Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
Zakudya zabwino | Chiwerengero | Zachikhalidwe ** | % yachibadwa mu 100 g | % ya 100 kcal yachibadwa | 100% ya zachilendo |
Kalori | 211 kcal | 1684 kcal | 12.5% | 5.9% | 798 ga |
Mapuloteni | 25.48 ga | 76 ga | 33.5% | 15.9% | 298 ga |
mafuta | 11.32 ga | 56 ga | 20.2% | 9.6% | 495 ga |
Water | 62.46 ga | 2273 ga | 2.7% | 1.3% | 3639 ga |
ash | 1.26 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.2% | 1500 ga |
Vitamini B2, Riboflavin | 0.26 mg | 1.8 mg | 14.4% | 6.8% | 692 ga |
Vitamini B5, Pantothenic | 0.69 mg | 5 mg | 13.8% | 6.5% | 725 ga |
Vitamini B6, pyridoxine | 0.17 mg | 2 mg | 8.5% | 4% | 1176 ga |
Vitamini B9, folate | 21 mcg | 400 mcg | 5.3% | 2.5% | 1905 |
Vitamini B12, cobalamin | 2.81 p | 3 mg | 93.7% | 44.4% | 107 ga |
Vitamini E, alpha tocopherol, TE | 0.17 mg | 15 mg | 1.1% | 0.5% | 8824 ga |
Vitamini RR, ne | 6.07 mg | 20 mg | 30.4% | 14.4% | 329 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 368 mg | 2500 mg | 14.7% | 7% | 679 ga |
Calcium, CA | 24 mg | 1000 mg | 2.4% | 1.1% | 4167 ga |
Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 3.1% | 1538 ga |
Sodium, Na | 88 mg | 1300 mg | 6.8% | 3.2% | 1477 ga |
Sulufule, S | 254.8 mg | 1000 mg | 25.5% | 12.1% | 392 ga |
Phosphorus, P. | 216 mg | 800 mg | 27% | 12.8% | 370 ga |
Tsatirani zinthu | |||||
Iron, Faith | 1.81 mg | 18 mg | 10.1% | 4.8% | 994 ga |
Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 0.7% | 7143 ga |
Mkuwa, Cu | 129 mcg | 1000 mcg | 12.9% | 6.1% | 775 ga |
Selenium, Ngati | 30.9 p | 55 mcg | 56.2% | 26.6% | 178 ga |
Nthaka, Zn | 6.48 mg | 12 mg | 54% | 25.6% | 185 ga |
Amino acid ofunikira | |||||
Arginine * | 1.514 ga | ~ | |||
valine | 1.375 ga | ~ | |||
Mbiri * | 0.807 ga | ~ | |||
Isoleucine | 1.229 ga | ~ | |||
Leucine | 1.982 ga | ~ | |||
lysine | 2.25 ga | ~ | |||
methionine | 0.654 ga | ~ | |||
threonine | 1.09 ga | ~ | |||
Tryptophan | 0.298 ga | ~ | |||
phenylalanine | 1.037 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.532 ga | ~ | |||
Aspartic asidi | 2.243 ga | ~ | |||
Glycine | 1.244 ga | ~ | |||
Asidi a Glutamic | 3.697 ga | ~ | |||
Mapuloteni | 1.069 ga | ~ | |||
Serine | 0.947 ga | ~ | |||
Tyrosine | 0.856 ga | ~ | |||
Cysteine | 0.304 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 91 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 4.04 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.02 ga | ~ | |||
12: 0 Zolemba | 0.03 ga | ~ | |||
14: 0 Zachinsinsi | 0.35 ga | ~ | |||
16: 0 Palmitic | 2.18 ga | ~ | |||
18: 0 Stearic | 1.39 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.96 ga | Mphindi 16.8 g | 29.5% | 14% | |
16: 1 Palmitoleic | 0.34 ga | ~ | |||
18: 1 Oleic (Omega-9) | 4.59 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.74 ga | kuchokera 11.2 mpaka 20.6 g | 6.6% | 3.1% | |
18: 2 Linoleic | 0.6 ga | ~ | |||
18: 3 Wachisoni | 0.07 ga | ~ | |||
20: 4 Arachidonic | 0.07 ga | ~ | |||
Omega-3 mafuta acids | 0.07 ga | kuchokera 0.9 mpaka 3.7 g | 7.8% | 3.7% | |
Omega-6 mafuta acids | 0.67 ga | kuchokera 4.7 mpaka 16.8 g | 14.3% | 6.8% |
Mphamvu yake ndi ma calories 211.
- 3 oz = 85 g (179.4 kcal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 207 g (436.8 calories)
Mwanawankhosa, nyama yamapewa yokha, yowotcha pamoto wotseguka mavitamini ndi mchere monga: vitamini B2 - 14,4%, vitamini B5 - 13,8%, vitamini B12 - 93,7%, vitamini PP - 30,4%, potaziyamu - 14,7%, phosphorous - 27. %, mkuwa - ndi 12.9%, selenium - 56,2%, zinki 54%
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni, amalimbikitsa kulandila mitundu kwa chowunikira chowonera komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuphwanya kuwala ndi kuwunika kwamadzulo.
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta kagayidwe kagayidwe, kaphatikizidwe ena mahomoni, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu mundawo m'mimba, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 amalumikizana ndi mavitamini, omwe amapezeka mu hematopoiesis. Kuperewera kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Mavitamini osakwanira amatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- Potaziyamu Ndi ion yayikulu yama cell yomwe imagwira nawo ntchito poyang'anira madzi, asidi ndi ma elektrolyte, omwe amatenga nawo gawo pazokhumba zamitsempha, kuwongolera kuthamanga kwa magazi.
- Phosphorus amatenga nawo mbali pazinthu zambiri za thupi, kuphatikizapo mphamvu zamagetsi, zimayendetsa bwino acid-alkaline, gawo la phospholipids, nucleotides ndi nucleic acid, zofunika kuti mafupa ndi mano akhale ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox yomwe imakhudzidwa ndi kagayidwe kachitsulo ndipo imathandizira kuyamwa kwa mapuloteni ndi chakudya. Njira zomwe zimakhudzidwa ndikupereka minofu ndi mpweya. Kuperewera kumawonetsedwa ndi kufooka kwa dongosolo la mtima ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo zolumikizana, msana ndi malekezero), matenda a Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- nthaka ndi gawo la michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kusakwanira kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kugonana, kupezeka kwa zovuta za fetus. Kafukufuku wazaka zaposachedwa awulula kuti kuthekera kwa mlingo waukulu wa zinc kumatha kusokoneza kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Kuwongolera kwathunthu zakudya zopatsa thanzi zomwe mungathe kuziwona mu pulogalamuyi.
Tags: calorie 211 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere zothandiza kuposa Mwanawankhosa, paphewa nyama yekha, wokazinga pa moto wotseguka, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Mwanawankhosa nyama, phewa nyama yekha, wokazinga pa moto wotseguka.