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 261 | Tsamba 1684 | 15.5% | 5.9% | 645 ga |
Mapuloteni | 11.94 ga | 76 ga | 15.7% | 6% | 637 ga |
mafuta | 14.1 ga | 56 ga | 25.2% | 9.7% | 397 ga |
Zakudya | 20.13 ga | 219 ga | 9.2% | 3.5% | 1088 ga |
CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.7% | 1429 ga |
Water | 50.54 ga | 2273 ga | 2.2% | 0.8% | 4497 ga |
ash | 1.89 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 27 | Makilogalamu 900 | 3% | 1.1% | 3333 ga |
Retinol | 0.022 mg | ~ | |||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.059 mg | 5 mg | 1.2% | 0.5% | 8475 ga |
beta Cryptoxanthin | Makilogalamu 2 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 50 | ~ | |||
Vitamini B1, thiamine | 0.184 mg | 1.5 mg | 12.3% | 4.7% | 815 ga |
Vitamini B2, riboflavin | 0.201 mg | 1.8 mg | 11.2% | 4.3% | 896 ga |
Vitamini B4, choline | 31.5 mg | 500 mg | 6.3% | 2.4% | 1587 ga |
Vitamini B5, pantothenic | 0.441 mg | 5 mg | 8.8% | 3.4% | 1134 ga |
Vitamini B6, pyridoxine | 0.17 mg | 2 mg | 8.5% | 3.3% | 1176 ga |
Vitamini B9, folate | Makilogalamu 40 | Makilogalamu 400 | 10% | 3.8% | 1000 ga |
Vitamini B12, cobalamin | Makilogalamu 1.27 | Makilogalamu 3 | 42.3% | 16.2% | 236 ga |
Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.06 mg | 15 mg | 0.4% | 0.2% | 25000 ga |
Popanga madzi a gamma Tocopherol | 1 mg | ~ | |||
kutcheru | 0.87 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 16.4 | Makilogalamu 120 | 13.7% | 5.2% | 732 ga |
Vitamini PP, NO | 3.63 mg | 20 mg | 18.2% | 7% | 551 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 182 mg | 2500 mg | 7.3% | 2.8% | 1374 ga |
Calcium, CA | 127 mg | 1000 mg | 12.7% | 4.9% | 787 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 2.4% | 1600 ga |
Sodium, Na | 485 mg | 1300 mg | 37.3% | 14.3% | 268 ga |
Sulufule, S | 119.4 mg | 1000 mg | 11.9% | 4.6% | 838 ga |
Phosphorus, P. | 136 mg | 800 mg | 17% | 6.5% | 588 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.4 mg | 18 mg | 7.8% | 3% | 1286 ga |
Manganese, Mn | 0.212 mg | 2 mg | 10.6% | 4.1% | 943 ga |
Mkuwa, Cu | Makilogalamu 131 | Makilogalamu 1000 | 13.1% | 5% | 763 ga |
Selenium, Ngati | Makilogalamu 25.9 | Makilogalamu 55 | 47.1% | 18% | 212 ga |
Nthaka, Zn | 2.16 mg | 12 mg | 18% | 6.9% | 556 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 14.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.26 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.1 ga | ~ | |||
lactose | 0.29 ga | ~ | |||
Maltose | 0.25 ga | ~ | |||
sucrose | 0.32 ga | ~ | |||
fructose | 1.3 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.58 ga | ~ | |||
valine | 0.52 ga | ~ | |||
Mbiri * | 0.29 ga | ~ | |||
Isoleucine | 0.44 ga | ~ | |||
nyalugwe | 0.81 ga | ~ | |||
lysine | 0.67 ga | ~ | |||
methionine | 0.24 ga | ~ | |||
threonine | 0.39 ga | ~ | |||
tryptophan | 0.11 ga | ~ | |||
chithuvj | 0.45 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.61 ga | ~ | |||
Aspartic asidi | 0.74 ga | ~ | |||
glycine | 0.7 ga | ~ | |||
Asidi a Glutamic | 2.35 ga | ~ | |||
Mapuloteni | 0.86 ga | ~ | |||
serine | 0.44 ga | ~ | |||
tyrosin | 0.24 ga | ~ | |||
Cysteine | 0.15 ga | ~ | |||
sterols | |||||
Cholesterol | 36 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.045 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.086 ga | ~ | |||
6: 0 nayiloni | 0.029 ga | ~ | |||
8: 0 Wopanga | 0.02 ga | ~ | |||
10: 0 Kapuli | 0.049 ga | ~ | |||
12: 0 Zolemba | 0.059 ga | ~ | |||
14: 0 Zachinsinsi | 0.404 ga | ~ | |||
15:0 Pentadecanoic | 0.049 ga | ~ | |||
16: 0 Palmitic | 2.781 ga | ~ | |||
17-0 margarine | 0.089 ga | ~ | |||
18: 0 Stearin | 1.43 ga | ~ | |||
20:0 Chiarachinic | 0.029 ga | ~ | |||
22: 0 | 0.02 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.088 ga | Mphindi 16.8 г | 30.3% | 11.6% | |
14:1 Miristoleic | 0.069 ga | ~ | |||
16: 1 Palmitoleic | 0.286 ga | ~ | |||
18:1 Olein (omega-9) | 4.664 ga | ~ | |||
20: 1 Chidole (9) | 0.049 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.826 ga | kuchokera 11.2 mpaka 20.6 | 34.2% | 13.1% | |
18: 2 Linoleic | 3.303 ga | ~ | |||
18: 3 Wachisoni | 0.454 ga | ~ | |||
18:4 Styoride Omega-3 | 0.049 ga | ~ | |||
20:4 Arachidonic | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 0.503 ga | kuchokera 0.9 mpaka 3.7 | 55.9% | 21.4% | |
Omega-6 mafuta acids | 3.323 ga | kuchokera 4.7 mpaka 16.8 | 70.7% | 27.1% |
Mphamvu ndi 261 kcal.
- chinthu = 219 g (571.6 kCal)
Chakudya chachangu, cheeseburger, kawiri, ndi cutlet yokhazikika, ndi zonunkhira ndi msuzi wapadera mavitamini ndi michere yambiri monga: vitamini B1 - 12,3%, vitamini B2 - 11,2%, vitamini B12 - 42,3%, vitamini K - 13,7%, vitamini PP - 18,2%, calcium - 12,7%, phosphorus - 17%, mkuwa - 13,1%, selenium - 47,1%, zinc - 18%
- 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.
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
- 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 261 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zingagwiritsidwe ntchito pa chakudya chachangu, cheeseburger, kawiri, ndi cutlet yokhazikika, ndi zonunkhira ndi msuzi wodziwika, zopatsa mphamvu, michere, zinthu zothandiza Zakudya zachangu, cheeseburger, kawiri, ndi cutlet yokhazikika ndi zonunkhira ndi msuzi wapadera