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 176 | Tsamba 1684 | 10.5% | 6% | 957 ga |
Mapuloteni | 22.27 ga | 76 ga | 29.3% | 16.6% | 341 ga |
mafuta | 9.38 ga | 56 ga | 16.8% | 9.5% | 597 ga |
Zakudya | 0.52 ga | 219 ga | 0.2% | 0.1% | 42115 ga |
Water | 65.19 ga | 2273 ga | 2.9% | 1.6% | 3487 ga |
ash | 2.65 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.482 mg | 1.5 mg | 32.1% | 18.2% | 311 ga |
Vitamini B2, riboflavin | 0.199 mg | 1.8 mg | 11.1% | 6.3% | 905 ga |
Vitamini B4, choline | 84 mg | 500 mg | 16.8% | 9.5% | 595 ga |
Vitamini B5, pantothenic | 0.595 mg | 5 mg | 11.9% | 6.8% | 840 ga |
Vitamini B6, pyridoxine | 0.472 mg | 2 mg | 23.6% | 13.4% | 424 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.53 | Makilogalamu 3 | 17.7% | 10.1% | 566 ga |
Vitamini E, alpha tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 1.2% | 4688 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini PP, NO | 6.417 mg | 20 mg | 32.1% | 18.2% | 312 ga |
betaine | 5.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 358 mg | 2500 mg | 14.3% | 8.1% | 698 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.4% | 14286 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 3.1% | 1818 ga |
Sodium, Na | 722 mg | 1300 mg | 55.5% | 31.5% | 180 ga |
Sulufule, S | 222.7 mg | 1000 mg | 22.3% | 12.7% | 449 ga |
Phosphorus, P. | 251 mg | 800 mg | 31.4% | 17.8% | 319 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.01 mg | 18 mg | 5.6% | 3.2% | 1782 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.6% | 9091 ga |
Mkuwa, Cu | Makilogalamu 769 | Makilogalamu 1000 | 76.9% | 43.7% | 130 ga |
Selenium, Ngati | Makilogalamu 20.6 | Makilogalamu 55 | 37.5% | 21.3% | 267 ga |
Nthaka, Zn | 2.42 mg | 12 mg | 20.2% | 11.5% | 496 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.06 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.06 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.422 ga | ~ | |||
valine | 1.124 ga | ~ | |||
Mbiri * | 0.97 ga | ~ | |||
Isoleucine | 1.001 ga | ~ | |||
nyalugwe | 1.776 ga | ~ | |||
lysine | 1.869 ga | ~ | |||
methionine | 0.529 ga | ~ | |||
threonine | 0.991 ga | ~ | |||
tryptophan | 0.207 ga | ~ | |||
chithuvj | 0.888 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.315 ga | ~ | |||
Aspartic asidi | 1.941 ga | ~ | |||
Hydroxyprolines | 0.158 ga | ~ | |||
glycine | 1.187 ga | ~ | |||
Asidi a Glutamic | 3.177 ga | ~ | |||
Mapuloteni | 0.962 ga | ~ | |||
serine | 0.87 ga | ~ | |||
tyrosin | 0.717 ga | ~ | |||
Cysteine | 0.25 ga | ~ | |||
sterols | |||||
Cholesterol | 62 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.07 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.008 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.107 ga | ~ | |||
16: 0 Palmitic | 1.893 ga | ~ | |||
17-0 margarine | 0.027 ga | ~ | |||
18: 0 Stearin | 0.959 ga | ~ | |||
20:0 Chiarachinic | 0.014 ga | ~ | |||
22: 0 | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.966 ga | Mphindi 16.8 г | 23.6% | 13.4% | |
16: 1 Palmitoleic | 0.205 ga | ~ | |||
18:1 Olein (omega-9) | 3.701 ga | ~ | |||
20: 1 Chidole (9) | 0.061 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.356 ga | kuchokera 11.2 mpaka 20.6 | 12.1% | 6.9% | |
18: 2 Linoleic | 1.169 ga | ~ | |||
18: 3 Wachisoni | 0.059 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.046 ga | ~ | |||
20:3 Eicosatriene | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.08 ga | ~ | |||
Omega-3 mafuta acids | 0.059 ga | kuchokera 0.9 mpaka 3.7 | 6.6% | 3.8% | |
Omega-6 mafuta acids | 1.297 ga | kuchokera 4.7 mpaka 16.8 | 27.6% | 15.7% |
Mphamvu ndi 176 kcal.
- lb rump = 453.6 g (798.3 kCal)
- oz rump = 28.35 g (49.9 kCal)
Ham, pamwamba pa ham pa fupa mavitamini ndi michere yambiri monga: vitamini B1 - 32,1%, vitamini B2 - 11,1%, choline - 16,8%, vitamini B5 - 11,9%, vitamini B6 - 23,6%, vitamini B12 - 17,7%, vitamini PP - 32,1%, potaziyamu - 14,3%, phosphorus - 31,4%, mkuwa - 76,9%, selenium - 37,5%, zinc - 20,2%
- 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 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 176 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Ham, kumtunda kwa nyama pa fupa, zopatsa mphamvu, zakudya, zothandiza katundu Ham, kumtunda kwa nyama pa fupa