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 282 | Tsamba 1684 | 16.7% | 5.9% | 597 ga |
Mapuloteni | 16.24 ga | 76 ga | 21.4% | 7.6% | 468 ga |
mafuta | 16.18 ga | 56 ga | 28.9% | 10.2% | 346 ga |
Zakudya | 17.07 ga | 219 ga | 7.8% | 2.8% | 1283 ga |
CHIKWANGWANI chamagulu | 0.9 ga | 20 ga | 4.5% | 1.6% | 2222 ga |
Water | 47.16 ga | 2273 ga | 2.1% | 0.7% | 4820 ga |
ash | 2.44 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 44 | Makilogalamu 900 | 4.9% | 1.7% | 2045 ga |
Retinol | 0.04 mg | ~ | |||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.051 mg | 5 mg | 1% | 0.4% | 9804 ga |
beta Cryptoxanthin | Makilogalamu 3 | ~ | |||
Lopopeni | Makilogalamu 980 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 17 | ~ | |||
Vitamini B1, thiamine | 0.231 mg | 1.5 mg | 15.4% | 5.5% | 649 ga |
Vitamini B2, riboflavin | 0.204 mg | 1.8 mg | 11.3% | 4% | 882 ga |
Vitamini B4, choline | 43.7 mg | 500 mg | 8.7% | 3.1% | 1144 ga |
Vitamini B6, pyridoxine | 0.214 mg | 2 mg | 10.7% | 3.8% | 935 ga |
Vitamini B9, folate | Makilogalamu 61 | Makilogalamu 400 | 15.3% | 5.4% | 656 ga |
Vitamini B12, cobalamin | Makilogalamu 1.28 | Makilogalamu 3 | 42.7% | 15.1% | 234 ga |
Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.1% | 3103 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.7% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 0.35 mg | 15 mg | 2.3% | 0.8% | 4286 ga |
Vitamini K, phylloquinone | Makilogalamu 4.7 | Makilogalamu 120 | 3.9% | 1.4% | 2553 ga |
Vitamini PP, NO | 3.462 mg | 20 mg | 17.3% | 6.1% | 578 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 226 mg | 2500 mg | 9% | 3.2% | 1106 ga |
Calcium, CA | 150 mg | 1000 mg | 15% | 5.3% | 667 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 1.9% | 1905 ga |
Sodium, Na | 617 mg | 1300 mg | 47.5% | 16.8% | 211 ga |
Sulufule, S | 162.4 mg | 1000 mg | 16.2% | 5.7% | 616 ga |
Phosphorus, P. | 165 mg | 800 mg | 20.6% | 7.3% | 485 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.35 mg | 18 mg | 13.1% | 4.6% | 766 ga |
Manganese, Mn | 0.198 mg | 2 mg | 9.9% | 3.5% | 1010 ga |
Mkuwa, Cu | Makilogalamu 81 | Makilogalamu 1000 | 8.1% | 2.9% | 1235 ga |
Selenium, Ngati | Makilogalamu 17.9 | Makilogalamu 55 | 32.5% | 11.5% | 307 ga |
Nthaka, Zn | 2.77 mg | 12 mg | 23.1% | 8.2% | 433 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4.16 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.38 ga | ~ | |||
lactose | 0.54 ga | ~ | |||
Maltose | 0.38 ga | ~ | |||
fructose | 1.86 ga | ~ | |||
sterols | |||||
Cholesterol | 50 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.721 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.62 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.96 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.082 ga | ~ | |||
6: 0 nayiloni | 0.07 ga | ~ | |||
8: 0 Wopanga | 0.049 ga | ~ | |||
10: 0 Kapuli | 0.121 ga | ~ | |||
12: 0 Zolemba | 0.138 ga | ~ | |||
14: 0 Zachinsinsi | 0.714 ga | ~ | |||
15:0 Pentadecanoic | 0.095 ga | ~ | |||
16: 0 Palmitic | 3.556 ga | ~ | |||
17-0 margarine | 0.153 ga | ~ | |||
18: 0 Stearin | 1.94 ga | ~ | |||
20:0 Chiarachinic | 0.023 ga | ~ | |||
22: 0 | 0.01 ga | ~ | |||
24:0 Lignoceric | 0.006 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.001 ga | Mphindi 16.8 г | 35.7% | 12.7% | |
14:1 Miristoleic | 0.129 ga | ~ | |||
16: 1 Palmitoleic | 0.41 ga | ~ | |||
16:1 mz | 0.36 ga | ~ | |||
16: 1 kusinthana | 0.051 ga | ~ | |||
17:1 Heptadecene | 0.096 ga | ~ | |||
18:1 Olein (omega-9) | 5.304 ga | ~ | |||
18:1 mz | 4.735 ga | ~ | |||
18: 1 kusinthana | 0.569 ga | ~ | |||
20: 1 Chidole (9) | 0.05 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.009 ga | ~ | |||
22:1 mz | 0.009 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.003 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.314 ga | kuchokera 11.2 mpaka 20.6 | 11.7% | 4.1% | |
18: 2 Linoleic | 1.115 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.101 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.931 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.083 ga | ~ | |||
18: 3 Wachisoni | 0.116 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.112 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.004 ga | ~ | |||
18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 ga | ~ | |||
20:3 Eicosatriene | 0.021 ga | ~ | |||
20:3 Omega-6 | 0.018 ga | ~ | |||
20:4 Arachidonic | 0.031 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.005 ga | ~ | |||
Omega-3 mafuta acids | 0.129 ga | kuchokera 0.9 mpaka 3.7 | 14.3% | 5.1% | |
22:4 Docosatetraene, Omega-6 | 0.007 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.011 ga | ~ | |||
Omega-6 mafuta acids | 0.996 ga | kuchokera 4.7 mpaka 16.8 | 21.2% | 7.5% |
Mphamvu ndi 282 kcal.
- chinthu = 173 g (487.9 kCal)
Chakudya chachangu, cheeseburger, iwiri, yokhala ndi cutlet yokhazikika, yokonzedwa mavitamini ndi michere yambiri monga: vitamini B1 - 15,4%, vitamini B2 - 11,3%, vitamini B9 - 15,3%, vitamini B12 - 42,7%, vitamini PP - 17,3%, calcium - 15%, phosphorus - 20,6%, chitsulo - 13,1%, selenium - 32,5%, zinc - 23,1%
- 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.
- vitamini B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- 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.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
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