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 310 | Tsamba 1684 | 18.4% | 5.9% | 543 ga |
Mapuloteni | 17.29 ga | 76 ga | 22.8% | 7.4% | 440 ga |
mafuta | 15.97 ga | 56 ga | 28.5% | 9.2% | 351 ga |
Zakudya | 22.37 ga | 219 ga | 10.2% | 3.3% | 979 ga |
CHIKWANGWANI chamagulu | 1.7 ga | 20 ga | 8.5% | 2.7% | 1176 ga |
Water | 40.67 ga | 2273 ga | 1.8% | 0.6% | 5589 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 58 | Makilogalamu 900 | 6.4% | 2.1% | 1552 ga |
Retinol | 0.053 mg | ~ | |||
beta carotenes | 0.058 mg | 5 mg | 1.2% | 0.4% | 8621 ga |
beta Cryptoxanthin | Makilogalamu 2 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 30 | ~ | |||
Vitamini B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 5.6% | 577 ga |
Vitamini B2, riboflavin | 0.353 mg | 1.8 mg | 19.6% | 6.3% | 510 ga |
Vitamini B4, choline | 31.3 mg | 500 mg | 6.3% | 2% | 1597 ga |
Vitamini B5, pantothenic | 0.575 mg | 5 mg | 11.5% | 3.7% | 870 ga |
Vitamini B6, pyridoxine | 0.224 mg | 2 mg | 11.2% | 3.6% | 893 ga |
Vitamini B9, folate | Makilogalamu 83 | Makilogalamu 400 | 20.8% | 6.7% | 482 ga |
Vitamini B12, cobalamin | Makilogalamu 1 | Makilogalamu 3 | 33.3% | 10.7% | 300 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.3% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.52 mg | 15 mg | 3.5% | 1.1% | 2885 ga |
beta tocopherol | 0.09 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.67 mg | ~ | |||
kutcheru | 0.17 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 4.6 | Makilogalamu 120 | 3.8% | 1.2% | 2609 ga |
Vitamini PP, NO | 4.597 mg | 20 mg | 23% | 7.4% | 435 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 210 mg | 2500 mg | 8.4% | 2.7% | 1190 ga |
Calcium, CA | 114 mg | 1000 mg | 11.4% | 3.7% | 877 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 1.9% | 1667 ga |
Sodium, Na | 481 mg | 1300 mg | 37% | 11.9% | 270 ga |
Sulufule, S | 172.9 mg | 1000 mg | 17.3% | 5.6% | 578 ga |
Phosphorus, P. | 163 mg | 800 mg | 20.4% | 6.6% | 491 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.57 mg | 18 mg | 14.3% | 4.6% | 700 ga |
Manganese, Mn | 0.259 mg | 2 mg | 13% | 4.2% | 772 ga |
Mkuwa, Cu | Makilogalamu 97 | Makilogalamu 1000 | 9.7% | 3.1% | 1031 ga |
Selenium, Ngati | Makilogalamu 19.6 | Makilogalamu 55 | 35.6% | 11.5% | 281 ga |
Nthaka, Zn | 2.79 mg | 12 mg | 23.3% | 7.5% | 430 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 18.25 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.67 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.65 ga | ~ | |||
lactose | 0.76 ga | ~ | |||
Maltose | 0.5 ga | ~ | |||
fructose | 1.76 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.922 ga | ~ | |||
valine | 0.882 ga | ~ | |||
Mbiri * | 0.486 ga | ~ | |||
Isoleucine | 0.773 ga | ~ | |||
nyalugwe | 1.348 ga | ~ | |||
lysine | 0.981 ga | ~ | |||
methionine | 0.386 ga | ~ | |||
threonine | 0.585 ga | ~ | |||
tryptophan | 0.159 ga | ~ | |||
chithuvj | 0.763 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.892 ga | ~ | |||
Aspartic asidi | 1.328 ga | ~ | |||
Hydroxyprolines | 0.27 ga | ~ | |||
glycine | 0.912 ga | ~ | |||
Asidi a Glutamic | 3.796 ga | ~ | |||
Mapuloteni | 1.824 ga | ~ | |||
serine | 0.724 ga | ~ | |||
tyrosin | 0.486 ga | ~ | |||
sterols | |||||
Cholesterol | 51 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.626 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.536 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.873 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.081 ga | ~ | |||
6: 0 nayiloni | 0.06 ga | ~ | |||
8: 0 Wopanga | 0.043 ga | ~ | |||
10: 0 Kapuli | 0.111 ga | ~ | |||
12: 0 Zolemba | 0.13 ga | ~ | |||
14: 0 Zachinsinsi | 0.685 ga | ~ | |||
15:0 Pentadecanoic | 0.09 ga | ~ | |||
16: 0 Palmitic | 3.554 ga | ~ | |||
17-0 margarine | 0.138 ga | ~ | |||
18: 0 Stearin | 1.939 ga | ~ | |||
20:0 Chiarachinic | 0.024 ga | ~ | |||
22: 0 | 0.012 ga | ~ | |||
24:0 Lignoceric | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.769 ga | Mphindi 16.8 г | 34.3% | 11.1% | |
14:1 Miristoleic | 0.123 ga | ~ | |||
16: 1 Palmitoleic | 0.4 ga | ~ | |||
16:1 mz | 0.351 ga | ~ | |||
16: 1 kusinthana | 0.048 ga | ~ | |||
17:1 Heptadecene | 0.081 ga | ~ | |||
18:1 Olein (omega-9) | 5.119 ga | ~ | |||
18:1 mz | 4.631 ga | ~ | |||
18: 1 kusinthana | 0.488 ga | ~ | |||
20: 1 Chidole (9) | 0.046 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.502 ga | kuchokera 11.2 mpaka 20.6 | 13.4% | 4.3% | |
18: 2 Linoleic | 1.302 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.088 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.14 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.074 ga | ~ | |||
18: 3 Wachisoni | 0.124 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.117 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.005 ga | ~ | |||
18: 3 trans (ma isomers ena) | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 ga | ~ | |||
20:3 Eicosatriene | 0.016 ga | ~ | |||
20:3 Omega-6 | 0.016 ga | ~ | |||
20:4 Arachidonic | 0.029 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.006 ga | ~ | |||
Omega-3 mafuta acids | 0.137 ga | kuchokera 0.9 mpaka 3.7 | 15.2% | 4.9% | |
22:4 Docosatetraene, Omega-6 | 0.005 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.013 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 1.2 ga | kuchokera 4.7 mpaka 16.8 | 25.5% | 8.2% |
Mphamvu ndi 310 kcal.
- chinthu = 166 g (514.6 kCal)
Chakudya chachangu, cheeseburger, chodulira chachikulu, chosasangalatsa mavitamini ndi michere yambiri monga: vitamini B1 - 17,3%, vitamini B2 - 19,6%, vitamini B5 - 11,5%, vitamini B6 - 11,2%, vitamini B9 - 20,8%, vitamini B12 - 33,3%, vitamini PP - 23%, calcium - 11,4%, phosphorous - 20,4%, chitsulo - 14,3%, manganese - 13%, selenium - 35,6%, zinc - 23,3 %
- 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 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 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 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.
- 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.
- 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.
- 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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