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 | 146 kcal | 1684 kcal | 8.7% | 6% | 1153 ga |
Mapuloteni | 20.23 ga | 76 ga | 26.6% | 18.2% | 376 ga |
mafuta | 7.21 ga | 56 ga | 12.9% | 8.8% | 777 ga |
Zakudya | 0.05 ga | 219 ga | 438000 ga | ||
Water | 71.59 ga | 2273 ga | 3.1% | 2.1% | 3175 ga |
ash | 0.91 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.141 mg | 1.5 mg | 9.4% | 6.4% | 1064 ga |
Vitamini B2, Riboflavin | 0.246 mg | 1.8 mg | 13.7% | 9.4% | 732 ga |
Vitamini B4, choline | 85.8 mg | 500 mg | 17.2% | 11.8% | 583 ga |
Vitamini B6, pyridoxine | 0.383 mg | 2 mg | 19.2% | 13.2% | 522 ga |
Vitamini B9, folate | 12 mcg | 400 mcg | 3% | 2.1% | 3333 ga |
Vitamini B12, cobalamin | 1.94 mcg | 3 mg | 64.7% | 44.3% | 155 ga |
Vitamini E, alpha tocopherol, TE | 0.19 mg | 15 mg | 1.3% | 0.9% | 7895 ga |
Vitamini K, phylloquinone, | 1.2 p | 120 mcg | 1% | 0.7% | 10000 ga |
Vitamini RR, ne | 5.322 mg | 20 mg | 26.6% | 18.2% | 376 ga |
betaine | 12.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 328 mg | 2500 mg | 13.1% | 9% | 762 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.8% | 9091 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 3.6% | 1905 |
Sodium, Na | 70 mg | 1300 mg | 5.4% | 3.7% | 1857 |
Sulufule, S | 202.3 mg | 1000 mg | 20.2% | 13.8% | 494 ga |
Phosphorus, P. | 194 mg | 800 mg | 24.3% | 16.6% | 412 ga |
Tsatirani zinthu | |||||
Iron, Faith | 2.78 mg | 18 mg | 15.4% | 10.5% | 647 ga |
Mkuwa, Cu | 140 mcg | 1000 mcg | 14% | 9.6% | 714 ga |
Selenium, Ngati | 20 mg | 55 mcg | 36.4% | 24.9% | 275 ga |
Nthaka, Zn | 4.59 mg | 12 mg | 38.3% | 26.2% | 261 ga |
Amino acid ofunikira | |||||
Arginine * | 1.377 ga | ~ | |||
valine | 1.089 ga | ~ | |||
Mbiri * | 0.742 g wa | ~ | |||
Isoleucine | 0.977 ga | ~ | |||
Leucine | 1.736 ga | ~ | |||
lysine | 1.877 ga | ~ | |||
methionine | 0.547 ga | ~ | |||
threonine | 0.918 ga | ~ | |||
Tryptophan | 0.153 ga | ~ | |||
phenylalanine | 0.859 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.348 ga | ~ | |||
Aspartic asidi | 1.977 ga | ~ | |||
Hydroxyprolines | 0.253 ga | ~ | |||
Glycine | 1.313 ga | ~ | |||
Asidi a Glutamic | 3.296 ga | ~ | |||
Mapuloteni | 1.036 ga | ~ | |||
Serine | 0.842 ga | ~ | |||
Tyrosine | 0.688 ga | ~ | |||
Cysteine | 0.241 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 55 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.917 ga | zazikulu 18.7 g | |||
8: 0 Wopanga | 0.003 ga | ~ | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.129 ga | ~ | |||
16: 0 Palmitic | 1.298 ga | ~ | |||
18: 0 Stearic | 1.481 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.753 ga | Mphindi 16.8 g | 16.4% | 11.2% | |
16: 1 Palmitoleic | 0.144 ga | ~ | |||
18: 1 Oleic (Omega-9) | Mwa 2,586 g | ~ | |||
20: 1 Gadolinia (omega-9) | 0.023 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.336 ga | kuchokera 11.2 mpaka 20.6 g | 3% | 2.1% | |
18: 2 Linoleic | 0.261 ga | ~ | |||
18: 3 Wachisoni | 0.038 ga | ~ | |||
20: 4 Arachidonic | 0.037 ga | ~ | |||
Omega-3 mafuta acids | 0.038 ga | kuchokera 0.9 mpaka 3.7 g | 4.2% | 2.9% | |
Omega-6 mafuta acids | 0.298 ga | kuchokera 4.7 mpaka 16.8 g | 6.3% | 4.3% |
Mphamvu ndi 146 kcal.
Msuzi wamsuzi wamsuzi olemera mu mavitamini ndi mchere monga: vitamini B2 - 13,7%, choline ndi 17.2%, vitamini B6 - 19,2%, vitamini B12 - 64,7%, vitamini PP - 26,6%, potaziyamu - 13,1 %, phosphorous - 24.3% ndi chitsulo - 15,4%, mkuwa - 14%, selenium - 36.4%, zinki - 38,3%
- 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.
- Choline ndi gawo la lecithin, imathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, imagwira ngati lipotropic factor.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu Central manjenje, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid kumathandizira pakupanga maselo ofiira amwazi, kuti akhalebe ndi homocysteine wamagazi. Kusakwanira kudya vitamini B6 kumatsagana ndi kuchepa kwa njala, komanso kusokonezeka kwa khungu, kukula kwa kupezeka, kuchepa kwa magazi.
- 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, kumapereka njira ya redox zochita ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobinuria atony wa mafupa a minofu, kutopa, cardiomyopathy, atrophic gastritis.
- 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: kalori 146 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ntchito Minced nyama, njati msipu, zopatsa mphamvu, zakudya, zopindulitsa katundu Minced nyama njati msipu