Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
| Zakudya zabwino | Chiwerengero | Zachikhalidwe ** | % yachibadwa mu 100 g | % ya 100 kcal yachibadwa | 100% ya zachilendo |
| Kalori | 259 kcal | 1684 kcal | 15.4% | 5.9% | 650 ga |
| Mapuloteni | 32.42 ga | 76 ga | 42.7% | 16.5% | 234 ga |
| mafuta | 13.39 ga | 56 ga | 23.9% | 9.2% | 418 ga |
| Water | 53.55 ga | 2273 ga | 2.4% | 0.9% | 4245 ga |
| ash | 1.13 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.6% | 1500 ga |
| Vitamini B2, Riboflavin | 0.82 mg | 1.8 mg | 45.6% | 17.6% | 220 ga |
| Vitamini B4, choline | 122.3 mg | 500 mg | 24.5% | 9.5% | 409 ga |
| Vitamini B6, pyridoxine | 0.29 mg | 2 mg | 14.5% | 5.6% | 690 ga |
| Vitamini B9, folate | 6 mcg | 400 mcg | 1.5% | 0.6% | 6667 ga |
| Vitamini B12, cobalamin | 2.47 mcg | 3 mg | 82.3% | 31.8% | 121 ga |
| Vitamini E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 1.3% | 3061 ga |
| Vitamini K, phylloquinone, | 1.8 mcg | 120 mcg | 1.5% | 0.6% | 6667 ga |
| Vitamini RR, ne | 3.35 mg | 20 mg | 16.8% | 6.5% | 597 ga |
| betaine | 16.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 263 mg | 2500 mg | 10.5% | 4.1% | 951 ga |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.2% | 20000 ga |
| Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 2.2% | 1739 ga |
| Sodium, Na | 71 mg | 1300 mg | 5.5% | 2.1% | 1831 |
| Sulufule, S | 324.2 mg | 1000 mg | 32.4% | 12.5% | 308 ga |
| Phosphorus, P. | 170 mg | 800 mg | 21.3% | 8.2% | 471 ga |
| Tsatirani zinthu | |||||
| Iron, Faith | 10.73 mg | 18 mg | 59.6% | 23% | 168 ga |
| Mkuwa, Cu | 148 mcg | 1000 mcg | 14.8% | 5.7% | 676 ga |
| Selenium, Ngati | 11.2 p | 55 mcg | 20.4% | 7.9% | 491 ga |
| Nthaka, Zn | 10.27 mg | 12 mg | 85.6% | 33.1% | 117 ga |
| Ma sterols (mankhwala) | |||||
| Cholesterol | 98 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 3.54 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.188 ga | ~ | |||
| 16: 0 Palmitic | 2.073 ga | ~ | |||
| 18: 0 Stearic | 0.769 ga | ~ | |||
| Monounsaturated mafuta zidulo | 5.66 ga | Mphindi 16.8 g | 33.7% | 13% | |
| 16: 1 Palmitoleic | 0.725 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 4.13 ga | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.057 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.4 ga | kuchokera 11.2 mpaka 20.6 g | 21.4% | 8.3% | |
| 18: 2 Linoleic | 1.572 ga | ~ | |||
| 18: 3 Wachisoni | 0.049 ga | ~ | |||
| 20: 4 Arachidonic | 0.321 ga | ~ | |||
| Omega-3 mafuta acids | 0.12 ga | kuchokera 0.9 mpaka 3.7 g | 13.3% | 5.1% | |
| 22: 5 Docosapentaenoic (WPC), omega-3 | 0.034 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), omega-3 | 0.037 ga | ~ | |||
| Omega-6 mafuta acids | 1.893 ga | kuchokera 4.7 mpaka 16.8 g | 40.3% | 15.6% |
Mphamvu yake ndi ma calories 259.
- 3 oz = 85 g (220.2 kcal)
- chidutswa, chophika (zokolola kuchokera ku 1 lb nyama yaiwisi, yopanda mafupa) = 277 magalamu (717.4 calories)
Chimbalangondo, chophika pang'onopang'ono, olemera mu mavitamini ndi mchere monga: vitamini B2 - 45,6%, choline - 24,5%, vitamini B6 - 14,5%, vitamini B12 - 82,3%, vitamini PP - 16,8%, phosphorous - 21,3. 59,6%, chitsulo - 14,8%, mkuwa - 20.4%, selenium ndi 85,6%, zinki - XNUMX%
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni, amalimbikitsa kulandila mitundu kwa chowunikira chowonera komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuphwanya kuwala ndi kuwunika kwamadzulo.
- Choline ndi gawo la lecithin, imathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, imagwira ngati lipotropic factor.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu Central manjenje, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid kumathandizira pakupanga maselo ofiira amwazi, kuti akhalebe ndi homocysteine wamagazi. Kusakwanira kudya vitamini B6 kumatsagana ndi kuchepa kwa njala, komanso kusokonezeka kwa khungu, kukula kwa kupezeka, kuchepa kwa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 amalumikizana ndi mavitamini, omwe amapezeka mu hematopoiesis. Kuperewera kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Mavitamini osakwanira amatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- Phosphorus amatenga nawo mbali pazinthu zambiri za thupi, kuphatikizapo mphamvu zamagetsi, zimayendetsa bwino acid-alkaline, gawo la phospholipids, nucleotides ndi nucleic acid, zofunika kuti mafupa ndi mano akhale ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, kumapereka njira ya redox zochita ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobinuria atony wa mafupa a minofu, kutopa, cardiomyopathy, atrophic gastritis.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox yomwe imakhudzidwa ndi kagayidwe kachitsulo ndipo imathandizira kuyamwa kwa mapuloteni ndi 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 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 zolumikizana, msana ndi malekezero), matenda a 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 kufotokozera kwamitundu ingapo. 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 kuthekera kwa mlingo waukulu wa zinc kumatha kusokoneza kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Kuwongolera kwathunthu zakudya zopatsa thanzi zomwe mungathe kuziwona mu pulogalamuyi.
Tags: calorie 259 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere kuposa zothandiza Chimbalangondo, pang'onopang'ono kuphika, zopatsa mphamvu, zakudya, zopindulitsa katundu Bear, yophika pa moto pang'onopang'ono.