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 268 | Tsamba 1684 | 15.9% | 5.9% | 628 ga |
Mapuloteni | 13.69 ga | 76 ga | 18% | 6.7% | 555 ga |
mafuta | 15.8 ga | 56 ga | 28.2% | 10.5% | 354 ga |
Zakudya | 16.63 ga | 219 ga | 7.6% | 2.8% | 1317 ga |
CHIKWANGWANI chamagulu | 1.1 ga | 20 ga | 5.5% | 2.1% | 1818 ga |
Water | 50.92 ga | 2273 ga | 2.2% | 0.8% | 4464 ga |
ash | 1.86 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 50 | Makilogalamu 900 | 5.6% | 2.1% | 1800 ga |
Retinol | 0.044 mg | ~ | |||
beta carotenes | 0.064 mg | 5 mg | 1.3% | 0.5% | 7813 ga |
beta Cryptoxanthin | Makilogalamu 2 | ~ | |||
Lopopeni | Makilogalamu 208 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 41 | ~ | |||
Vitamini B1, thiamine | 0.177 mg | 1.5 mg | 11.8% | 4.4% | 847 ga |
Vitamini B2, riboflavin | 0.257 mg | 1.8 mg | 14.3% | 5.3% | 700 ga |
Vitamini B4, choline | 36.8 mg | 500 mg | 7.4% | 2.8% | 1359 ga |
Vitamini B5, pantothenic | 0.755 mg | 5 mg | 15.1% | 5.6% | 662 ga |
Vitamini B6, pyridoxine | 0.186 mg | 2 mg | 9.3% | 3.5% | 1075 ga |
Vitamini B9, folate | Makilogalamu 72 | Makilogalamu 400 | 18% | 6.7% | 556 ga |
Vitamini B12, cobalamin | Makilogalamu 0.93 | Makilogalamu 3 | 31% | 11.6% | 323 ga |
Vitamini C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.4% | 8182 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.4% | 2632 ga |
beta tocopherol | 0.07 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 1.81 mg | ~ | |||
kutcheru | 0.76 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 14.2 | Makilogalamu 120 | 11.8% | 4.4% | 845 ga |
Vitamini PP, NO | 3.143 mg | 20 mg | 15.7% | 5.9% | 636 ga |
betaine | 17.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 208 mg | 2500 mg | 8.3% | 3.1% | 1202 ga |
Calcium, CA | 73 mg | 1000 mg | 7.3% | 2.7% | 1370 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 1.7% | 2222 ga |
Sodium, Na | 473 mg | 1300 mg | 36.4% | 13.6% | 275 ga |
Sulufule, S | 136.9 mg | 1000 mg | 13.7% | 5.1% | 730 ga |
Phosphorus, P. | 125 mg | 800 mg | 15.6% | 5.8% | 640 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.3 mg | 18 mg | 12.8% | 4.8% | 783 ga |
Manganese, Mn | 0.186 mg | 2 mg | 9.3% | 3.5% | 1075 ga |
Mkuwa, Cu | Makilogalamu 81 | Makilogalamu 1000 | 8.1% | 3% | 1235 ga |
Selenium, Ngati | Makilogalamu 16.5 | Makilogalamu 55 | 30% | 11.2% | 333 ga |
Nthaka, Zn | 2.26 mg | 12 mg | 18.8% | 7% | 531 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 12.63 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.5 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.63 ga | ~ | |||
lactose | 0.37 ga | ~ | |||
Maltose | 0.4 ga | ~ | |||
fructose | 2.1 ga | ~ | |||
sterols | |||||
Cholesterol | 51 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.628 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.551 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.746 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.077 ga | ~ | |||
6: 0 nayiloni | 0.06 ga | ~ | |||
8: 0 Wopanga | 0.043 ga | ~ | |||
10: 0 Kapuli | 0.1 ga | ~ | |||
12: 0 Zolemba | 0.112 ga | ~ | |||
14: 0 Zachinsinsi | 0.565 ga | ~ | |||
15:0 Pentadecanoic | 0.075 ga | ~ | |||
16: 0 Palmitic | 3.017 ga | ~ | |||
17-0 margarine | 0.122 ga | ~ | |||
18: 0 Stearin | 1.527 ga | ~ | |||
20:0 Chiarachinic | 0.023 ga | ~ | |||
22: 0 | 0.015 ga | ~ | |||
24:0 Lignoceric | 0.008 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.352 ga | Mphindi 16.8 г | 31.9% | 11.9% | |
14:1 Miristoleic | 0.101 ga | ~ | |||
16: 1 Palmitoleic | 0.335 ga | ~ | |||
16:1 mz | 0.295 ga | ~ | |||
16: 1 kusinthana | 0.039 ga | ~ | |||
17:1 Heptadecene | 0.083 ga | ~ | |||
18:1 Olein (omega-9) | 4.776 ga | ~ | |||
18:1 mz | 4.264 ga | ~ | |||
18: 1 kusinthana | 0.512 ga | ~ | |||
20: 1 Chidole (9) | 0.049 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.007 ga | ~ | |||
22:1 mz | 0.007 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.366 ga | kuchokera 11.2 mpaka 20.6 | 21.1% | 7.9% | |
18: 2 Linoleic | 2.045 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.077 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.901 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.067 ga | ~ | |||
18: 3 Wachisoni | 0.252 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.24 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.012 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 ga | ~ | |||
20:3 Eicosatriene | 0.018 ga | ~ | |||
20:3 Omega-6 | 0.015 ga | ~ | |||
20:4 Arachidonic | 0.029 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.003 ga | ~ | |||
Omega-3 mafuta acids | 0.25 ga | kuchokera 0.9 mpaka 3.7 | 27.8% | 10.4% | |
22:4 Docosatetraene, Omega-6 | 0.007 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
Omega-6 mafuta acids | 1.969 ga | kuchokera 4.7 mpaka 16.8 | 41.9% | 15.6% |
Mphamvu ndi 268 kcal.
- chinthu = 266 g (712.9 kCal)
Chakudya chachangu, cheeseburger, chodulira kwakukulu, masamba ndi mayonesi, zokometsera mavitamini ndi michere yambiri monga: vitamini B1 - 11,8%, vitamini B2 - 14,3%, vitamini B5 - 15,1%, vitamini B9 - 18%, vitamini B12 - 31%, vitamini K - 11,8 %, vitamini PP - 15,7%, phosphorus - 15,6%, chitsulo - 12,8%, selenium - 30%, zinc - 18,8%
- 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 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 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.
- 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.
- 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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