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 269 | Tsamba 1684 | 16% | 5.9% | 626 ga |
Mapuloteni | 15.21 ga | 76 ga | 20% | 7.4% | 500 ga |
mafuta | 14.4 ga | 56 ga | 25.7% | 9.6% | 389 ga |
Zakudya | 18.52 ga | 219 ga | 8.5% | 3.2% | 1183 ga |
CHIKWANGWANI chamagulu | 1.2 ga | 20 ga | 6% | 2.2% | 1667 ga |
Water | 48.36 ga | 2273 ga | 2.1% | 0.8% | 4700 ga |
ash | 2.31 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 51 | Makilogalamu 900 | 5.7% | 2.1% | 1765 ga |
Retinol | 0.047 mg | ~ | |||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.047 mg | 5 mg | 0.9% | 0.3% | 10638 ga |
beta Cryptoxanthin | Makilogalamu 2 | ~ | |||
Lopopeni | Makilogalamu 810 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 17 | ~ | |||
Vitamini B1, thiamine | 0.119 mg | 1.5 mg | 7.9% | 2.9% | 1261 ga |
Vitamini B2, riboflavin | 0.26 mg | 1.8 mg | 14.4% | 5.4% | 692 ga |
Vitamini B4, choline | 37.7 mg | 500 mg | 7.5% | 2.8% | 1326 ga |
Vitamini B5, pantothenic | 0.59 mg | 5 mg | 11.8% | 4.4% | 847 ga |
Vitamini B6, pyridoxine | 0.093 mg | 2 mg | 4.7% | 1.7% | 2151 ga |
Vitamini B9, folate | Makilogalamu 24 | Makilogalamu 400 | 6% | 2.2% | 1667 ga |
Vitamini B12, cobalamin | Makilogalamu 1.75 | Makilogalamu 3 | 58.3% | 21.7% | 171 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 | 0.2 mg | 15 mg | 1.3% | 0.5% | 7500 ga |
beta tocopherol | 2.76 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.32 mg | ~ | |||
kutcheru | 0.06 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 4.4 | Makilogalamu 120 | 3.7% | 1.4% | 2727 ga |
Vitamini PP, NO | 4.05 mg | 20 mg | 20.3% | 7.5% | 494 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 223 mg | 2500 mg | 8.9% | 3.3% | 1121 ga |
Calcium, CA | 179 mg | 1000 mg | 17.9% | 6.7% | 559 ga |
Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 2.4% | 1538 ga |
Sodium, Na | 591 mg | 1300 mg | 45.5% | 16.9% | 220 ga |
Sulufule, S | 152.1 mg | 1000 mg | 15.2% | 5.7% | 657 ga |
Phosphorus, P. | 183 mg | 800 mg | 22.9% | 8.5% | 437 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.02 mg | 18 mg | 5.7% | 2.1% | 1765 ga |
Manganese, Mn | 0.163 mg | 2 mg | 8.2% | 3% | 1227 ga |
Mkuwa, Cu | Makilogalamu 75 | Makilogalamu 1000 | 7.5% | 2.8% | 1333 ga |
Selenium, Ngati | Makilogalamu 24.7 | Makilogalamu 55 | 44.9% | 16.7% | 223 ga |
Nthaka, Zn | 2.83 mg | 12 mg | 23.6% | 8.8% | 424 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 13 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.6 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.93 ga | ~ | |||
lactose | 0.47 ga | ~ | |||
Maltose | 0.76 ga | ~ | |||
sucrose | 0.15 ga | ~ | |||
fructose | 1.29 ga | ~ | |||
sterols | |||||
Cholesterol | 48 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 7.033 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.194 ga | ~ | |||
6: 0 nayiloni | 0.066 ga | ~ | |||
8: 0 Wopanga | 0.049 ga | ~ | |||
10: 0 Kapuli | 0.108 ga | ~ | |||
12: 0 Zolemba | 0.127 ga | ~ | |||
14: 0 Zachinsinsi | 0.725 ga | ~ | |||
15:0 Pentadecanoic | 0.088 ga | ~ | |||
16: 0 Palmitic | 3.627 ga | ~ | |||
17-0 margarine | 0.137 ga | ~ | |||
18: 0 Stearin | 1.892 ga | ~ | |||
20:0 Chiarachinic | 0.02 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.959 ga | Mphindi 16.8 г | 35.5% | 13.2% | |
14:1 Miristoleic | 0.108 ga | ~ | |||
16: 1 Palmitoleic | 0.461 ga | ~ | |||
18:1 Olein (omega-9) | 5.342 ga | ~ | |||
20: 1 Chidole (9) | 0.049 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.264 ga | kuchokera 11.2 mpaka 20.6 | 11.3% | 4.2% | |
18: 2 Linoleic | 1.009 ga | ~ | |||
18: 3 Wachisoni | 0.127 ga | ~ | |||
18:4 Styoride Omega-3 | 0.078 ga | ~ | |||
20:3 Eicosatriene | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.029 ga | ~ | |||
Omega-3 mafuta acids | 0.205 ga | kuchokera 0.9 mpaka 3.7 | 22.8% | 8.5% | |
Omega-6 mafuta acids | 1.058 ga | kuchokera 4.7 mpaka 16.8 | 22.5% | 8.4% |
Mphamvu ndi 269 kcal.
- chinthu = 199 g (535.3 kCal)
Zakudya zofulumira, cheeseburger, cutlet wamkulu, zokometsera mavitamini ndi mchere wambiri monga: vitamini B2 - 14,4%, vitamini B5 - 11,8%, vitamini B12 - 58,3%, vitamini PP - 20,3%, calcium - 17,9%, phosphorous - 22,9. 44,9%, selenium - 23,6%, nthaka - XNUMX%
- 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 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.
- 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.
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