga | ~ | |||
tyrosin | 0.558 ga | ~ | |||
Cysteine | 0.188 ga | ~ | |||
sterols | |||||
Cholesterol | 133 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.181 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.005 ga | ~ | |||
16: 0 Palmitic | 0.111 ga | ~ | |||
18: 0 Stearin | 0.049 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.244 ga | Mphindi 16.8 г | 1.5% | 1.8% | |
16: 1 Palmitoleic | 0.027 ga | ~ | |||
18:1 Olein (omega-9) | 0.147 ga | ~ | |||
20: 1 Chidole (9) | 0.012 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.05 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.367 ga | kuchokera 11.2 mpaka 20.6 | 3.3% | 4% | |
18: 2 Linoleic | 0.09 ga | ~ | |||
18: 3 Wachisoni | 0.028 ga | ~ | |||
18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
20:4 Arachidonic | 0.056 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.119 ga | ~ | |||
Omega-3 mafuta acids | 0.195 ga | kuchokera 0.9 mpaka 3.7 | 21.7% | 26.5% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 ga | ~ | |||
Omega-6 mafuta acids | 0.146 ga | kuchokera 4.7 mpaka 16.8 | 3.1% | 3.8% |
Mphamvu ndi 82 kcal.
- 3 oz = 85 g (69.7 kCal)
Nsomba zamtundu wa mtsinje, zakutchire, zotentha mavitamini ndi mchere wambiri monga: choline - 16,2%, vitamini B5 - 11,6%, vitamini B9 - 11%, vitamini B12 - 71,7%, vitamini PP - 11,4%, potaziyamu - 11,8 %, phosphorous - 33,8%, manganese - 26,1%, mkuwa - 68,5%, selenium - 66,7%, zinki - 14,7%
- 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 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.
- 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: calorie zili 82 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zimathandiza pa Mtsinje khansa, zakuthengo, steamed, zopatsa mphamvu, zakudya, zothandiza katundu khansa ya mtsinje, zakutchire, nthunzi