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 283 | Tsamba 1684 | 16.8% | 5.9% | 595 ga |
Mapuloteni | 13.25 ga | 76 ga | 17.4% | 6.1% | 574 ga |
mafuta | 16.18 ga | 56 ga | 28.9% | 10.2% | 346 ga |
Zakudya | 21.26 ga | 219 ga | 9.7% | 3.4% | 1030 ga |
Water | 47.31 ga | 2273 ga | 2.1% | 0.7% | 4804 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.18 mg | 1.5 mg | 12% | 4.2% | 833 ga |
Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 2.5% | 1385 ga |
Vitamini B4, choline | 35.3 mg | 500 mg | 7.1% | 2.5% | 1416 ga |
Vitamini B5, pantothenic | 0.33 mg | 5 mg | 6.6% | 2.3% | 1515 ga |
Vitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 1.9% | 1818 ga |
Vitamini B9, folate | Makilogalamu 82 | Makilogalamu 400 | 20.5% | 7.2% | 488 ga |
Vitamini B12, cobalamin | Makilogalamu 0.21 | Makilogalamu 3 | 7% | 2.5% | 1429 ga |
Vitamini C, ascorbic | 4.9 mg | 90 mg | 5.4% | 1.9% | 1837 ga |
Vitamini PP, NO | 3.74 mg | 20 mg | 18.7% | 6.6% | 535 ga |
betaine | 28.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 194 mg | 2500 mg | 7.8% | 2.8% | 1289 ga |
Calcium, CA | 33 mg | 1000 mg | 3.3% | 1.2% | 3030 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 1.7% | 2105 ga |
Sodium, Na | 526 mg | 1300 mg | 40.5% | 14.3% | 247 ga |
Phosphorus, P. | 128 mg | 800 mg | 16% | 5.7% | 625 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.57 mg | 18 mg | 14.3% | 5.1% | 700 ga |
Manganese, Mn | 0.26 mg | 2 mg | 13% | 4.6% | 769 ga |
Mkuwa, Cu | Makilogalamu 127 | Makilogalamu 1000 | 12.7% | 4.5% | 787 ga |
Selenium, Ngati | Makilogalamu 22.2 | Makilogalamu 55 | 40.4% | 14.3% | 248 ga |
Nthaka, Zn | 1.03 mg | 12 mg | 8.6% | 3% | 1165 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.743 ga | ~ | |||
valine | 0.659 ga | ~ | |||
Mbiri * | 0.383 ga | ~ | |||
Isoleucine | 0.666 ga | ~ | |||
nyalugwe | 0.978 ga | ~ | |||
lysine | 0.958 ga | ~ | |||
methionine | 0.334 ga | ~ | |||
threonine | 0.523 ga | ~ | |||
tryptophan | 0.155 ga | ~ | |||
chithuvj | 0.554 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.67 ga | ~ | |||
Aspartic asidi | 1.077 ga | ~ | |||
glycine | 0.622 ga | ~ | |||
Asidi a Glutamic | 2.44 ga | ~ | |||
Mapuloteni | 0.732 ga | ~ | |||
serine | 0.504 ga | ~ | |||
tyrosin | 0.418 ga | ~ | |||
Cysteine | 0.183 ga | ~ | |||
sterols | |||||
Cholesterol | 33 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.685 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
12: 0 Zolemba | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.16 ga | ~ | |||
16: 0 Palmitic | 3.018 ga | ~ | |||
18: 0 Stearin | 1.408 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.72 ga | Mphindi 16.8 г | 34% | 12% | |
16: 1 Palmitoleic | 0.541 ga | ~ | |||
18:1 Olein (omega-9) | 5.128 ga | ~ | |||
Mafuta a Polyunsaturated acids | 4.606 ga | kuchokera 11.2 mpaka 20.6 | 41.1% | 14.5% | |
18: 2 Linoleic | 4 ga | ~ | |||
18: 3 Wachisoni | 0.527 ga | ~ | |||
20:4 Arachidonic | 0.079 ga | ~ | |||
Omega-3 mafuta acids | 0.527 ga | kuchokera 0.9 mpaka 3.7 | 58.6% | 20.7% | |
Omega-6 mafuta acids | 4.079 ga | kuchokera 4.7 mpaka 16.8 | 86.8% | 30.7% |
Mphamvu ndi 283 kcal.
- sangweji = 182 g (515.1 kCal)
Chakudya chofulumira, sangweji yokometsera nkhuku, osasangalatsa mavitamini ndi michere yambiri monga: vitamini B1 - 12%, vitamini B9 - 20,5%, vitamini PP - 18,7%, phosphorus - 16%, chitsulo - 14,3%, manganese - 13%, mkuwa - 12,7 , 40,4%, selenium - XNUMX%
- 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 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 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.
- 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.
Tags: kalori okhutira 283 kcal, mankhwala, chakudya chopatsa thanzi, mavitamini, michere, chifukwa chiyani Chakudya chofulumira, sangweji yophika nkhuku, osasangalatsa, zopatsa thanzi, zakudya, zothandiza Zakudya zachangu, sangweji yophika nkhuku, osasangalatsa