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 | 186 kcal | 1684 kcal | 11% | 5.9% | 905 ga |
Mapuloteni | 28.08 ga | 76 ga | 36.9% | 19.8% | 271 ga |
mafuta | 7.33 ga | 56 ga | 13.1% | 7% | 764 ga |
Water | 63.53 ga | 2273 ga | 2.8% | 1.5% | 3578 ga |
ash | 1.48 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.11 mg | 1.5 mg | 7.3% | 3.9% | 1364 ga |
Vitamini B2, Riboflavin | 0.3 mg | 1.8 mg | 16.7% | 9% | 600 ga |
Vitamini B5, Pantothenic | 0.69 mg | 5 mg | 13.8% | 7.4% | 725 ga |
Vitamini B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.8% | 1429 ga |
Vitamini B9, folate | 23 mcg | 400 mcg | 5.8% | 3.1% | 1739 ga |
Vitamini B12, cobalamin | 3.03 p | 3 mg | 101% | 54.3% | 99 ga |
Vitamini E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.7% | 7500 ga |
Vitamini PP | 6.61 mg | 20 mg | 33.1% | 17.8% | 303 |
Ma Macronutrients | |||||
Potaziyamu, K | 335 mg | 2500 mg | 13.4% | 7.2% | 746 ga |
Calcium, CA | 13 mg | 1000 mg | 1.3% | 0.7% | 7692 ga |
Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 4.2% | 1290 ga |
Sodium, Na | 76 mg | 1300 mg | 5.8% | 3.1% | 1711 |
Sulufule, S | 280.8 mg | 1000 mg | 28.1% | 15.1% | 356 ga |
Phosphorus, P. | 224 mg | 800 mg | 28% | 15.1% | 357 ga |
Tsatirani zinthu | |||||
Iron, Faith | 2.34 mg | 18 mg | 13% | 7% | 769 ga |
Manganese, Mn | 0.029 mg | 2 mg | 1.5% | 0.8% | 6897 ga |
Mkuwa, Cu | 151 p | 1000 mcg | 15.1% | 8.1% | 662 ga |
Selenium, Ngati | 31.7 mcg | 55 mcg | 57.6% | 31% | 174 ga |
Nthaka, Zn | 5.77 mg | 12 mg | 48.1% | 25.9% | 208 ga |
Amino acid ofunikira | |||||
Arginine * | 1.668 ga | ~ | |||
valine | 1.515 ga | ~ | |||
Mbiri * | 0.889 ga | ~ | |||
Isoleucine | 1.355 ga | ~ | |||
Leucine | 2.184 ga | ~ | |||
lysine | 2.479 ga | ~ | |||
methionine | 0.72 ga | ~ | |||
threonine | 1.202 ga | ~ | |||
Tryptophan | 0.328 ga | ~ | |||
phenylalanine | 1.143 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.688 ga | ~ | |||
Aspartic asidi | 2.471 ga | ~ | |||
Glycine | 1.371 ga | ~ | |||
Asidi a Glutamic | 4.074 ga | ~ | |||
Mapuloteni | 1.178 ga | ~ | |||
Serine | 1.044 ga | ~ | |||
Tyrosine | 0.944 ga | ~ | |||
Cysteine | 0.335 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 90 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.62 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.01 ga | ~ | |||
12: 0 Zolemba | 0.02 ga | ~ | |||
14: 0 Zachinsinsi | 0.19 ga | ~ | |||
16: 0 Palmitic | 1.42 ga | ~ | |||
18: 0 Stearic | 0.87 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.95 ga | Mphindi 16.8 g | 17.6% | 9.5% | |
16: 1 Palmitoleic | 0.22 ga | ~ | |||
18: 1 Oleic (Omega-9) | 2.67 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.67 ga | kuchokera 11.2 mpaka 20.6 g | 6% | 3.2% | |
18: 2 Linoleic | 0.5 ga | ~ | |||
18: 3 Wachisoni | 0.1 ga | ~ | |||
20: 4 Arachidonic | 0.07 ga | ~ | |||
Omega-3 mafuta acids | 0.1 ga | kuchokera 0.9 mpaka 3.7 g | 11.1% | 6% | |
Omega-6 mafuta acids | 0.57 ga | kuchokera 4.7 mpaka 16.8 g | 12.1% | 6.5% |
Mphamvu yake ndi ma calories 186.
- 3 oz = 85 g (158.1 kcal)
- unit, yophika (zipatso kuchokera ku 1 lb nyama yaiwisi) = 327 g (608.2 kcal)
Mwanawankhosa, chiuno ndi phewa, zotsamira zokha, zodulidwa, zokazinga pamoto wotseguka olemera mu mavitamini ndi mchere monga: vitamini B2 ndi 16.7%, vitamini B5 - 13,8%, vitamini B12 - 101%, vitamini PP - 33,1%, potaziyamu 13.4%, phosphorous - 28%, iron - 13%. mkuwa - 15,1%, selenium - 57,6%, nthaka - 48,1%
- 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.
- 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 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. Mavitamini osakwanira amaphatikizidwa 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.
- 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 mbali ya michere yokhala ndi ntchito ya redox yomwe imagwiritsidwa ntchito popanga kagayidwe kachitsulo ndipo imapangitsa kuti mapuloteni komanso chakudya chimayamwa. 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, 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 kuyamwa kwa mkuwa motero kumathandizira kuchepa kwa magazi m'thupi.
Label: zopatsa mphamvu 186 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere kuposa opindulitsa Mwanawankhosa, m'chiuno ndi phewa, kutsamira yekha, diced, anawotcha pa moto lotseguka, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Mwanawankhosa, m'chiuno ndi phewa, kutsamira yekha, zokazinga, zokazinga pamoto wotseguka