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 calorie | Tsamba 79 | Tsamba 1684 | 4.7% | 5.9% | 2132 ga |
| Mapuloteni | 16.64 ga | 76 ga | 21.9% | 27.7% | 457 ga |
| mafuta | 0.91 ga | 56 ga | 1.6% | 2% | 6154 ga |
| Water | 81.36 ga | 2273 ga | 3.6% | 4.6% | 2794 ga |
| ash | 1.13 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 1.6% | 7500 ga |
| Retinol | 0.012 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.7% | 1875 ga |
| Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 4.2% | 3000 ga |
| Vitamini B5, pantothenic | 0.15 mg | 5 mg | 3% | 3.8% | 3333 ga |
| Vitamini B6, pyridoxine | 0.24 mg | 2 mg | 12% | 15.2% | 833 ga |
| Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 2.3% | 5714 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.9 | Makilogalamu 3 | 30% | 38% | 333 ga |
| Vitamini PP, NO | 2.1 mg | 20 mg | 10.5% | 13.3% | 952 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 400 mg | 2500 mg | 16% | 20.3% | 625 ga |
| Calcium, CA | 10 mg | 1000 mg | 1% | 1.3% | 10000 ga |
| Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 4.2% | 3077 ga |
| Sodium, Na | 61 mg | 1300 mg | 4.7% | 5.9% | 2131 ga |
| Sulufule, S | 166.4 mg | 1000 mg | 16.6% | 21% | 601 ga |
| Phosphorus, P. | 200 mg | 800 mg | 25% | 31.6% | 400 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.28 mg | 18 mg | 1.6% | 2% | 6429 ga |
| Manganese, Mn | 0.015 mg | 2 mg | 0.8% | 1% | 13333 ga |
| Mkuwa, Cu | Makilogalamu 32 | Makilogalamu 1000 | 3.2% | 4.1% | 3125 ga |
| Selenium, Ngati | Makilogalamu 36.5 | Makilogalamu 55 | 66.4% | 84.1% | 151 ga |
| Nthaka, Zn | 1.03 mg | 12 mg | 8.6% | 10.9% | 1165 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.996 ga | ~ | |||
| valine | 0.857 ga | ~ | |||
| Mbiri * | 0.49 ga | ~ | |||
| Isoleucine | 0.767 ga | ~ | |||
| nyalugwe | 1.352 ga | ~ | |||
| lysine | 1.528 ga | ~ | |||
| methionine | 0.492 ga | ~ | |||
| threonine | 0.729 ga | ~ | |||
| tryptophan | 0.186 ga | ~ | |||
| chithuvj | 0.65 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.006 ga | ~ | |||
| Aspartic asidi | 1.704 ga | ~ | |||
| glycine | 0.799 ga | ~ | |||
| Asidi a Glutamic | 2.484 ga | ~ | |||
| Mapuloteni | 0.588 ga | ~ | |||
| serine | 0.679 ga | ~ | |||
| tyrosin | 0.562 ga | ~ | |||
| Cysteine | 0.178 ga | ~ | |||
| sterols | |||||
| Cholesterol | 52 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.32 ga | maulendo 18.7 г | |||
| 8: 0 Wopanga | 0.057 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.031 ga | ~ | |||
| 16: 0 Palmitic | 0.176 ga | ~ | |||
| 18: 0 Stearin | 0.056 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.329 ga | Mphindi 16.8 г | 2% | 2.5% | |
| 16: 1 Palmitoleic | 0.082 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.247 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.032 ga | kuchokera 11.2 mpaka 20.6 | 0.3% | 0.4% | |
| 18: 2 Linoleic | 0.032 ga | ~ | |||
| Omega-6 mafuta acids | 0.032 ga | kuchokera 4.7 mpaka 16.8 | 0.7% | 0.9% |
Mphamvu ndi 79 kcal.
- 3 oz = 85 g (67.2 kCal)
- Mzere 0,5 = 176 g (139 kCal)
Elpout American, yaiwisi mavitamini ndi michere yambiri monga: vitamini B6 - 12%, vitamini B12 - 30%, potaziyamu - 16%, phosphorus - 25%, selenium - 66,4%
- vitamini B6 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 B12 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.
- 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.
- 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.
Tags: calorie zili 79 kcal, mankhwala, zakudya, mavitamini, mchere, mmene American Beldug zothandiza, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu wa American Belduga, yaiwisi