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 caloric | Tsamba 233 | Tsamba 1684 | 13.8% | 5.9% | 723 ga |
Mapuloteni | 28.17 ga | 76 ga | 37.1% | 15.9% | 270 ga |
mafuta | 12.53 ga | 56 ga | 22.4% | 9.6% | 447 ga |
Water | 58.7 ga | 2273 ga | 2.6% | 1.1% | 3872 ga |
ash | 1.12 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.2% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
Vitamini B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 2.1% | 2055 ga |
Vitamini B2, riboflavin | 0.261 mg | 1.8 mg | 14.5% | 6.2% | 690 ga |
Vitamini B4, choline | 82.3 mg | 500 mg | 16.5% | 7.1% | 608 ga |
Vitamini B5, pantothenic | 0.507 mg | 5 mg | 10.1% | 4.3% | 986 ga |
Vitamini B6, pyridoxine | 0.541 mg | 2 mg | 27.1% | 11.6% | 370 ga |
Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 0.8% | 5714 ga |
Vitamini B12, cobalamin | Makilogalamu 2.76 | Makilogalamu 3 | 92% | 39.5% | 109 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.6% | 6818 ga |
Vitamini K, phylloquinone | Makilogalamu 1.4 | Makilogalamu 120 | 1.2% | 0.5% | 8571 ga |
Vitamini PP, NO | 5.67 mg | 20 mg | 28.4% | 12.2% | 353 ga |
betaine | 10.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 321 mg | 2500 mg | 12.8% | 5.5% | 779 ga |
Calcium, CA | 15 mg | 1000 mg | 1.5% | 0.6% | 6667 ga |
Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 2.1% | 2000 ga |
Sodium, Na | 62 mg | 1300 mg | 4.8% | 2.1% | 2097 ga |
Sulufule, S | 281.7 mg | 1000 mg | 28.2% | 12.1% | 355 ga |
Phosphorus, P. | 222 mg | 800 mg | 27.8% | 11.9% | 360 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.79 mg | 18 mg | 15.5% | 6.7% | 645 ga |
Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.2% | 25000 ga |
Mkuwa, Cu | Makilogalamu 86 | Makilogalamu 1000 | 8.6% | 3.7% | 1163 ga |
Selenium, Ngati | Makilogalamu 28.7 | Makilogalamu 55 | 52.2% | 22.4% | 192 ga |
Nthaka, Zn | 6.27 mg | 12 mg | 52.3% | 22.4% | 191 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.897 ga | ~ | |||
valine | 1.411 ga | ~ | |||
Mbiri * | 0.988 ga | ~ | |||
Isoleucine | 1.313 ga | ~ | |||
nyalugwe | 2.378 ga | ~ | |||
lysine | 2.585 ga | ~ | |||
methionine | 0.772 ga | ~ | |||
threonine | 1.278 ga | ~ | |||
tryptophan | 0.291 ga | ~ | |||
chithuvj | 1.136 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.734 ga | ~ | |||
Aspartic asidi | 2.694 ga | ~ | |||
Hydroxyprolines | 0.209 ga | ~ | |||
glycine | 1.472 ga | ~ | |||
Asidi a Glutamic | 4.528 ga | ~ | |||
Mapuloteni | 1.272 ga | ~ | |||
serine | 1.142 ga | ~ | |||
tyrosin | 1.007 ga | ~ | |||
Cysteine | 0.312 ga | ~ | |||
sterols | |||||
Cholesterol | 86 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.365 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.351 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.016 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.008 ga | ~ | |||
12: 0 Zolemba | 0.009 ga | ~ | |||
14: 0 Zachinsinsi | 0.34 ga | ~ | |||
15:0 Pentadecanoic | 0.012 ga | ~ | |||
16: 0 Palmitic | 2.82 ga | ~ | |||
17-0 margarine | 0.077 ga | ~ | |||
18: 0 Stearin | 1.684 ga | ~ | |||
20:0 Chiarachinic | 0.006 ga | ~ | |||
24:0 Lignoceric | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.84 ga | Mphindi 16.8 г | 34.8% | 14.9% | |
14:1 Miristoleic | 0.037 ga | ~ | |||
16: 1 Palmitoleic | 0.409 ga | ~ | |||
16:1 mz | 0.168 ga | ~ | |||
16: 1 kusinthana | 0.008 ga | ~ | |||
17:1 Heptadecene | 0.055 ga | ~ | |||
18:1 Olein (omega-9) | 5.264 ga | ~ | |||
18:1 mz | 2.505 ga | ~ | |||
18: 1 kusinthana | 0.342 ga | ~ | |||
20: 1 Chidole (9) | 0.025 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.657 ga | kuchokera 11.2 mpaka 20.6 | 5.9% | 2.5% | |
18: 2 Linoleic | 0.552 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.015 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.231 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.13 ga | ~ | |||
18: 3 Wachisoni | 0.037 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.012 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.007 ga | ~ | |||
20:3 Omega-6 | 0.007 ga | ~ | |||
20:4 Arachidonic | 0.045 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.002 ga | ~ | |||
Omega-3 mafuta acids | 0.02 ga | kuchokera 0.9 mpaka 3.7 | 2.2% | 0.9% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 ga | ~ | |||
Omega-6 mafuta acids | 0.285 ga | kuchokera 4.7 mpaka 16.8 | 6.1% | 2.6% |
Mphamvu ndi 233 kcal.
- 3 oz = 85 g (198.1 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 279 гр (650.1 кКал)
Ng'ombe yosankhidwa, kudula, kudula mzidutswa, nyama yokhala ndi mafuta imachotsedwa ku 0 ″, yophika mavitamini ndi michere yambiri monga: vitamini B2 - 14,5%, choline - 16,5%, vitamini B6 - 27,1%, vitamini B12 - 92%, vitamini PP - 28,4%, potaziyamu - 12,8 %, phosphorus - 27,8%, chitsulo - 15,5%, selenium - 52,2%, zinc - 52,3%
- Vitamini V2 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 V6 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 V12 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 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.
- 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.
- hardware 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.
- 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.
- 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.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: calorie okhutira 233 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Anasankha ng'ombe, kudula, kudula zidutswa, nyama ndi mafuta kuchotsedwa 0 ″, kuphika, zopatsa mphamvu, zakudya, zothandiza katundu Anasankha ng'ombe, kudula, kudula mu zidutswa, nyama yokhala ndi mafuta yochotsedwa ku 0 ″, yophikidwa
2021-02-17