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 186 | Tsamba 1684 | 11% | 5.9% | 905 ga |
Mapuloteni | 28.78 ga | 76 ga | 37.9% | 20.4% | 264 ga |
mafuta | 7.88 ga | 56 ga | 14.1% | 7.6% | 711 ga |
Zakudya | 0.07 ga | 219 ga | 312857 ga | ||
Water | 61.6 ga | 2273 ga | 2.7% | 1.5% | 3690 ga |
ash | 1.83 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.066 mg | 1.5 mg | 4.4% | 2.4% | 2273 ga |
Vitamini B2, riboflavin | 0.229 mg | 1.8 mg | 12.7% | 6.8% | 786 ga |
Vitamini B5, pantothenic | 0.878 mg | 5 mg | 17.6% | 9.5% | 569 ga |
Vitamini B6, pyridoxine | 0.513 mg | 2 mg | 25.7% | 13.8% | 390 ga |
Vitamini B12, cobalamin | Makilogalamu 3.05 | Makilogalamu 3 | 101.7% | 54.7% | 98 ga |
Vitamini PP, NO | 6.002 mg | 20 mg | 30% | 16.1% | 333 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 363 mg | 2500 mg | 14.5% | 7.8% | 689 ga |
Calcium, CA | 9 mg | 1000 mg | 0.9% | 0.5% | 11111 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 3.4% | 1600 ga |
Sodium, Na | 307 mg | 1300 mg | 23.6% | 12.7% | 423 ga |
Phosphorus, P. | 245 mg | 800 mg | 30.6% | 16.5% | 327 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.89 mg | 18 mg | 16.1% | 8.7% | 623 ga |
Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.5% | 11765 ga |
Mkuwa, Cu | Makilogalamu 102 | Makilogalamu 1000 | 10.2% | 5.5% | 980 ga |
Selenium, Ngati | Makilogalamu 15.9 | Makilogalamu 55 | 28.9% | 15.5% | 346 ga |
Nthaka, Zn | 5.32 mg | 12 mg | 44.3% | 23.8% | 226 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.011 ga | ~ | |||
valine | 1.776 ga | ~ | |||
Mbiri * | 1.06 ga | ~ | |||
Isoleucine | 1.433 ga | ~ | |||
nyalugwe | 2.46 ga | ~ | |||
lysine | 2.462 ga | ~ | |||
methionine | 0.74 ga | ~ | |||
threonine | 1.363 ga | ~ | |||
tryptophan | 0.38 ga | ~ | |||
chithuvj | 1.223 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.724 ga | ~ | |||
Aspartic asidi | 2.795 ga | ~ | |||
glycine | 1.393 ga | ~ | |||
Asidi a Glutamic | 4.603 ga | ~ | |||
Mapuloteni | 1.202 ga | ~ | |||
serine | 1.122 ga | ~ | |||
tyrosin | 1.036 ga | ~ | |||
Cysteine | 0.299 ga | ~ | |||
sterols | |||||
Cholesterol | 79 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.347 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.311 ga | ~ | |||
mafuta opangidwa ndi polyunsaturated | 0.037 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.952 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.001 ga | ~ | |||
10: 0 Kapuli | 0.009 ga | ~ | |||
12: 0 Zolemba | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.194 ga | ~ | |||
15:0 Pentadecanoic | 0.032 ga | ~ | |||
16: 0 Palmitic | 1.667 ga | ~ | |||
17-0 margarine | 0.082 ga | ~ | |||
18: 0 Stearin | 0.948 ga | ~ | |||
20:0 Chiarachinic | 0.007 ga | ~ | |||
22: 0 | 0.002 ga | ~ | |||
24:0 Lignoceric | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.265 ga | Mphindi 16.8 г | 19.4% | 10.4% | |
14:1 Miristoleic | 0.043 ga | ~ | |||
16: 1 Palmitoleic | 0.26 ga | ~ | |||
16:1 mz | 0.239 ga | ~ | |||
16: 1 kusinthana | 0.021 ga | ~ | |||
17:1 Heptadecene | 0.002 ga | ~ | |||
18:1 Olein (omega-9) | 2.938 ga | ~ | |||
18:1 mz | 2.649 ga | ~ | |||
18: 1 kusinthana | 0.29 ga | ~ | |||
20: 1 Chidole (9) | 0.02 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.001 ga | ~ | |||
22:1 mz | 0.001 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.61 ga | kuchokera 11.2 mpaka 20.6 | 5.4% | 2.9% | |
18: 2 Linoleic | 0.456 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.037 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.386 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.032 ga | ~ | |||
18: 3 Wachisoni | 0.028 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.026 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 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-3 | 0.001 ga | ~ | |||
20:3 Omega-6 | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.067 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.007 ga | ~ | |||
Omega-3 mafuta acids | 0.052 ga | kuchokera 0.9 mpaka 3.7 | 5.8% | 3.1% | |
22:4 Docosatetraene, Omega-6 | 0.008 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.016 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 ga | ~ | |||
Omega-6 mafuta acids | 0.48 ga | kuchokera 4.7 mpaka 16.8 | 10.2% | 5.5% |
Mphamvu ndi 186 kcal.
Malo odyera, kalembedwe ka banja, nyama yang'ombe mavitamini ndi michere yambiri monga: vitamini B2 - 12,7%, vitamini B5 - 17,6%, vitamini B6 - 25,7%, vitamini B12 - 101,7%, vitamini PP - 30%, potaziyamu - 14,5, 30,6%, phosphorus - 16,1%, chitsulo - 28,9%, selenium - 44,3%, zinc - XNUMX%
- 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.
- 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.
Tags: kalori 186 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zabwino pa Malo Odyera, kalembedwe ka banja, nyama yolimbitsa nyama, zopatsa mphamvu, zofunikira, malo odyera, banja lanu