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 106 | Tsamba 1684 | 6.3% | 5.9% | 1589 ga |
Mapuloteni | 20.39 ga | 76 ga | 26.8% | 25.3% | 373 ga |
mafuta | 2.09 ga | 56 ga | 3.7% | 3.5% | 2679 ga |
Water | 76.91 ga | 2273 ga | 3.4% | 3.2% | 2955 ga |
ash | 1.56 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.757 mg | 1.5 mg | 50.5% | 47.6% | 198 ga |
Vitamini B2, riboflavin | 0.337 mg | 1.8 mg | 18.7% | 17.6% | 534 ga |
Vitamini B4, choline | 78.7 mg | 500 mg | 15.7% | 14.8% | 635 ga |
Vitamini B5, pantothenic | 0.824 mg | 5 mg | 16.5% | 15.6% | 607 ga |
Vitamini B6, pyridoxine | 0.756 mg | 2 mg | 37.8% | 35.7% | 265 ga |
Vitamini B12, cobalamin | Makilogalamu 0.5 | Makilogalamu 3 | 16.7% | 15.8% | 600 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 1.9% | 5000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.21 mg | 15 mg | 1.4% | 1.3% | 7143 ga |
Vitamini PP, NO | 6.45 mg | 20 mg | 32.3% | 30.5% | 310 ga |
betaine | 2.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 527 mg | 2500 mg | 21.1% | 19.9% | 474 ga |
Calcium, CA | 4 mg | 1000 mg | 0.4% | 0.4% | 25000 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 5.5% | 1739 ga |
Sodium, Na | 243 mg | 1300 mg | 18.7% | 17.6% | 535 ga |
Sulufule, S | 203.9 mg | 1000 mg | 20.4% | 19.2% | 490 ga |
Phosphorus, P. | 290 mg | 800 mg | 36.3% | 34.2% | 276 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.92 mg | 18 mg | 5.1% | 4.8% | 1957 ga |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.6% | 18182 ga |
Mkuwa, Cu | Makilogalamu 103 | Makilogalamu 1000 | 10.3% | 9.7% | 971 ga |
Selenium, Ngati | Makilogalamu 35.2 | Makilogalamu 55 | 64% | 60.4% | 156 ga |
Nthaka, Zn | 1.73 mg | 12 mg | 14.4% | 13.6% | 694 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.357 ga | ~ | |||
valine | 1.065 ga | ~ | |||
Mbiri * | 0.881 ga | ~ | |||
Isoleucine | 1.003 ga | ~ | |||
nyalugwe | 1.737 ga | ~ | |||
lysine | 1.891 ga | ~ | |||
methionine | 0.562 ga | ~ | |||
threonine | 0.915 ga | ~ | |||
tryptophan | 0.215 ga | ~ | |||
chithuvj | 0.857 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.197 ga | ~ | |||
Aspartic asidi | 1.995 ga | ~ | |||
Hydroxyprolines | 0.052 ga | ~ | |||
glycine | 0.919 ga | ~ | |||
Asidi a Glutamic | 3.255 ga | ~ | |||
Mapuloteni | 0.824 ga | ~ | |||
serine | 0.882 ga | ~ | |||
tyrosin | 0.776 ga | ~ | |||
Cysteine | 0.235 ga | ~ | |||
sterols | |||||
Cholesterol | 48 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 | 0.671 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.021 ga | ~ | |||
16: 0 Palmitic | 0.415 ga | ~ | |||
17-0 margarine | 0.003 ga | ~ | |||
18: 0 Stearin | 0.231 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.762 ga | Mphindi 16.8 г | 4.5% | 4.2% | |
16: 1 Palmitoleic | 0.047 ga | ~ | |||
18:1 Olein (omega-9) | 0.703 ga | ~ | |||
18:1 mz | 0.691 ga | ~ | |||
18: 1 kusinthana | 0.012 ga | ~ | |||
20: 1 Chidole (9) | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.352 ga | kuchokera 11.2 mpaka 20.6 | 3.1% | 2.9% | |
18: 2 Linoleic | 0.288 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.28 ga | ~ | |||
18:2, sintha | 0.007 ga | ~ | |||
18: 3 Wachisoni | 0.007 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.007 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 ga | ~ | |||
20:4 Arachidonic | 0.05 ga | ~ | |||
Omega-3 mafuta acids | 0.007 ga | kuchokera 0.9 mpaka 3.7 | 0.8% | 0.8% | |
Omega-6 mafuta acids | 0.337 ga | kuchokera 4.7 mpaka 16.8 | 7.2% | 6.8% |
Mphamvu ndi 106 kcal.
- chowotcha = 537 g (569.2 kcal)
Nkhumba, yatsopano, yokongoletsedwa, sirloin, pakati, yowonda, yaiwisi mavitamini ndi michere yambiri monga: vitamini B1 - 50,5%, vitamini B2 - 18,7%, choline - 15,7%, vitamini B5 - 16,5%, vitamini B6 - 37,8%, vitamini B12 - 16,7, 32,3%, vitamini PP - 21,1%, potaziyamu - 36,3%, phosphorus - 64%, selenium - 14,4%, 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.
- 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.
- 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 106 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba, mwatsopano, zokometsera, sirloin, pakati mbali, nyama yowonda, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, mwatsopano, zokometsera, sirloin, gawo lapakati , nyama yowonda, yaiwisi