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 | 151 kcal | 1684 kcal | 9% | 6% | 1115 ga |
| Mapuloteni | 19.29 ga | 76 ga | 25.4% | 16.8% | 394 ga |
| mafuta | 7.63 ga | 56 ga | 13.6% | 9% | 734 ga |
| Water | 72.36 ga | 2273 ga | 3.2% | 2.1% | 3141 ga |
| ash | 1.03 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 5.3% | 1250 ga |
| Vitamini B2, Riboflavin | 0.22 mg | 1.8 mg | 12.2% | 8.1% | 818 ga |
| Vitamini B5, Pantothenic | 0.7 mg | 5 mg | 14% | 9.3% | 714 ga |
| Vitamini B6, pyridoxine | 0.16 mg | 2 mg | 8% | 5.3% | 1250 ga |
| Vitamini B9, folate | 23 mcg | 400 mcg | 5.8% | 3.8% | 1739 ga |
| Vitamini B12, cobalamin | 2.83 p | 3 mg | 94.3% | 62.5% | 106 ga |
| Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 1% | 6818 ga |
| Vitamini RR, ne | 5.19 mg | 20 mg | 26% | 17.2% | 385 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 268 mg | 2500 mg | 10.7% | 7.1% | 933 ga |
| Calcium, CA | 16 mg | 1000 mg | 1.6% | 1.1% | 6250 ga |
| Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 4% | 1667 ga |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 3.6% | 1857 |
| Sulufule, S | 192.9 mg | 1000 mg | 19.3% | 12.8% | 518 ga |
| Phosphorus, P. | 183 mg | 800 mg | 22.9% | 15.2% | 437 ga |
| Tsatirani zinthu | |||||
| Iron, Faith | 1.62 mg | 18 mg | 9% | 6% | 1111 ga |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 ga |
| Mkuwa, Cu | 107 p | 1000 mcg | 10.7% | 7.1% | 935 ga |
| Selenium, Ngati | 22 mcg | 55 mcg | 40% | 26.5% | 250 ga |
| Nthaka, Zn | 5.11 mg | 12 mg | 42.6% | 28.2% | 235 ga |
| Amino acid ofunikira | |||||
| Arginine * | 1.146 ga | ~ | |||
| valine | 1.041 ga | ~ | |||
| Mbiri * | 0.611 ga | ~ | |||
| Isoleucine | 0.93 ga | ~ | |||
| Leucine | 1.5 ga | ~ | |||
| lysine | 1.703 ga | ~ | |||
| methionine | 0.495 ga | ~ | |||
| threonine | 0.825 ga | ~ | |||
| Tryptophan | 0.225 ga | ~ | |||
| phenylalanine | 0.785 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 1.16 ga | ~ | |||
| Aspartic asidi | 1.698 ga | ~ | |||
| Glycine | 0.942 ga | ~ | |||
| Asidi a Glutamic | 2.799 ga | ~ | |||
| Mapuloteni | 0.809 ga | ~ | |||
| Serine | 0.717 ga | ~ | |||
| Tyrosine | 0.648 ga | ~ | |||
| Cysteine | 0.23 ga | ~ | |||
| Ma sterols (mankhwala) | |||||
| Cholesterol | 67 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 2.73 ga | zazikulu 18.7 g | |||
| 10: 0 Kapuli | 0.01 ga | ~ | |||
| 12: 0 Zolemba | 0.02 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.2 ga | ~ | |||
| 16: 0 Palmitic | 1.48 ga | ~ | |||
| 18: 0 Stearic | 0.91 ga | ~ | |||
| Monounsaturated mafuta zidulo | 3.07 ga | Mphindi 16.8 g | 18.3% | 12.1% | |
| 16: 1 Palmitoleic | 0.23 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 2.78 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.7 ga | kuchokera 11.2 mpaka 20.6 g | 6.3% | 4.2% | |
| 18: 2 Linoleic | 0.52 ga | ~ | |||
| 18: 3 Wachisoni | 0.1 ga | ~ | |||
| 20: 4 Arachidonic | 0.07 ga | ~ | |||
| Omega-3 mafuta acids | 0.1 ga | kuchokera 0.9 mpaka 3.7 g | 11.1% | 7.4% | |
| Omega-6 mafuta acids | 0.59 ga | kuchokera 4.7 mpaka 16.8 g | 12.6% | 8.3% |
Mphamvu ndi 151 kcal.
- oz = 28.35 g (42.8 kcal)
- lb = 453.6 g (684.9 kcal)
Nyama yamphongo yamphongo ali ndi mavitamini ndi mchere monga: vitamini B2 - 12,2%, vitamini B5 - 14%, vitamini B12 chiŵerengero cha 94.3%, vitamini PP - 26%, phosphorous - 22,9%, selenium - 40%, zinki; 42,6 %
- 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.
- 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.
- 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.
Label: zopatsa mphamvu 151 kcal, kapangidwe mankhwala, mtengo zakudya, mavitamini, mchere zothandiza kuposa Mwanawankhosa, paphewa nyama yekha, zopatsa mphamvu, zakudya, katundu wopindulitsa wa Mwanawankhosa nyama, mapewa nyama yekha.