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 181 | Tsamba 1684 | 10.7% | 5.9% | 930 ga |
Mapuloteni | 25.48 ga | 76 ga | 33.5% | 18.5% | 298 ga |
mafuta | 8.48 ga | 56 ga | 15.1% | 8.3% | 660 ga |
Zakudya | 0.7 ga | 219 ga | 0.3% | 0.2% | 31286 ga |
Water | 62.57 ga | 2273 ga | 2.8% | 1.5% | 3633 ga |
ash | 3.08 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 0.1% | 90000 ga |
Retinol | 0.001 mg | ~ | |||
Vitamini B1, thiamine | 0.547 mg | 1.5 mg | 36.5% | 20.2% | 274 ga |
Vitamini B2, riboflavin | 0.296 mg | 1.8 mg | 16.4% | 9.1% | 608 ga |
Vitamini B4, choline | 102.4 mg | 500 mg | 20.5% | 11.3% | 488 ga |
Vitamini B5, pantothenic | 0.726 mg | 5 mg | 14.5% | 8% | 689 ga |
Vitamini B6, pyridoxine | 0.509 mg | 2 mg | 25.5% | 14.1% | 393 ga |
Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.3% | 20000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.63 | Makilogalamu 3 | 21% | 11.6% | 476 ga |
Vitamini D, calciferol | Makilogalamu 1 | Makilogalamu 10 | 10% | 5.5% | 1000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.1% | 5000 ga |
Popanga madzi a gamma Tocopherol | 0.04 mg | ~ | |||
Vitamini PP, NO | 7.333 mg | 20 mg | 36.7% | 20.3% | 273 ga |
betaine | 6.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 405 mg | 2500 mg | 16.2% | 9% | 617 ga |
Calcium, CA | 14 mg | 1000 mg | 1.4% | 0.8% | 7143 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 3.5% | 1600 ga |
Sodium, Na | 852 mg | 1300 mg | 65.5% | 36.2% | 153 ga |
Sulufule, S | 254.8 mg | 1000 mg | 25.5% | 14.1% | 392 ga |
Phosphorus, P. | 285 mg | 800 mg | 35.6% | 19.7% | 281 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.34 mg | 18 mg | 7.4% | 4.1% | 1343 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.6% | 9091 ga |
Mkuwa, Cu | Makilogalamu 417 | Makilogalamu 1000 | 41.7% | 23% | 240 ga |
Selenium, Ngati | Makilogalamu 24.4 | Makilogalamu 55 | 44.4% | 24.5% | 225 ga |
Nthaka, Zn | 2.87 mg | 12 mg | 23.9% | 13.2% | 418 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.7 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.13 ga | ~ | |||
sucrose | 0.57 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.627 ga | ~ | |||
valine | 1.287 ga | ~ | |||
Mbiri * | 1.11 ga | ~ | |||
Isoleucine | 1.146 ga | ~ | |||
nyalugwe | 2.034 ga | ~ | |||
lysine | 2.142 ga | ~ | |||
methionine | 0.606 ga | ~ | |||
threonine | 1.135 ga | ~ | |||
tryptophan | 0.237 ga | ~ | |||
chithuvj | 1.017 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.503 ga | ~ | |||
Aspartic asidi | 2.221 ga | ~ | |||
Hydroxyprolines | 0.165 ga | ~ | |||
glycine | 1.35 ga | ~ | |||
Asidi a Glutamic | 3.638 ga | ~ | |||
Mapuloteni | 1.099 ga | ~ | |||
serine | 0.996 ga | ~ | |||
tyrosin | 0.822 ga | ~ | |||
Cysteine | 0.286 ga | ~ | |||
sterols | |||||
Cholesterol | 73 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.06 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.038 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.75 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.057 ga | ~ | |||
16: 0 Palmitic | 0.998 ga | ~ | |||
17-0 margarine | 0.013 ga | ~ | |||
18: 0 Stearin | 0.493 ga | ~ | |||
20:0 Chiarachinic | 0.008 ga | ~ | |||
22: 0 | 0.003 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.838 ga | Mphindi 16.8 г | 22.8% | 12.6% | |
16: 1 Palmitoleic | 0.199 ga | ~ | |||
18:1 Olein (omega-9) | 1.949 ga | ~ | |||
18:1 mz | 3.204 ga | ~ | |||
18: 1 kusinthana | 0.035 ga | ~ | |||
20: 1 Chidole (9) | 0.053 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.043 ga | kuchokera 11.2 mpaka 20.6 | 9.3% | 5.1% | |
18: 2 Linoleic | 0.493 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.883 ga | ~ | |||
18:2, sintha | 0.023 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.013 ga | ~ | |||
18: 3 Wachisoni | 0.023 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.047 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.035 ga | ~ | |||
20:3 Eicosatriene | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.08 ga | ~ | |||
Omega-3 mafuta acids | 0.047 ga | kuchokera 0.9 mpaka 3.7 | 5.2% | 2.9% | |
Omega-6 mafuta acids | 1 ga | kuchokera 4.7 mpaka 16.8 | 21.3% | 11.8% |
Mphamvu ndi 181 kcal.
- kagawo = 366 g (662.5 kCal)
- kutumikira (3 oz) = 85 g (153.9 kCal)
Ham, wodulidwa pa fupa, wokazinga mu poto mavitamini ndi michere yambiri monga: vitamini B1 - 36,5%, vitamini B2 - 16,4%, choline - 20,5%, vitamini B5 - 14,5%, vitamini B6 - 25,5%, vitamini B12 - 21%, vitamini PP - 36,7%, potaziyamu - 16,2%, phosphorus - 35,6%, mkuwa - 41,7%, selenium - 44,4%, zinc - 23,9%
- 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.
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- 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 181 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ubwino Hamu, sliced pa fupa, yokazinga mu poto, zopatsa mphamvu, zakudya, zothandiza katundu Ham, sliced pa fupa, yokazinga mu poto