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 134 | Tsamba 1684 | 8% | 6% | 1257 ga |
Mapuloteni | 14.59 ga | 76 ga | 19.2% | 14.3% | 521 ga |
mafuta | 7.65 ga | 56 ga | 13.7% | 10.2% | 732 ga |
Zakudya | 1.79 ga | 219 ga | 0.8% | 0.6% | 12235 ga |
Water | 72.98 ga | 2273 ga | 3.2% | 2.4% | 3115 ga |
ash | 2.99 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.043 mg | 1.5 mg | 2.9% | 2.2% | 3488 ga |
Vitamini B2, riboflavin | 0.062 mg | 1.8 mg | 3.4% | 2.5% | 2903 ga |
Vitamini B5, pantothenic | 0.565 mg | 5 mg | 11.3% | 8.4% | 885 ga |
Vitamini B6, pyridoxine | 0.298 mg | 2 mg | 14.9% | 11.1% | 671 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.6% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 0.24 | Makilogalamu 3 | 8% | 6% | 1250 ga |
Vitamini E, alpha tocopherol, TE | 0.07 mg | 15 mg | 0.5% | 0.4% | 21429 ga |
Popanga madzi a gamma Tocopherol | 0.02 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.5 | Makilogalamu 120 | 0.4% | 0.3% | 24000 ga |
Vitamini PP, NO | 6.536 mg | 20 mg | 32.7% | 24.4% | 306 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 324 mg | 2500 mg | 13% | 9.7% | 772 ga |
Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.4% | 16667 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 3.2% | 2353 ga |
Sodium, Na | 883 mg | 1300 mg | 67.9% | 50.7% | 147 ga |
Sulufule, S | 145.9 mg | 1000 mg | 14.6% | 10.9% | 685 ga |
Phosphorus, P. | 121 mg | 800 mg | 15.1% | 11.3% | 661 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.32 mg | 18 mg | 1.8% | 1.3% | 5625 ga |
Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.7% | 11765 ga |
Mkuwa, Cu | Makilogalamu 69 | Makilogalamu 1000 | 6.9% | 5.1% | 1449 ga |
Selenium, Ngati | Makilogalamu 11.7 | Makilogalamu 55 | 21.3% | 15.9% | 470 ga |
Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 4% | 1846 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.43 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.928 ga | ~ | |||
valine | 0.702 ga | ~ | |||
Mbiri * | 0.419 ga | ~ | |||
Isoleucine | 0.711 ga | ~ | |||
nyalugwe | 1.048 ga | ~ | |||
lysine | 1.167 ga | ~ | |||
methionine | 0.382 ga | ~ | |||
threonine | 0.597 ga | ~ | |||
tryptophan | 0.16 ga | ~ | |||
chithuvj | 0.562 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.873 ga | ~ | |||
Aspartic asidi | 1.301 ga | ~ | |||
glycine | 1.034 ga | ~ | |||
Asidi a Glutamic | 2.112 ga | ~ | |||
Mapuloteni | 0.75 ga | ~ | |||
serine | 0.52 ga | ~ | |||
tyrosin | 0.461 ga | ~ | |||
Cysteine | 0.198 ga | ~ | |||
sterols | |||||
Cholesterol | 39 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.48 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.008 ga | ~ | |||
14: 0 Zachinsinsi | 0.074 ga | ~ | |||
16: 0 Palmitic | 1.874 ga | ~ | |||
18: 0 Stearin | 0.46 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.816 ga | Mphindi 16.8 г | 16.8% | 12.5% | |
16: 1 Palmitoleic | 0.397 ga | ~ | |||
18:1 Olein (omega-9) | 2.333 ga | ~ | |||
20: 1 Chidole (9) | 0.085 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.456 ga | kuchokera 11.2 mpaka 20.6 | 13% | 9.7% | |
18: 2 Linoleic | 1.325 ga | ~ | |||
18: 3 Wachisoni | 0.057 ga | ~ | |||
20:4 Arachidonic | 0.038 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.014 ga | ~ | |||
Omega-3 mafuta acids | 0.093 ga | kuchokera 0.9 mpaka 3.7 | 10.3% | 7.7% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.015 ga | ~ | |||
Omega-6 mafuta acids | 1.363 ga | kuchokera 4.7 mpaka 16.8 | 29% | 21.6% |
Mphamvu ndi 134 kcal.
- kutumikira 2 oz = 56 g (75 kCal)
Mpukutu wophika nkhuku wophika uvuni mavitamini ndi michere yambiri monga: vitamini B5 - 11,3%, vitamini B6 - 14,9%, vitamini PP - 32,7%, potaziyamu - 13%, phosphorus - 15,1%, selenium - 21,3%
- 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 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.
- 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 134 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, ndizothandiza bwanji Kuyika mawere a nkhuku ophikidwa mu uvuni, zopatsa mphamvu, zopatsa thanzi, zothandiza Katundu wa mawere a nkhuku ophikidwa mu uvuni