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 185 | Tsamba 1684 | 11% | 5.9% | 910 ga |
Mapuloteni | 13.87 ga | 76 ga | 18.3% | 9.9% | 548 ga |
mafuta | 13.27 ga | 56 ga | 23.7% | 12.8% | 422 ga |
Zakudya | 1.35 ga | 219 ga | 0.6% | 0.3% | 16222 ga |
Water | 70.43 ga | 2273 ga | 3.1% | 1.7% | 3227 ga |
ash | 1.08 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 187 | Makilogalamu 900 | 20.8% | 11.2% | 481 ga |
Retinol | 0.185 mg | ~ | |||
beta carotenes | 0.013 mg | 5 mg | 0.3% | 0.2% | 38462 ga |
beta Cryptoxanthin | Makilogalamu 12 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 442 | ~ | |||
Vitamini B1, thiamine | 0.147 mg | 1.5 mg | 9.8% | 5.3% | 1020 ga |
Vitamini B2, riboflavin | 0.382 mg | 1.8 mg | 21.2% | 11.5% | 471 ga |
Vitamini B4, choline | 263.4 mg | 500 mg | 52.7% | 28.5% | 190 ga |
Vitamini B5, pantothenic | 1.759 mg | 5 mg | 35.2% | 19% | 284 ga |
Vitamini B6, pyridoxine | 0.236 mg | 2 mg | 11.8% | 6.4% | 847 ga |
Vitamini B9, folate | Makilogalamu 76 | Makilogalamu 400 | 19% | 10.3% | 526 ga |
Vitamini B12, cobalamin | Makilogalamu 5.1 | Makilogalamu 3 | 170% | 91.9% | 59 ga |
Vitamini D, calciferol | Makilogalamu 1.7 | Makilogalamu 10 | 17% | 9.2% | 588 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.7 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 4.6% | 1163 ga |
Vitamini K, phylloquinone | Makilogalamu 0.4 | Makilogalamu 120 | 0.3% | 0.2% | 30000 ga |
Vitamini PP, NO | 0.189 mg | 20 mg | 0.9% | 0.5% | 10582 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 210 mg | 2500 mg | 8.4% | 4.5% | 1190 ga |
Calcium, CA | 60 mg | 1000 mg | 6% | 3.2% | 1667 ga |
Mankhwala a magnesium, mg | 16 mg | 400 mg | 4% | 2.2% | 2500 ga |
Sodium, Na | 138 mg | 1300 mg | 10.6% | 5.7% | 942 ga |
Sulufule, S | 138.7 mg | 1000 mg | 13.9% | 7.5% | 721 ga |
Phosphorus, P. | 208 mg | 800 mg | 26% | 14.1% | 385 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.64 mg | 18 mg | 20.2% | 10.9% | 495 ga |
Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1% | 5263 ga |
Mkuwa, Cu | Makilogalamu 62 | Makilogalamu 1000 | 6.2% | 3.4% | 1613 ga |
Selenium, Ngati | Makilogalamu 36.9 | Makilogalamu 55 | 67.1% | 36.3% | 149 ga |
Nthaka, Zn | 1.33 mg | 12 mg | 11.1% | 6% | 902 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.94 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.828 ga | ~ | |||
valine | 0.958 ga | ~ | |||
Mbiri * | 0.346 ga | ~ | |||
Isoleucine | 0.647 ga | ~ | |||
nyalugwe | 1.188 ga | ~ | |||
lysine | 1.03 ga | ~ | |||
methionine | 0.624 ga | ~ | |||
threonine | 0.797 ga | ~ | |||
tryptophan | 0.282 ga | ~ | |||
chithuvj | 0.91 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.683 ga | ~ | |||
Aspartic asidi | 0.841 ga | ~ | |||
glycine | 0.457 ga | ~ | |||
Asidi a Glutamic | 1.937 ga | ~ | |||
Mapuloteni | 0.52 ga | ~ | |||
serine | 1.043 ga | ~ | |||
tyrosin | 0.664 ga | ~ | |||
Cysteine | 0.309 ga | ~ | |||
sterols | |||||
Cholesterol | 852 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.595 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.05 ga | ~ | |||
16: 0 Palmitic | 2.849 ga | ~ | |||
18: 0 Stearin | 0.696 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.747 ga | Mphindi 16.8 г | 34.2% | 18.5% | |
16: 1 Palmitoleic | 0.394 ga | ~ | |||
18:1 Olein (omega-9) | 5.353 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.672 ga | kuchokera 11.2 mpaka 20.6 | 14.9% | 8.1% | |
18: 2 Linoleic | 0.68 ga | ~ | |||
18: 3 Wachisoni | 0.554 ga | ~ | |||
20:4 Arachidonic | 0.279 ga | ~ | |||
Omega-3 mafuta acids | 0.554 ga | kuchokera 0.9 mpaka 3.7 | 61.6% | 33.3% | |
Omega-6 mafuta acids | 0.959 ga | kuchokera 4.7 mpaka 16.8 | 20.4% | 11% |
Mphamvu ndi 185 kcal.
- dzira = 144 gr (266.4 kcal)
Dzira la tsekwe mavitamini ndi michere yambiri monga: vitamini A - 20,8%, vitamini B2 - 21,2%, choline - 52,7%, vitamini B5 - 35,2%, vitamini B6 - 11,8%, vitamini B9 - 19%, vitamini B12 - 170%, vitamini D - 17%, phosphorus - 26%, chitsulo - 20,2%, selenium - 67,1%, zinc - 11,1%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka 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.
- 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.
Tags: kalori okhutira 185 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Goose dzira, zopatsa mphamvu, zakudya, zothandiza katundu Goose dzira