Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili m'thupi (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini, ndi mchere) mu magalamu 100 a gawo lodyedwa.
| Zakudya zabwino | Chiwerengero | Zachikhalidwe ** | % yachibadwa mu 100 g | % ya 100 kcal yachibadwa | 100% ya zachilendo |
| Kalori | 150 kcal | 1684 kcal | 8.9% | 5.9% | 1123 ga |
| Mapuloteni | 29.45 ga | 76 ga | 38.8% | 25.9% | 258 ga |
| mafuta | 2.67 ga | 56 ga | 4.8% | 3.2% | 2097 ga |
| Water | 65.9 ga | 2273 ga | 2.9% | 1.9% | 3449 ga |
| ash | 1.45 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 11.5% | 577 ga |
| Vitamini B2, Riboflavin | 0.73 mg | 1.8 mg | 40.6% | 27.1% | 247 ga |
| Vitamini B9, folate | 9 mcg | 400 mcg | 2.3% | 1.5% | 4444 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 372 mg | 2500 mg | 14.9% | 9.9% | 672 ga |
| Calcium, CA | 4 mg | 1000 mg | 0.4% | 0.3% | 25000 ga |
| Mankhwala a magnesium, mg | 28 mg | 400 mg | 7% | 4.7% | 1429 ga |
| Sodium, Na | 54 mg | 1300 mg | 4.2% | 2.8% | 2407 ga |
| Sulufule, S | 294.5 mg | 1000 mg | 29.5% | 19.7% | 340 ga |
| Phosphorus, P. | 210 mg | 800 mg | 26.3% | 17.5% | 381 ga |
| Tsatirani zinthu | |||||
| Iron, Faith | 4.2 mg | 18 mg | 23.3% | 15.5% | 429 |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 ga |
| Mkuwa, Cu | 213 p | 1000 mcg | 21.3% | 14.2% | 469 ga |
| Selenium, Ngati | 12.9 mcg | 55 mcg | 23.5% | 15.7% | 426 ga |
| Nthaka, Zn | 1.68 mg | 12 mg | 14% | 9.3% | 714 ga |
| Amino acid ofunikira | |||||
| Arginine * | 1.938 ga | ~ | |||
| valine | 1.31 ga | ~ | |||
| Mbiri * | 1.401 ga | ~ | |||
| Isoleucine | 1.126 ga | ~ | |||
| Leucine | 2.489 ga | ~ | |||
| lysine | 2.462 ga | ~ | |||
| methionine | 0.838 ga | ~ | |||
| threonine | 1.362 ga | ~ | |||
| phenylalanine | 1.166 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 1.716 ga | ~ | |||
| Aspartic asidi | 2.79 ga | ~ | |||
| Glycine | 1.323 ga | ~ | |||
| Asidi a Glutamic | 4.427 ga | ~ | |||
| Mapuloteni | 1.349 ga | ~ | |||
| Serine | 1.244 ga | ~ | |||
| Tyrosine | 1.022 ga | ~ | |||
| Cysteine | 0.262 ga | ~ | |||
| Ma sterols (mankhwala) | |||||
| Cholesterol | 126 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Pasadena mafuta acids | 0.97 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.03 ga | ~ | |||
| 16: 0 Palmitic | 0.45 ga | ~ | |||
| 18: 0 Stearic | 0.49 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.63 ga | Mphindi 16.8 g | 3.8% | 2.5% | |
| 16: 1 Palmitoleic | 0.01 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.63 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.58 ga | kuchokera 11.2 mpaka 20.6 g | 5.2% | 3.5% | |
| 18: 2 Linoleic | 0.33 ga | ~ | |||
| 18: 3 Wachisoni | 0.1 ga | ~ | |||
| 20: 4 Arachidonic | 0.16 ga | ~ | |||
| Omega-3 mafuta acids | 0.1 ga | kuchokera 0.9 mpaka 3.7 g | 11.1% | 7.4% | |
| Omega-6 mafuta acids | 0.49 ga | kuchokera 4.7 mpaka 16.8 g | 10.4% | 6.9% |
Mphamvu ndi 150 kcal.
- 3 oz = 85 g (127.5 kcal)
- chidutswa, chophika (zokolola kuchokera ku 1 lb nyama yaiwisi, yopanda phindu) = 340 g (510 kcal)
Antelope, yophika olemera mu mavitamini ndi mchere monga: vitamini B1 - 17,3%, vitamini B2 - 40,6%, potaziyamu - 14,9%, phosphorous - 26,3%, iron - 23,3%, mkuwa - 21,3. selenium - 23,5%, zinki - 14%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yamadzimadzi. Amapereka thupi mphamvu ndi zinthu zapulasitiki komanso kagayidwe kazinthu ka amino acid. Kuperewera kwa mavitaminiwa kumabweretsa zovuta zamanjenje, kugaya chakudya, komanso mtima.
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni ndipo amalimbikitsa kulandiridwa kwa mitunduyo ndi chowunikira chowonera ndikusintha kwamdima. Mavitamini B2 osakwanira amatsagana ndi kuphwanya khungu, zotupa, kuwonongeka kwa kuwala, ndi kuwunika kwamadzulo.
- Potaziyamu Ndi ion yayikulu yama cell yomwe imagwira nawo ntchito yoyang'anira madzi, asidi, ndi ma elektrolyte, omwe amatenga nawo gawo pazokhumba zamitsempha, kuwongolera kuthamanga kwa magazi.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu zamagetsi, amayang'anira kuchuluka kwa asidi-alkaline, gawo la phospholipids, nucleotides, ndi ma nucleic acid, ofunikira kuti mafupa ndi mano akhale ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Pogwiritsa ntchito kayendedwe ka ma electron, mpweya umapereka njira yowonjezeretsa mphamvu ndi kuyambitsa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobinuria atony wa chigoba minofu, kutopa, cardiomyopathy, atrophic gastritis.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox yomwe imakhudzana ndi kagayidwe kazitsulo ndipo imathandizira mapuloteni ndi mayamwidwe a 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 pantchito yoteteza antioxidant m'thupi la munthu, chomwe chimagwira ntchito mthupi mwake, chimakhudzidwa ndikuwongolera zomwe zimachitika mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi malekezero), 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 mitundu yambiri yamatenda. 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 kuchuluka kwa zinc kungasokoneze kuyamwa kwa mkuwa motero kumathandizira kukulira kuchepa kwa magazi.