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 253 | Tsamba 1684 | 15% | 5.9% | 666 ga |
| Mapuloteni | 27.53 ga | 76 ga | 36.2% | 14.3% | 276 ga |
| mafuta | 15 ga | 56 ga | 26.8% | 10.6% | 373 ga |
| Water | 56.8 ga | 2273 ga | 2.5% | 1% | 4002 ga |
| ash | 1.08 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.4% | 1667 ga |
| Vitamini B2, riboflavin | 0.22 mg | 1.8 mg | 12.2% | 4.8% | 818 ga |
| Vitamini B5, pantothenic | 0.45 mg | 5 mg | 9% | 3.6% | 1111 ga |
| Vitamini B6, pyridoxine | 0.26 mg | 2 mg | 13% | 5.1% | 769 ga |
| Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 0.9% | 4444 ga |
| Vitamini B12, cobalamin | Makilogalamu 2.61 | Makilogalamu 3 | 87% | 34.4% | 115 ga |
| Vitamini PP, NO | 4.45 mg | 20 mg | 22.3% | 8.8% | 449 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 357 mg | 2500 mg | 14.3% | 5.7% | 700 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.3% | 12500 ga |
| Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 2.5% | 1600 ga |
| Sodium, Na | 73 mg | 1300 mg | 5.6% | 2.2% | 1781 ga |
| Sulufule, S | 275.3 mg | 1000 mg | 27.5% | 10.9% | 363 ga |
| Phosphorus, P. | 209 mg | 800 mg | 26.1% | 10.3% | 383 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.82 mg | 18 mg | 15.7% | 6.2% | 638 ga |
| Manganese, Mn | 0.016 mg | 2 mg | 0.8% | 0.3% | 12500 ga |
| Mkuwa, Cu | Makilogalamu 105 | Makilogalamu 1000 | 10.5% | 4.2% | 952 ga |
| Selenium, Ngati | Makilogalamu 22.8 | Makilogalamu 55 | 41.5% | 16.4% | 241 ga |
| Nthaka, Zn | 7.46 mg | 12 mg | 62.2% | 24.6% | 161 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.74 ga | ~ | |||
| valine | 1.339 ga | ~ | |||
| Mbiri * | 0.943 ga | ~ | |||
| Isoleucine | 1.238 ga | ~ | |||
| nyalugwe | 2.176 ga | ~ | |||
| lysine | 2.291 ga | ~ | |||
| methionine | 0.705 ga | ~ | |||
| threonine | 1.203 ga | ~ | |||
| tryptophan | 0.308 ga | ~ | |||
| chithuvj | 1.075 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.661 ga | ~ | |||
| Aspartic asidi | 2.515 ga | ~ | |||
| glycine | 1.502 ga | ~ | |||
| Asidi a Glutamic | 4.136 ga | ~ | |||
| Mapuloteni | 1.216 ga | ~ | |||
| serine | 1.053 ga | ~ | |||
| tyrosin | 0.925 ga | ~ | |||
| Cysteine | 0.308 ga | ~ | |||
| sterols | |||||
| Cholesterol | 81 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 5.99 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.01 ga | ~ | |||
| 12: 0 Zolemba | 0.01 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.46 ga | ~ | |||
| 16: 0 Palmitic | 3.52 ga | ~ | |||
| 18: 0 Stearin | 1.99 ga | ~ | |||
| Monounsaturated mafuta zidulo | 6.27 ga | Mphindi 16.8 г | 37.3% | 14.7% | |
| 16: 1 Palmitoleic | 0.53 ga | ~ | |||
| 18:1 Olein (omega-9) | 5.73 ga | ~ | |||
| 20: 1 Chidole (9) | 0.01 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.43 ga | kuchokera 11.2 mpaka 20.6 | 3.8% | 1.5% | |
| 18: 2 Linoleic | 0.35 ga | ~ | |||
| 18: 3 Wachisoni | 0.03 ga | ~ | |||
| 20:4 Arachidonic | 0.04 ga | ~ | |||
| Omega-3 mafuta acids | 0.03 ga | kuchokera 0.9 mpaka 3.7 | 3.3% | 1.3% | |
| Omega-6 mafuta acids | 0.39 ga | kuchokera 4.7 mpaka 16.8 | 8.3% | 3.3% |
Mphamvu ndi 253 kcal.
- 3 oz = 85 g (215.1 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 207 гр (523.7 кКал)
Ng'ombe, nthiti, nthiti zazikulu (nthiti 6-9), nyama yowonda, yokazinga mavitamini ndi michere yambiri monga: vitamini B2 - 12,2%, vitamini B6 - 13%, vitamini B12 - 87%, vitamini PP - 22,3%, potaziyamu - 14,3%, phosphorus - 26,1 , 15,7%, chitsulo - 41,5%, selenium - 62,2%, zinc - XNUMX%
- 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.
- 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: kalori okhutira 253 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, n'chifukwa chiyani zothandiza? Kusankha ng'ombe, nthiti, m'mphepete mwake (nthiti 6-9), nyama yowonda, yokazinga, zopatsa mphamvu, zopatsa thanzi, zothandiza Kusankha ng'ombe, nthiti, m'mphepete (nthiti 6-9), nyama yowonda, yokazinga.