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 111 | Tsamba 1684 | 6.6% | 5.9% | 1517 ga |
Mapuloteni | 23.48 ga | 76 ga | 30.9% | 27.8% | 324 ga |
mafuta | 1.18 ga | 56 ga | 2.1% | 1.9% | 4746 ga |
Water | 73.65 ga | 2273 ga | 3.2% | 2.9% | 3086 ga |
ash | 1.7 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 17 | Makilogalamu 900 | 1.9% | 1.7% | 5294 ga |
Retinol | 0.017 mg | ~ | |||
Vitamini B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 3.2% | 2778 ga |
Vitamini B2, riboflavin | 0.223 mg | 1.8 mg | 12.4% | 11.2% | 807 ga |
Vitamini B4, choline | 91.6 mg | 500 mg | 18.3% | 16.5% | 546 ga |
Vitamini B5, pantothenic | 0.432 mg | 5 mg | 8.6% | 7.7% | 1157 ga |
Vitamini B6, pyridoxine | 0.329 mg | 2 mg | 16.5% | 14.9% | 608 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.7% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 3.66 | Makilogalamu 3 | 122% | 109.9% | 82 ga |
Vitamini D, calciferol | Makilogalamu 1.3 | Makilogalamu 10 | 13% | 11.7% | 769 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.3 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9% | 1.7% | 5357 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 3.949 mg | 20 mg | 19.7% | 17.7% | 506 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 430 mg | 2500 mg | 17.2% | 15.5% | 581 ga |
Calcium, CA | 72 mg | 1000 mg | 7.2% | 6.5% | 1389 ga |
Mankhwala a magnesium, mg | 81 mg | 400 mg | 20.3% | 18.3% | 494 ga |
Sodium, Na | 419 mg | 1300 mg | 32.2% | 29% | 310 ga |
Sulufule, S | 234.8 mg | 1000 mg | 23.5% | 21.2% | 426 ga |
Phosphorus, P. | 267 mg | 800 mg | 33.4% | 30.1% | 300 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.56 mg | 18 mg | 3.1% | 2.8% | 3214 ga |
Manganese, Mn | 0.018 mg | 2 mg | 0.9% | 0.8% | 11111 ga |
Mkuwa, Cu | Makilogalamu 60 | Makilogalamu 1000 | 6% | 5.4% | 1667 ga |
Selenium, Ngati | Makilogalamu 44.1 | Makilogalamu 55 | 80.2% | 72.3% | 125 ga |
Nthaka, Zn | 0.57 mg | 12 mg | 4.8% | 4.3% | 2105 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.406 ga | ~ | |||
valine | 1.21 ga | ~ | |||
Mbiri * | 0.691 ga | ~ | |||
Isoleucine | 1.082 ga | ~ | |||
nyalugwe | 1.908 ga | ~ | |||
lysine | 2.157 ga | ~ | |||
methionine | 0.696 ga | ~ | |||
threonine | 1.029 ga | ~ | |||
tryptophan | 0.263 ga | ~ | |||
chithuvj | 0.917 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.42 ga | ~ | |||
Aspartic asidi | 2.405 ga | ~ | |||
glycine | 1.127 ga | ~ | |||
Asidi a Glutamic | 3.506 ga | ~ | |||
Mapuloteni | 0.831 ga | ~ | |||
serine | 0.958 ga | ~ | |||
tyrosin | 0.792 ga | ~ | |||
Cysteine | 0.251 ga | ~ | |||
sterols | |||||
Cholesterol | 86 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.159 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.006 ga | ~ | |||
16: 0 Palmitic | 0.101 ga | ~ | |||
18: 0 Stearin | 0.052 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.134 ga | Mphindi 16.8 г | 0.8% | 0.7% | |
16: 1 Palmitoleic | 0.014 ga | ~ | |||
18:1 Olein (omega-9) | 0.081 ga | ~ | |||
20: 1 Chidole (9) | 0.027 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.012 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.583 ga | kuchokera 11.2 mpaka 20.6 | 5.2% | 4.7% | |
18: 2 Linoleic | 0.011 ga | ~ | |||
18:4 Styoride Omega-3 | 0.006 ga | ~ | |||
20:4 Arachidonic | 0.031 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.086 ga | ~ | |||
Omega-3 mafuta acids | 0.542 ga | kuchokera 0.9 mpaka 3.7 | 60.2% | 54.2% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.027 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.423 ga | ~ | |||
Omega-6 mafuta acids | 0.042 ga | kuchokera 4.7 mpaka 16.8 | 0.9% | 0.8% |
Mphamvu ndi 111 kcal.
- 3 oz = 85 g (94.4 kCal)
- chingwe = 60 g (66.6 kCal)
Pollock yophika ndi kutentha mavitamini ndi mchere wambiri monga: vitamini B2 - 12,4%, choline - 18,3%, vitamini B6 - 16,5%, vitamini B12 - 122%, vitamini D - 13%, vitamini PP - 19,7% potaziyamu - 17,2%, magnesium - 20,3%, phosphorous - 33,4%, selenium - 80,2%
- 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 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 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.
- 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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 111 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, mmene pollock yophikidwa kutentha zothandiza, zopatsa mphamvu, zakudya, zothandiza katundu pollock yophika kutentha