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 | 142 kcal | 1684 kcal | 8.4% | 5.9% | 1186 ga |
Mapuloteni | 20.25 ga | 76 ga | 26.6% | 18.7% | 375 ga |
mafuta | 6.18 ga | 56 ga | 11% | 7.7% | 906 ga |
Water | 73.22 ga | 2273 ga | 3.2% | 2.3% | 3104 ga |
ash | 0.99 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.149 mg | 1.5 mg | 9.9% | 7% | 1007 ga |
Vitamini B2, Riboflavin | 0.293 mg | 1.8 mg | 16.3% | 11.5% | 614 ga |
Vitamini B5, Pantothenic | 0.618 mg | 5 mg | 12.4% | 8.7% | 809 ga |
Vitamini B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 13.6% | 518 ga |
Vitamini B12, cobalamin | 2.77 p | 3 mg | 92.3% | 65% | 108 ga |
Vitamini RR, | 5.595 mg | 20 mg | 28% | 19.7% | 357 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 320 mg | 2500 mg | 12.8% | 9% | 781 ga |
Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 3.9% | 1818 |
Sodium, Na | 83 mg | 1300 mg | 6.4% | 4.5% | 1566 |
Sulufule, S | 202.5 mg | 1000 mg | 20.3% | 14.3% | 494 ga |
Phosphorus, P. | 188 mg | 800 mg | 23.5% | 16.5% | 426 ga |
Tsatirani zinthu | |||||
Iron, Faith | 1.59 mg | 18 mg | 8.8% | 6.2% | 1132 ga |
Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.5% | 15385 ga |
Mkuwa, Cu | 165 mcg | 1000 mcg | 16.5% | 11.6% | 606 ga |
Selenium, Ngati | 8.6 p | 55 mcg | 15.6% | 11% | 640 ga |
Nthaka, Zn | 4.21 mg | 12 mg | 35.1% | 24.7% | 285 ga |
Amino acid ofunikira | |||||
Arginine * | 1.202 ga | ~ | |||
valine | 1.092 ga | ~ | |||
Mbiri * | 0.641 ga | ~ | |||
Isoleucine | 0.978 ga | ~ | |||
Leucine | 1.574 ga | ~ | |||
lysine | 1.788 ga | ~ | |||
methionine | 0.518 ga | ~ | |||
threonine | 0.865 ga | ~ | |||
Tryptophan | 0.236 ga | ~ | |||
phenylalanine | 0.823 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.218 ga | ~ | |||
Aspartic asidi | 1.782 ga | ~ | |||
Glycine | 0.988 ga | ~ | |||
Asidi a Glutamic | 2.938 ga | ~ | |||
Mapuloteni | 0.849 ga | ~ | |||
Serine | 0.752 ga | ~ | |||
Tyrosine | 0.68 ga | ~ | |||
Cysteine | 0.243 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 64 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.54 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.006 ga | ~ | |||
12: 0 Zolemba | 0.013 ga | ~ | |||
14: 0 Zachinsinsi | 0.188 ga | ~ | |||
15: 0 Pentadecanoic | 0.027 ga | ~ | |||
16: 0 Palmitic | 1.297 ga | ~ | |||
17: 0 Margarine | 0.071 ga | ~ | |||
18: 0 Stearic | 0.929 ga | ~ | |||
20: 0 Arachidic | 0.008 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.53 ga | Mphindi 16.8 g | 15.1% | 10.6% | |
14: 1 Mirandolina | 0.007 ga | ~ | |||
16: 1 Palmitoleic | 0.116 ga | ~ | |||
18: 1 Oleic (Omega-9) | 2.338 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.024 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.276 ga | kuchokera 11.2 mpaka 20.6 g | 2.5% | 1.8% | |
18: 2 Linoleic | 0.167 ga | ~ | |||
18: 3 Wachisoni | 0.078 ga | ~ | |||
20: 4 Arachidonic | 0.029 ga | ~ | |||
Omega-3 mafuta acids | 0.078 ga | kuchokera 0.9 mpaka 3.7 g | 8.7% | 6.1% | |
Omega-6 mafuta acids | 0.196 ga | kuchokera 4.7 mpaka 16.8 g | 4.2% | 3% |
Mphamvu ndi 142 kcal.
- oz = 28.35 g (40.3 kcal)
- 3 oz = 85 g (120.7 kcal)
- lb = 453.6 g (644.1 kcal)
Mwanawankhosa, waku Australia, Wozizira, nyama yokhayo, yokonza mafuta okwanira 1/8,, yaiwisi muli mavitamini ndi michere yambiri monga: vitamini B2 - 16,3%, vitamini B5 - 12,4%, vitamini B6 - 19,3%, vitamini B12 - 92,3%, vitamini PP - 28%, potaziyamu - 12,8, 23,5%, phosphorus - 16.5%, mkuwa 15,6% ndi selenium - 35,1%, zinc - XNUMX%
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni ndipo amalimbikitsa kulandiridwa kwa mitunduyo ndi chowunikira chowonera ndikusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuphwanya kuwala, ndi kuwunika kwamadzulo.
- vitamini B5 imakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka mafuta m'thupi, kaphatikizidwe ka mahomoni ena, hemoglobin, imathandizira kuyamwa kwa amino acid ndi shuga m'matumbo, komanso kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- 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 ma nucleic acid amathandizira pakupanga maselo ofiira amwazi, kuti akhalebe ndi homocysteine wamba magazi. Kulakalaka kudya kumatsagana ndi kudya kwa vitamini B6, komanso kusokonekera kwa khungu, kukula kwa magazi, 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 gawo kapena sekondale komanso kuchepa kwa magazi, leukopenia, ndi thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kudya mavitamini osakwanira kumatsagana ndi kusokonekera kwa khungu, m'mimba, ndi dongosolo lamanjenje.
- Potaziyamu Ndi ion yayikulu yama cell yomwe imagwira nawo ntchito yoyang'anira madzi, asidi, ndi ma elektrolyte, omwe amakhudzidwa ndi zikhumbo zamitsempha, komanso 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.
- 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 imakhudzana ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid, ndikuwongolera kufotokozedwa kwa majini angapo. 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 mayamwidwe amkuwa motero kungapangitse kuchepa kwa magazi m'thupi gs: kalori 142 zopatsa mphamvu, mankhwala, zakudya zopatsa thanzi, mavitamini, michere yofunika kuposa Mwanawankhosa waku Australia, Nyama yokhazikitsidwa, nyama yokha, yochepetsedwa ndi 1/8 ″ mafuta, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za Mwanawankhosa waku Australia, Nyama yokhazikitsidwa, nyama yokha, yokonzedwa mpaka 1/8 ″ mafuta, yaiwisi.