Zamkatimu
Zosakaniza Mazira okazinga ndi masamba kapena bowa
dzira la nkhuku | 3.0 (chidutswa) |
margarine | 10.0 (galamu) |
nyemba zamasamba (phewa) | 63.0 (galamu) |
Njira yokonzekera
Pophika, masamba omwewo ndi bowa amagwiritsidwanso ntchito ngati kapepala. № 280. Masamba okonzeka amaikidwa poto wowotcha ndi mafuta, mazira amatulutsidwa ndipo amawotcha kwa mphindi 5-7. Masamba okonzeka akhoza kumasulidwa ku mazira ophwanyika okonzeka ngati mbale
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
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 257.1 | Tsamba 1684 | 15.3% | 6% | 655 ga |
Mapuloteni | 18.2 ga | 76 ga | 23.9% | 9.3% | 418 ga |
mafuta | 14.4 ga | 56 ga | 25.7% | 10% | 389 ga |
Zakudya | 14.6 ga | 219 ga | 6.7% | 2.6% | 1500 ga |
CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.7% | 1429 ga |
Water | 67 ga | 2273 ga | 2.9% | 1.1% | 3393 ga |
ash | 2.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 13% | 300 ga |
Retinol | 0.3 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.2% | 750 ga |
Vitamini B2, riboflavin | 0.4 mg | 1.8 mg | 22.2% | 8.6% | 450 ga |
Vitamini B4, choline | 206.5 mg | 500 mg | 41.3% | 16.1% | 242 ga |
Vitamini B5, pantothenic | 1.4 mg | 5 mg | 28% | 10.9% | 357 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 7.8% | 500 ga |
Vitamini B9, folate | Makilogalamu 30.5 | Makilogalamu 400 | 7.6% | 3% | 1311 ga |
Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 5.2% | 750 ga |
Vitamini D, calciferol | Makilogalamu 1.8 | Makilogalamu 10 | 18% | 7% | 556 ga |
Vitamini E, alpha tocopherol, TE | 4.2 mg | 15 mg | 28% | 10.9% | 357 ga |
Vitamini H, biotin | Makilogalamu 16.6 | Makilogalamu 50 | 33.2% | 12.9% | 301 ga |
Vitamini PP, NO | 3.7212 mg | 20 mg | 18.6% | 7.2% | 537 ga |
niacin | 0.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 438.9 mg | 2500 mg | 17.6% | 6.8% | 570 ga |
Calcium, CA | 95.4 mg | 1000 mg | 9.5% | 3.7% | 1048 ga |
Pakachitsulo, Si | 29.1 mg | 30 mg | 97% | 37.7% | 103 ga |
Mankhwala a magnesium, mg | 44 mg | 400 mg | 11% | 4.3% | 909 ga |
Sodium, Na | 131.2 mg | 1300 mg | 10.1% | 3.9% | 991 ga |
Sulufule, S | 194.9 mg | 1000 mg | 19.5% | 7.6% | 513 ga |
Phosphorus, P. | 337.1 mg | 800 mg | 42.1% | 16.4% | 237 ga |
Mankhwala, Cl | 146.6 mg | 2300 mg | 6.4% | 2.5% | 1569 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 202.2 | ~ | |||
Wopanga, B. | Makilogalamu 154.8 | ~ | |||
Vanadium, V | Makilogalamu 60 | ~ | |||
Iron, Faith | 6.2 mg | 18 mg | 34.4% | 13.4% | 290 ga |
Ayodini, ine | Makilogalamu 20.3 | Makilogalamu 150 | 13.5% | 5.3% | 739 ga |
Cobalt, Co. | Makilogalamu 14.1 | Makilogalamu 10 | 141% | 54.8% | 71 ga |
Manganese, Mn | 0.4472 mg | 2 mg | 22.4% | 8.7% | 447 ga |
Mkuwa, Cu | Makilogalamu 219.9 | Makilogalamu 1000 | 22% | 8.6% | 455 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 17.4 | Makilogalamu 70 | 24.9% | 9.7% | 402 ga |
Nickel, ndi | Makilogalamu 54.7 | ~ | |||
Selenium, Ngati | Makilogalamu 7.9 | Makilogalamu 55 | 14.4% | 5.6% | 696 ga |
Titan, inu | Makilogalamu 47.4 | ~ | |||
Zamadzimadzi, F | Makilogalamu 59.1 | Makilogalamu 4000 | 1.5% | 0.6% | 6768 ga |
Chrome, Kr | Makilogalamu 6.4 | Makilogalamu 50 | 12.8% | 5% | 781 ga |
Nthaka, Zn | 1.9266 mg | 12 mg | 16.1% | 6.3% | 623 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 11.2 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.7 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 445.2 mg | pa 300 mg |
Mphamvu ndi 257,1 kcal.
Mazira okazinga ndi masamba kapena bowa mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini B1 - 13,3%, vitamini B2 - 22,2%, choline - 41,3%, vitamini B5 - 28%, vitamini B6 - 20% , vitamini B12 - 13,3%, vitamini D - 18%, vitamini E - 28%, vitamini H - 33,2%, vitamini PP - 18,6%, potaziyamu - 17,6%, silicon - 97%, magnesium - 11%, phosphorus - 42,1%, chitsulo - 34,4%, ayodini - 13,5%, cobalt - 141%, manganese - 22,4%, mkuwa - 22%, molybdenum - 24,9%, selenium - 14,4%, chromium - 12,8%, zinc - 16,1%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Mazira opukutidwa ndi masamba kapena bowa PER 100 g
- Tsamba 157
- Tsamba 743
Tags: Momwe mungaphike, kalori 257,1 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika