Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
Kalori | 587 kcal | 1684 kcal | 34.9% | 5.9% | 287 ga |
Mapuloteni | 24.35 ga | 76 ga | 32% | 5.5% | 312 ga |
mafuta | 49.66 ga | 56 ga | 88.7% | 15.1% | 113 ga |
Zakudya | 12.86 ga | 219 ga | 5.9% | 1% | 1703 ga |
Zamoyo zamagulu | 0.1 ga | ~ | |||
Zakudya za zakudya | 8.4 ga | 20 ga | 42% | 7.2% | 238 ga |
Water | 1.81 ga | 2273 ga | 0.1% | 125580 ga | |
ash | 2.92 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.152 mg | 1.5 mg | 10.1% | 1.7% | 987 ga |
Vitamini B2, Riboflavin | 0.197 mg | 1.8 mg | 10.9% | 1.9% | 914 ga |
Vitamini B4, choline | 64.6 mg | 500 mg | 12.9% | 2.2% | 774 ga |
Vitamini B5, Pantothenic | 1.011 mg | 5 mg | 20.2% | 3.4% | 495 ga |
Vitamini B6, pyridoxine | 0.466 mg | 2 mg | 23.3% | 4% | 429 |
Vitamini B9, folate | 97 p | 400 mcg | 24.3% | 4.1% | 412 ga |
Vitamini C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.2% | 11250 ga |
Vitamini E, alpha tocopherol, TE | 4.93 mg | 15 mg | 32.9% | 5.6% | 304 ga |
beta tocopherol | 0.36 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 6.32 mg | ~ | |||
Tocopherol Delta | 0.61 mg | ~ | |||
Vitamini H, Biotin | 17.5 mcg | 50 mcg | 35% | 6% | 286 ga |
Vitamini K, phylloquinone | 2.5 p | 120 mcg | 2.1% | 0.4% | 4800 ga |
Vitamini PP, ayi | 14.355 mg | 20 mg | 71.8% | 12.2% | 139 ga |
betaine | 0.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 634 mg | 2500 mg | 25.4% | 4.3% | 394 ga |
Calcium, CA | 58 mg | 1000 mg | 5.8% | 1% | 1724 ga |
Pakachitsulo, Si | 80 mg | 30 mg | 266.7% | 45.4% | 38 ga |
Mankhwala a magnesium, mg | 178 mg | 400 mg | 44.5% | 7.6% | 225 ga |
Sodium, Na | 410 mg | 1300 mg | 31.5% | 5.4% | 317 ga |
Sulufule, S | 243.5 mg | 1000 mg | 24.4% | 4.2% | 411 ga |
Phosphorus, P. | 363 mg | 800 mg | 45.4% | 7.7% | 220 ga |
Mankhwala, Cl | 39 mg | 2300 mg | 1.7% | 0.3% | 5897 ga |
mchere | |||||
Zotayidwa, Al | 1500 mcg | ~ | |||
[Adasankhidwa] Boron, B. | 200 mcg | ~ | |||
Vanadium, V | 170 p | ~ | |||
Iron, Faith | 1.58 mg | 18 mg | 8.8% | 1.5% | 1139 ga |
Ayodini, ine | 2 p | 150 mcg | 1.3% | 0.2% | 7500 ga |
Cobalt, Co. | 6.75 p | 10 p | 67.5% | 11.5% | 148 ga |
Lifiyamu, Li | 10.9 p | ~ | |||
Manganese, Mn | 1.786 mg | 2 mg | 89.3% | 15.2% | 112 ga |
Mkuwa, Cu | 428 p | 1000 mcg | 42.8% | 7.3% | 234 ga |
Mzinda wa Molybdenum, Mo | 11.6 p | 70 mcg | 16.6% | 2.8% | 603 ga |
Nickel, ndi | 9.65 p | ~ | |||
Rubidium, Rb | 9.8 mcg | ~ | |||
Selenium, Ngati | 9.3 mcg | 55 mcg | 16.9% | 2.9% | 591 ga |
Olimba, Sr | 200 mcg | ~ | |||
Titaniyamu, Ti | 45 mcg | ~ | |||
Zamadzimadzi, F | 16 p | 4000 mg | 0.4% | 0.1% | 25000 ga |
Chromium, Cr | 9.7 mcg | 50 mcg | 19.4% | 3.3% | 515 ga |
Nthaka, Zn | 2.77 mg | 12 mg | 23.1% | 3.9% | 433 ga |
Zirconium, Zr | 72.4 p | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 4.39 ga | ~ | |||
Mono ndi disaccharides (shuga) | 4.9 ga | zazikulu 100 g | |||
sucrose | 4.9 ga | ~ | |||
Amino acid ofunikira | |||||
Arginine * | 2.832 ga | ~ | |||
valine | 0.993 ga | ~ | |||
Mbiri * | 0.599 ga | ~ | |||
Isoleucine | 0.833 ga | ~ | |||
Leucine | 1.535 ga | ~ | |||
lysine | 0.85 ga | ~ | |||
methionine | 0.291 ga | ~ | |||
threonine | 0.811 ga | ~ | |||
Tryptophan | 0.23 ga | ~ | |||
phenylalanine | 1.227 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.941 ga | ~ | |||
Aspartic asidi | 2.888 ga | ~ | |||
Glycine | 1.427 ga | ~ | |||
Asidi a Glutamic | 4.949 ga | ~ | |||
Mapuloteni | 1.045 ga | ~ | |||
Serine | 1.167 ga | ~ | |||
Tyrosine | 0.963 ga | ~ | |||
Cysteine | 0.304 ga | ~ | |||
Mafuta amchere | |||||
Mafuta a TRANS | 0.027 ga | zazikulu 1.9 g | |||
monounsaturated TRANS mafuta | 0.015 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 7.723 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.016 ga | ~ | |||
15: 0 Pentadecanoic | 0.004 ga | ~ | |||
16: 0 Palmitic | 3.982 ga | ~ | |||
17: 0 Margarine | 0.041 ga | ~ | |||
18: 0 Stearic | 1.2 ga | ~ | |||
20: 0 Arachidic | 0.575 ga | ~ | |||
22: 0 Begenova | 1.216 ga | ~ | |||
24: 0 Lignocaine | 0.689 ga | ~ | |||
Monounsaturated mafuta zidulo | 26.181 ga | Mphindi 16.8 g | 155.8% | 26.5% | |
16: 1 Palmitoleic | 0.031 ga | ~ | |||
16: 1 CIS | 0.031 ga | ~ | |||
17: 1 Heptadecenoic | 0.032 ga | ~ | |||
18: 1 Oleic (Omega-9) | 25.435 ga | ~ | |||
18: 1 CIS | 25.421 ga | ~ | |||
18: 1 Kusintha | 0.014 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.627 ga | ~ | |||
22: 1 Erucic (Omega-9) | 0.055 ga | ~ | |||
22: 1 CIS | 0.054 ga | ~ | |||
22: 1 Kusintha | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 9.773 ga | kuchokera 11.2-20.6 g | 87.3% | 14.9% | |
18: 2 Linoleic | 9.715 ga | ~ | |||
18: 2 TRANS isomer, osatsimikiza | 0.012 ga | ~ | |||
18: 2 omega-6, CIS, CIS | 9.694 ga | ~ | |||
18: 2 Conjugated linoleic acid | 0.009 ga | ~ | |||
18: 3 Wachisoni | 0.026 ga | ~ | |||
18: 3 omega-3, alpha-linolenic | 0.025 ga | ~ | |||
20: 2 Eykozadienovaya, omega-6, CIS, CIS | 0.004 ga | ~ | |||
20: 3 Eicosatrienoic | 0.011 ga | ~ | |||
20: 4 Arachidonic | 0.016 ga | ~ | |||
Omega-3 mafuta acids | 0.025 ga | kuchokera 0.9 mpaka 3.7 g | 2.8% | 0.5% | |
Omega-6 mafuta acids | 9.725 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 17% |
Mphamvu ndi 587 kcal.
- oz = 28.35 g (166.4 kcal)
- chiponde = 1 g (5.9 kcal)
Mtedza wokazinga wopanda mafuta, mchere ali ndi mavitamini ndi michere yambiri monga: choline - 12,9%, vitamini B5 - 20,2%, vitamini B6 - 23,3%, vitamini B9 - 24,3%, vitamini E - 32,9%, vitamini H - 35%, vitamini PP - 71,8%, potaziyamu - 25,4%, silicon - ya 266.7%, magnesium - 44,5%, phosphorus ya 45.4%, cobalt - 67,5%, manganese - 89,3% , mkuwa - 42,8%, molybdenum - 16,6%, selenium 16.9 peresenti, chromium - 19,4%, zinc - 23,1%
- Choline ndi gawo la lecithin lomwe limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amtundu wa methyl, omwe amakhala ngati lipotropic factor.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- vitamini E ali antioxidant katundu, wofunika kwa kugwira ntchito kwa zopangitsa kugonana, minofu mtima, ndi chilengedwe olimba a nembanemba selo. Pamene akusowa vitamini E anati hemolysis wa maselo ofiira, minyewa matenda.
- Vitamini H. amachita nawo kaphatikizidwe wamafuta, glycogen, ndi amino acid metabolism. Kudya mavitaminiwa osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga popanga gag ndi collagen kaphatikizidwe.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme mu metabolism ya mafuta acid ndi metabolism ya folic acid.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- Molybdenum ndi cofactor wa michere yambiri, yopatsa kagayidwe kamene kali ndi amino acid, purines ndi pyrimidines.
- 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, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- Chromium imakhudzidwa ndikukhazikitsa magazi m'magazi, ndikupangitsa kuti insulin igwire bwino ntchito. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 587 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa mtedza wokazinga wopanda mafuta, mchere, zopatsa mphamvu, michere, michere, zinthu zopindulitsa za chiponde chopanda mafuta, ndi mchere