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 228 | Tsamba 1684 | 13.5% | 5.9% | 739 ga |
| Mapuloteni | 18.62 ga | 76 ga | 24.5% | 10.7% | 408 ga |
| mafuta | 13.82 ga | 56 ga | 24.7% | 10.8% | 405 ga |
| Zakudya | 6.39 ga | 219 ga | 2.9% | 1.3% | 3427 ga |
| Water | 60.09 ga | 2273 ga | 2.6% | 1.1% | 3783 ga |
| ash | 1.25 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 54 | Makilogalamu 900 | 6% | 2.6% | 1667 ga |
| Retinol | 0.054 mg | ~ | |||
| Vitamini B1, thiamine | 0.072 mg | 1.5 mg | 4.8% | 2.1% | 2083 ga |
| Vitamini B2, riboflavin | 0.097 mg | 1.8 mg | 5.4% | 2.4% | 1856 ga |
| Vitamini B5, pantothenic | 0.62 mg | 5 mg | 12.4% | 5.4% | 806 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 6.6% | 667 ga |
| Vitamini B9, folate | Makilogalamu 22 | Makilogalamu 400 | 5.5% | 2.4% | 1818 ga |
| Vitamini B12, cobalamin | Makilogalamu 1.21 | Makilogalamu 3 | 40.3% | 17.7% | 248 ga |
| Vitamini PP, NO | 2.783 mg | 20 mg | 13.9% | 6.1% | 719 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 155 mg | 2500 mg | 6.2% | 2.7% | 1613 ga |
| Calcium, CA | 50 mg | 1000 mg | 5% | 2.2% | 2000 ga |
| Mankhwala a magnesium, mg | 43 mg | 400 mg | 10.8% | 4.7% | 930 ga |
| Sodium, Na | 122 mg | 1300 mg | 9.4% | 4.1% | 1066 ga |
| Sulufule, S | 186.2 mg | 1000 mg | 18.6% | 8.2% | 537 ga |
| Phosphorus, P. | 194 mg | 800 mg | 24.3% | 10.7% | 412 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.11 mg | 18 mg | 6.2% | 2.7% | 1622 ga |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 1.1% | 4000 ga |
| Mkuwa, Cu | Makilogalamu 42 | Makilogalamu 1000 | 4.2% | 1.8% | 2381 ga |
| Selenium, Ngati | Makilogalamu 34 | Makilogalamu 55 | 61.8% | 27.1% | 162 ga |
| Nthaka, Zn | 0.48 mg | 12 mg | 4% | 1.8% | 2500 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.094 ga | ~ | |||
| valine | 0.965 ga | ~ | |||
| Mbiri * | 0.538 ga | ~ | |||
| Isoleucine | 0.867 ga | ~ | |||
| nyalugwe | 1.515 ga | ~ | |||
| lysine | 1.634 ga | ~ | |||
| methionine | 0.541 ga | ~ | |||
| threonine | 0.843 ga | ~ | |||
| tryptophan | 0.212 ga | ~ | |||
| chithuvj | 0.75 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.097 ga | ~ | |||
| Aspartic asidi | 1.85 ga | ~ | |||
| glycine | 0.872 ga | ~ | |||
| Asidi a Glutamic | 2.97 ga | ~ | |||
| Mapuloteni | 0.744 ga | ~ | |||
| serine | 0.789 ga | ~ | |||
| tyrosin | 0.633 ga | ~ | |||
| Cysteine | 0.212 ga | ~ | |||
| sterols | |||||
| Cholesterol | 59 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.205 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.102 ga | ~ | |||
| 16: 0 Palmitic | 2.008 ga | ~ | |||
| 18: 0 Stearin | 1.092 ga | ~ | |||
| Monounsaturated mafuta zidulo | 5.935 ga | Mphindi 16.8 г | 35.3% | 15.5% | |
| 16: 1 Palmitoleic | 0.223 ga | ~ | |||
| 18:1 Olein (omega-9) | 5.216 ga | ~ | |||
| 20: 1 Chidole (9) | 0.217 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.253 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 3.701 ga | kuchokera 11.2 mpaka 20.6 | 33% | 14.5% | |
| 18: 2 Linoleic | 2.6 ga | ~ | |||
| 18: 3 Wachisoni | 0.19 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.025 ga | ~ | |||
| 20:4 Arachidonic | 0.092 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.258 ga | ~ | |||
| Omega-3 mafuta acids | 0.993 ga | kuchokera 0.9 mpaka 3.7 | 100% | 43.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.089 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.431 ga | ~ | |||
| Omega-6 mafuta acids | 2.692 ga | kuchokera 4.7 mpaka 16.8 | 57.3% | 25.1% |
Mphamvu ndi 228 kcal.
- 3 oz = 85 g (193.8 kCal)
Shark, mitundu yonse, yophika, buledi mavitamini ndi michere yambiri monga: vitamini B5 - 12,4%, vitamini B6 - 15%, vitamini B12 - 40,3%, vitamini PP - 13,9%, phosphorus - 24,3%, selenium - 61,8 %
- 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.
- 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 228 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, phindu la Shark, mitundu yonse, yophika, yokazinga mu buledi, zopatsa mphamvu, michere, zothandiza Shark, mitundu yonse, yophika, yokazinga mu buledi