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 125 | Tsamba 1684 | 7.4% | 5.9% | 1347 ga |
Mapuloteni | 24.46 ga | 76 ga | 32.2% | 25.8% | 311 ga |
mafuta | 2.92 ga | 56 ga | 5.2% | 4.2% | 1918 ga |
Zakudya | 0.32 ga | 219 ga | 0.1% | 0.1% | 68438 ga |
Water | 69.56 ga | 2273 ga | 3.1% | 2.5% | 3268 ga |
ash | 2.74 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.519 mg | 1.5 mg | 34.6% | 27.7% | 289 ga |
Vitamini B2, riboflavin | 0.225 mg | 1.8 mg | 12.5% | 10% | 800 ga |
Vitamini B4, choline | 91.9 mg | 500 mg | 18.4% | 14.7% | 544 ga |
Vitamini B5, pantothenic | 0.632 mg | 5 mg | 12.6% | 10.1% | 791 ga |
Vitamini B6, pyridoxine | 0.514 mg | 2 mg | 25.7% | 20.6% | 389 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.56 | Makilogalamu 3 | 18.7% | 15% | 536 ga |
Vitamini E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 1.4% | 5769 ga |
Popanga madzi a gamma Tocopherol | 0.03 mg | ~ | |||
Vitamini PP, NO | 6.987 mg | 20 mg | 34.9% | 27.9% | 286 ga |
betaine | 6.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 385 mg | 2500 mg | 15.4% | 12.3% | 649 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.6% | 14286 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 4.8% | 1667 ga |
Sodium, Na | 737 mg | 1300 mg | 56.7% | 45.4% | 176 ga |
Sulufule, S | 244.6 mg | 1000 mg | 24.5% | 19.6% | 409 ga |
Phosphorus, P. | 267 mg | 800 mg | 33.4% | 26.7% | 300 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.08 mg | 18 mg | 6% | 4.8% | 1667 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.9% | 9091 ga |
Mkuwa, Cu | Makilogalamu 868 | Makilogalamu 1000 | 86.8% | 69.4% | 115 ga |
Selenium, Ngati | Makilogalamu 21.4 | Makilogalamu 55 | 38.9% | 31.1% | 257 ga |
Nthaka, Zn | 2.61 mg | 12 mg | 21.8% | 17.4% | 460 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.565 ga | ~ | |||
valine | 1.237 ga | ~ | |||
Mbiri * | 1.065 ga | ~ | |||
Isoleucine | 1.104 ga | ~ | |||
nyalugwe | 1.959 ga | ~ | |||
lysine | 2.066 ga | ~ | |||
methionine | 0.585 ga | ~ | |||
threonine | 1.094 ga | ~ | |||
tryptophan | 0.229 ga | ~ | |||
chithuvj | 0.978 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.44 ga | ~ | |||
Aspartic asidi | 2.133 ga | ~ | |||
Hydroxyprolines | 0.158 ga | ~ | |||
glycine | 1.277 ga | ~ | |||
Asidi a Glutamic | 3.5 ga | ~ | |||
Mapuloteni | 1.05 ga | ~ | |||
serine | 0.957 ga | ~ | |||
tyrosin | 0.794 ga | ~ | |||
Cysteine | 0.275 ga | ~ | |||
sterols | |||||
Cholesterol | 63 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.02 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.012 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.874 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.029 ga | ~ | |||
16: 0 Palmitic | 0.531 ga | ~ | |||
17-0 margarine | 0.008 ga | ~ | |||
18: 0 Stearin | 0.301 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.017 ga | Mphindi 16.8 г | 6.1% | 4.9% | |
16: 1 Palmitoleic | 0.062 ga | ~ | |||
18:1 Olein (omega-9) | 0.941 ga | ~ | |||
18:1 mz | 0.929 ga | ~ | |||
18: 1 kusinthana | 0.012 ga | ~ | |||
20: 1 Chidole (9) | 0.014 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.535 ga | kuchokera 11.2 mpaka 20.6 | 4.8% | 3.8% | |
18: 2 Linoleic | 0.422 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.414 ga | ~ | |||
18:2, sintha | 0.008 ga | ~ | |||
18: 3 Wachisoni | 0.024 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.024 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 ga | ~ | |||
20:3 Eicosatriene | 0.003 ga | ~ | |||
20:4 Arachidonic | 0.074 ga | ~ | |||
Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 2.2% | |
Omega-6 mafuta acids | 0.504 ga | kuchokera 4.7 mpaka 16.8 | 10.7% | 8.6% |
Mphamvu ndi 125 kcal.
- oz = 28.35 g (35.4 kcal)
- lb = 453.6 g (567 kCal)
Ham, pamwamba pa mwendo pa fupa, nyama yowonda mavitamini ndi michere yambiri monga: vitamini B1 - 34,6%, vitamini B2 - 12,5%, choline - 18,4%, vitamini B5 - 12,6%, vitamini B6 - 25,7%, vitamini B12 - 18,7%, vitamini PP - 34,9%, potaziyamu - 15,4%, phosphorus - 33,4%, mkuwa - 86,8%, selenium - 38,9%, zinc - 21,8%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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.
- 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.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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: kalori okhutira 125 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Ham, kumtunda kwa nyama pa fupa, Taphunzira nyama, zopatsa mphamvu, zakudya, zothandiza katundu Ham, kumtunda kwa nyama pa fupa, Taphunzira nyama