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 244 | Tsamba 1684 | 14.5% | 5.9% | 690 ga |
Mapuloteni | 15.17 ga | 76 ga | 20% | 8.2% | 501 ga |
mafuta | 10.3 ga | 56 ga | 18.4% | 7.5% | 544 ga |
Zakudya | 20.91 ga | 219 ga | 9.5% | 3.9% | 1047 ga |
CHIKWANGWANI chamagulu | 1.3 ga | 20 ga | 6.5% | 2.7% | 1538 ga |
Water | 49.91 ga | 2273 ga | 2.2% | 0.9% | 4554 ga |
ash | 2.41 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 19 | ~ | |||
Vitamini B1, thiamine | 0.217 mg | 1.5 mg | 14.5% | 5.9% | 691 ga |
Vitamini B2, riboflavin | 0.287 mg | 1.8 mg | 15.9% | 6.5% | 627 ga |
Vitamini B4, choline | 40.1 mg | 500 mg | 8% | 3.3% | 1247 ga |
Vitamini B6, pyridoxine | 0.215 mg | 2 mg | 10.8% | 4.4% | 930 ga |
Vitamini B9, folate | Makilogalamu 60 | Makilogalamu 400 | 15% | 6.1% | 667 ga |
Vitamini B12, cobalamin | Makilogalamu 0.96 | Makilogalamu 3 | 32% | 13.1% | 313 ga |
Vitamini E, alpha tocopherol, TE | 0.43 mg | 15 mg | 2.9% | 1.2% | 3488 ga |
Vitamini K, phylloquinone | Makilogalamu 2.8 | Makilogalamu 120 | 2.3% | 0.9% | 4286 ga |
Vitamini PP, NO | 4.343 mg | 20 mg | 21.7% | 8.9% | 461 ga |
betaine | 21.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 224 mg | 2500 mg | 9% | 3.7% | 1116 ga |
Calcium, CA | 55 mg | 1000 mg | 5.5% | 2.3% | 1818 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 2.4% | 1739 ga |
Sodium, Na | 653 mg | 1300 mg | 50.2% | 20.6% | 199 ga |
Sulufule, S | 151.7 mg | 1000 mg | 15.2% | 6.2% | 659 ga |
Phosphorus, P. | 200 mg | 800 mg | 25% | 10.2% | 400 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.64 mg | 18 mg | 14.7% | 6% | 682 ga |
Manganese, Mn | 0.234 mg | 2 mg | 11.7% | 4.8% | 855 ga |
Mkuwa, Cu | Makilogalamu 109 | Makilogalamu 1000 | 10.9% | 4.5% | 917 ga |
Selenium, Ngati | Makilogalamu 18.2 | Makilogalamu 55 | 33.1% | 13.6% | 302 ga |
Nthaka, Zn | 2.27 mg | 12 mg | 18.9% | 7.7% | 529 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 17.65 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.84 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.34 ga | ~ | |||
Maltose | 1 ga | ~ | |||
fructose | 1.5 ga | ~ | |||
sterols | |||||
Cholesterol | 30 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.389 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.346 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.399 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.2 ga | ~ | |||
15:0 Pentadecanoic | 0.032 ga | ~ | |||
16: 0 Palmitic | 1.951 ga | ~ | |||
17-0 margarine | 0.079 ga | ~ | |||
18: 0 Stearin | 1.108 ga | ~ | |||
20:0 Chiarachinic | 0.015 ga | ~ | |||
22: 0 | 0.009 ga | ~ | |||
24:0 Lignoceric | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.987 ga | Mphindi 16.8 г | 23.7% | 9.7% | |
14:1 Miristoleic | 0.062 ga | ~ | |||
16: 1 Palmitoleic | 0.279 ga | ~ | |||
16:1 mz | 0.258 ga | ~ | |||
16: 1 kusinthana | 0.02 ga | ~ | |||
17:1 Heptadecene | 0.052 ga | ~ | |||
18:1 Olein (omega-9) | 3.561 ga | ~ | |||
18:1 mz | 3.235 ga | ~ | |||
18: 1 kusinthana | 0.326 ga | ~ | |||
20: 1 Chidole (9) | 0.034 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.762 ga | kuchokera 11.2 mpaka 20.6 | 15.7% | 6.4% | |
18: 2 Linoleic | 1.552 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.043 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.465 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.044 ga | ~ | |||
18: 3 Wachisoni | 0.159 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.152 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.007 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.01 ga | ~ | |||
20:3 Omega-6 | 0.01 ga | ~ | |||
20:4 Arachidonic | 0.022 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.005 ga | ~ | |||
Omega-3 mafuta acids | 0.165 ga | kuchokera 0.9 mpaka 3.7 | 18.3% | 7.5% | |
22:4 Docosatetraene, Omega-6 | 0.004 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.008 ga | ~ | |||
Omega-6 mafuta acids | 1.51 ga | kuchokera 4.7 mpaka 16.8 | 32.1% | 13.2% |
Mphamvu ndi 244 kcal.
- sangweji = 139 g (339.2 kCal)
Chakudya chofulumira, sangweji ya ng'ombe yowotcha, yosakoma mavitamini ndi mchere monga: vitamini B1 - 14,5%, vitamini B2 - 15,9%, vitamini B9 - 15%, vitamini B12 - 32%, vitamini PP - 21,7%, phosphorous - 25%, chitsulo - 14,7%, manganese - 11,7%, selenium - 33,1%, zinki - 18,9%
- 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.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- 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: calorie zili 244 kcal, mankhwala, zakudya, mavitamini, mchere, chifukwa Chakudya Chakudya, soseji yowotcha ya ng'ombe, zosakometsedwa, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu, Zakudya zofulumira, sangweji ya ng'ombe yowotcha, yosasangalatsa.