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 254 | Tsamba 1684 | 15.1% | 5.9% | 663 ga |
Mapuloteni | 13.06 ga | 76 ga | 17.2% | 6.8% | 582 ga |
mafuta | 11.5 ga | 56 ga | 20.5% | 8.1% | 487 ga |
Zakudya | 23.57 ga | 219 ga | 10.8% | 4.3% | 929 ga |
CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.8% | 1429 ga |
Water | 48.06 ga | 2273 ga | 2.1% | 0.8% | 4730 ga |
ash | 2.41 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 0.5% | 7500 ga |
Retinol | 0.008 mg | ~ | |||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.047 mg | 5 mg | 0.9% | 0.4% | 10638 ga |
beta Cryptoxanthin | Makilogalamu 3 | ~ | |||
Lopopeni | Makilogalamu 1170 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 22 | ~ | |||
Vitamini B1, thiamine | 0.361 mg | 1.5 mg | 24.1% | 9.5% | 416 ga |
Vitamini B2, riboflavin | 0.171 mg | 1.8 mg | 9.5% | 3.7% | 1053 ga |
Vitamini B4, choline | 37.3 mg | 500 mg | 7.5% | 3% | 1340 ga |
Vitamini B5, pantothenic | 0.302 mg | 5 mg | 6% | 2.4% | 1656 ga |
Vitamini B6, pyridoxine | 0.956 mg | 2 mg | 47.8% | 18.8% | 209 ga |
Vitamini B9, folate | Makilogalamu 62 | Makilogalamu 400 | 15.5% | 6.1% | 645 ga |
Vitamini B12, cobalamin | Makilogalamu 1.3 | Makilogalamu 3 | 43.3% | 17% | 231 ga |
Vitamini C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.3% | 15000 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 0.8% | 5000 ga |
Vitamini K, phylloquinone | Makilogalamu 4.2 | Makilogalamu 120 | 3.5% | 1.4% | 2857 ga |
Vitamini PP, NO | 3.08 mg | 20 mg | 15.4% | 6.1% | 649 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 178 mg | 2500 mg | 7.1% | 2.8% | 1404 ga |
Calcium, CA | 92 mg | 1000 mg | 9.2% | 3.6% | 1087 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 2.2% | 1818 ga |
Sodium, Na | 546 mg | 1300 mg | 42% | 16.5% | 238 ga |
Sulufule, S | 130.6 mg | 1000 mg | 13.1% | 5.2% | 766 ga |
Phosphorus, P. | 134 mg | 800 mg | 16.8% | 6.6% | 597 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.78 mg | 18 mg | 15.4% | 6.1% | 647 ga |
Manganese, Mn | 0.242 mg | 2 mg | 12.1% | 4.8% | 826 ga |
Mkuwa, Cu | Makilogalamu 109 | Makilogalamu 1000 | 10.9% | 4.3% | 917 ga |
Selenium, Ngati | Makilogalamu 21.9 | Makilogalamu 55 | 39.8% | 15.7% | 251 ga |
Nthaka, Zn | 2.18 mg | 12 mg | 18.2% | 7.2% | 550 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 16.6 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 5.11 ga | maulendo 100 г | |||
Shuga (dextrose) | 2.06 ga | ~ | |||
lactose | 0.23 ga | ~ | |||
Maltose | 0.15 ga | ~ | |||
fructose | 2.23 ga | ~ | |||
sterols | |||||
Cholesterol | 36 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.466 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.42 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.181 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.104 ga | ~ | |||
6: 0 nayiloni | 0.065 ga | ~ | |||
8: 0 Wopanga | 0.045 ga | ~ | |||
10: 0 Kapuli | 0.083 ga | ~ | |||
12: 0 Zolemba | 0.096 ga | ~ | |||
14: 0 Zachinsinsi | 0.477 ga | ~ | |||
15:0 Pentadecanoic | 0.062 ga | ~ | |||
16: 0 Palmitic | 2.658 ga | ~ | |||
17-0 margarine | 0.113 ga | ~ | |||
18: 0 Stearin | 1.443 ga | ~ | |||
20:0 Chiarachinic | 0.022 ga | ~ | |||
22: 0 | 0.004 ga | ~ | |||
24:0 Lignoceric | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.398 ga | Mphindi 16.8 г | 26.2% | 10.3% | |
14:1 Miristoleic | 0.082 ga | ~ | |||
16: 1 Palmitoleic | 0.377 ga | ~ | |||
16:1 mz | 0.342 ga | ~ | |||
16: 1 kusinthana | 0.035 ga | ~ | |||
17:1 Heptadecene | 0.036 ga | ~ | |||
18:1 Olein (omega-9) | 3.862 ga | ~ | |||
18:1 mz | 3.476 ga | ~ | |||
18: 1 kusinthana | 0.386 ga | ~ | |||
20: 1 Chidole (9) | 0.032 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.01 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.181 ga | kuchokera 11.2 mpaka 20.6 | 10.5% | 4.1% | |
18: 2 Linoleic | 1.009 ga | ~ | |||
18: 2 ma isomer osakanikirana | 0.046 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.963 ga | ~ | |||
18: 3 Wachisoni | 0.122 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.122 ga | ~ | |||
18:4 Styoride Omega-3 | 0.03 ga | ~ | |||
20:4 Arachidonic | 0.02 ga | ~ | |||
20:4 Omega-6 | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 0.152 ga | kuchokera 0.9 mpaka 3.7 | 16.9% | 6.7% | |
Omega-6 mafuta acids | 0.983 ga | kuchokera 4.7 mpaka 16.8 | 20.9% | 8.2% |
Mphamvu ndi 254 kcal.
- sangweji = 154 g (391.2 kCal)
Chakudya chofulumira, cheeseburger, chokhala ndi cutlet wamba ndi ndiwo zamasamba, zokongoletsedwa mavitamini ndi mchere monga: vitamini B1 - 24,1%, vitamini B6 - 47,8%, vitamini B9 - 15,5%, vitamini B12 - 43,3%, vitamini PP - 15,4%, phosphorous - 16,8%, chitsulo - 15,4%, manganese - 12,1%, selenium - 39,8%, zinki - 18,2%
- 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 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.
- 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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