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 211 | Tsamba 1684 | 12.5% | 5.9% | 798 ga |
Mapuloteni | 18.22 ga | 76 ga | 24% | 11.4% | 417 ga |
mafuta | 14.79 ga | 56 ga | 26.4% | 12.5% | 379 ga |
Water | 65.99 ga | 2273 ga | 2.9% | 1.4% | 3444 ga |
ash | 0.88 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
Retinol | 0.001 mg | ~ | |||
Vitamini B1, thiamine | 0.622 mg | 1.5 mg | 41.5% | 19.7% | 241 ga |
Vitamini B2, riboflavin | 0.255 mg | 1.8 mg | 14.2% | 6.7% | 706 ga |
Vitamini B4, choline | 34.7 mg | 500 mg | 6.9% | 3.3% | 1441 ga |
Vitamini B5, pantothenic | 0.899 mg | 5 mg | 18% | 8.5% | 556 ga |
Vitamini B6, pyridoxine | 0.504 mg | 2 mg | 25.2% | 11.9% | 397 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.4% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 0.67 | Makilogalamu 3 | 22.3% | 10.6% | 448 ga |
Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
Vitamini D, calciferol | Makilogalamu 0.7 | Makilogalamu 10 | 7% | 3.3% | 1429 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.7 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8% | 0.4% | 12500 ga |
Vitamini PP, NO | 4.73 mg | 20 mg | 23.7% | 11.2% | 423 ga |
betaine | 1.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 319 mg | 2500 mg | 12.8% | 6.1% | 784 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.5% | 9091 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 2.5% | 1905 ga |
Sodium, Na | 57 mg | 1300 mg | 4.4% | 2.1% | 2281 ga |
Sulufule, S | 182.2 mg | 1000 mg | 18.2% | 8.6% | 549 ga |
Phosphorus, P. | 195 mg | 800 mg | 24.4% | 11.6% | 410 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.89 mg | 18 mg | 4.9% | 2.3% | 2022 ga |
Manganese, Mn | 0.014 mg | 2 mg | 0.7% | 0.3% | 14286 ga |
Mkuwa, Cu | Makilogalamu 75 | Makilogalamu 1000 | 7.5% | 3.6% | 1333 ga |
Selenium, Ngati | Makilogalamu 28.5 | Makilogalamu 55 | 51.8% | 24.5% | 193 ga |
Nthaka, Zn | 2.27 mg | 12 mg | 18.9% | 9% | 529 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.19 ga | ~ | |||
valine | 0.963 ga | ~ | |||
Mbiri * | 0.742 ga | ~ | |||
Isoleucine | 0.863 ga | ~ | |||
nyalugwe | 1.498 ga | ~ | |||
lysine | 1.657 ga | ~ | |||
methionine | 0.485 ga | ~ | |||
threonine | 0.816 ga | ~ | |||
tryptophan | 0.205 ga | ~ | |||
chithuvj | 0.744 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.073 ga | ~ | |||
Aspartic asidi | 1.723 ga | ~ | |||
Hydroxyprolines | 0.024 ga | ~ | |||
glycine | 0.915 ga | ~ | |||
Asidi a Glutamic | 2.841 ga | ~ | |||
Mapuloteni | 0.774 ga | ~ | |||
serine | 0.771 ga | ~ | |||
tyrosin | 0.654 ga | ~ | |||
Cysteine | 0.218 ga | ~ | |||
sterols | |||||
Cholesterol | 69 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.034 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.022 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.918 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.007 ga | ~ | |||
12: 0 Zolemba | 0.011 ga | ~ | |||
14: 0 Zachinsinsi | 0.179 ga | ~ | |||
15:0 Pentadecanoic | 0.001 ga | ~ | |||
16: 0 Palmitic | 3.141 ga | ~ | |||
17-0 margarine | 0.015 ga | ~ | |||
18: 0 Stearin | 1.693 ga | ~ | |||
20:0 Chiarachinic | 0.006 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.102 ga | Mphindi 16.8 г | 36.3% | 17.2% | |
16: 1 Palmitoleic | 0.377 ga | ~ | |||
18:1 Olein (omega-9) | 5.82 ga | ~ | |||
18:1 mz | 2.188 ga | ~ | |||
18: 1 kusinthana | 0.036 ga | ~ | |||
20: 1 Chidole (9) | 0.102 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.726 ga | kuchokera 11.2 mpaka 20.6 | 15.4% | 7.3% | |
18: 2 Linoleic | 1.506 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.701 ga | ~ | |||
18:2, sintha | 0.02 ga | ~ | |||
18: 3 Wachisoni | 0.091 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.026 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.023 ga | ~ | |||
20:3 Eicosatriene | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.116 ga | ~ | |||
Omega-3 mafuta acids | 0.026 ga | kuchokera 0.9 mpaka 3.7 | 2.9% | 1.4% | |
Omega-6 mafuta acids | 0.843 ga | kuchokera 4.7 mpaka 16.8 | 17.9% | 8.5% |
Mphamvu ndi 211 kcal.
- oz = 28.35 g (59.8 kcal)
- lb = 453.6 g (957.1 kCal)
Nkhumba, kudula mu zidutswa (miyendo, fillets, mapewa masamba ndi nthiti), nyama ndi mafuta mavitamini ndi michere yambiri monga: vitamini B1 - 41,5%, vitamini B2 - 14,2%, vitamini B5 - 18%, vitamini B6 - 25,2%, vitamini B12 - 22,3%, vitamini PP - 23,7, 12,8%, potaziyamu - 24,4%, phosphorous - 51,8%, selenium - 18,9%, zinc - XNUMX%
- 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 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.
- 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 211 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, mmene zothandiza Nkhumba, kudula mu zidutswa (miyendo, minofu, mapewa ndi nthiti), nyama ndi mafuta, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, kudula mu zidutswa (miyendo, minofu, mapewa ndi nthiti), nyama yokhala ndi mafuta