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 | 210 kcal | 1684 kcal | 12.5% | 6% | 802 ga |
Mapuloteni | 27.12 ga | 76 ga | 35.7% | 17% | 280 ga |
mafuta | 10.5 ga | 56 ga | 18.8% | 9% | 533 ga |
Water | 61.38 ga | 2273 ga | 2.7% | 1.3% | 3703 ga |
ash | 1.45 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.2% | 1500 ga |
Vitamini B2, Riboflavin | 0.28 mg | 1.8 mg | 15.6% | 7.4% | 643 ga |
Vitamini B4, choline | 104 mg | 500 mg | 20.8% | 9.9% | 481 ga |
Vitamini B5, Pantothenic | 0.69 mg | 5 mg | 13.8% | 6.6% | 725 ga |
Vitamini B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.3% | 1429 ga |
Vitamini B9, folate | 23 mcg | 400 mcg | 5.8% | 2.8% | 1739 ga |
Vitamini B12, cobalamin | 3.11 p | 3 mg | 103.7% | 49.4% | 96 ga |
Vitamini D, calciferol | 0.1 p | 10 p | 1% | 0.5% | 10000 ga |
Vitamini D3, cholecalciferol | 0.1 p | ~ | |||
Vitamini E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.6% | 7500 ga |
Vitamini K, phylloquinone, | 5.7 p | 120 mcg | 4.8% | 2.3% | 2105 |
Vitamini PP | 6.15 mg | 20 mg | 30.8% | 14.7% | 325 ga |
betaine | 13.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 324 mg | 2500 mg | 13% | 6.2% | 772 ga |
Calcium, CA | 21 mg | 1000 mg | 2.1% | 1% | 4762 ga |
Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 3.5% | 1379 ga |
Sodium, Na | 83 mg | 1300 mg | 6.4% | 3% | 1566 |
Sulufule, S | 271.2 mg | 1000 mg | 27.1% | 12.9% | 369 ga |
Phosphorus, P. | 217 mg | 800 mg | 27.1% | 12.9% | 369 ga |
Tsatirani zinthu | |||||
Iron, Faith | 2.19 mg | 18 mg | 12.2% | 5.8% | 822 ga |
Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 0.7% | 7143 ga |
Mkuwa, Cu | 137 mcg | 1000 mcg | 13.7% | 6.5% | 730 ga |
Selenium, Ngati | 31.3 p | 55 mcg | 56.9% | 27.1% | 176 ga |
Nthaka, Zn | 6.6 mg | 12 mg | 55% | 26.2% | 182 ga |
Amino acid ofunikira | |||||
Arginine * | 1.611 ga | ~ | |||
valine | 1.463 ga | ~ | |||
Mbiri * | 0.859 ga | ~ | |||
Isoleucine | 1.308 ga | ~ | |||
Leucine | 2.109 ga | ~ | |||
lysine | 2.395 ga | ~ | |||
methionine | 0.696 ga | ~ | |||
threonine | 1.161 ga | ~ | |||
Tryptophan | 0.317 ga | ~ | |||
phenylalanine | 1.104 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.631 ga | ~ | |||
Aspartic asidi | 2.387 ga | ~ | |||
Glycine | 1.324 ga | ~ | |||
Asidi a Glutamic | 3.935 ga | ~ | |||
Mapuloteni | 1.137 ga | ~ | |||
Serine | 1.008 ga | ~ | |||
Tyrosine | 0.911 ga | ~ | |||
Cysteine | 0.324 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 93 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 3.88 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.02 ga | ~ | |||
12: 0 Zolemba | 0.03 ga | ~ | |||
14: 0 Zachinsinsi | 0.29 ga | ~ | |||
16: 0 Palmitic | 2.08 ga | ~ | |||
18: 0 Stearic | 1.28 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.24 ga | Mphindi 16.8 g | 25.2% | 12% | |
16: 1 Palmitoleic | 0.32 ga | ~ | |||
18: 1 Oleic (Omega-9) | 3.83 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.94 ga | kuchokera 11.2 mpaka 20.6 g | 8.4% | 4% | |
18: 2 Linoleic | 0.7 ga | ~ | |||
18: 3 Wachisoni | 0.15 ga | ~ | |||
20: 4 Arachidonic | 0.09 ga | ~ | |||
Omega-3 mafuta acids | 0.15 ga | kuchokera 0.9 mpaka 3.7 g | 16.7% | 8% | |
Omega-6 mafuta acids | 0.79 ga | kuchokera 4.7 mpaka 16.8 g | 16.8% | 8% |
Mphamvu ndi 210 kcal.
- 3 oz = 85 g (178.5 kcal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 202 g (424.2 kcal)
Mwanawankhosa, phewa, ndi scapular ziwalo zokazinga pamoto vitamini B2 ndi 15.6%, choline ndi 20.8%, vitamini B5 - 13,8%, vitamini B12 - 103,7%, vitamini PP - 30,8%, potaziyamu - 13%, phosphorous - 27,1%, chitsulo - 12.2%, mkuwa - 13,7%, selenium - 56,9%, zinki - 55%
- vitamini B2 imagwira nawo ntchito zochepetsera oxidation ndikulimbikitsa kulandiridwa kwamitundu ndi makina owonera komanso kusintha kwamdima. Kusakwanira kwa vitamini B2 kumayendera limodzi ndi kuphwanya chikhalidwe cha khungu, mucous nembanemba, kuphwanya kuwala, ndi masomphenya madzulo.
- Choline ndi gawo la lecithin, imathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, imagwira ngati lipotropic factor.
- 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.
Tags: kalori 210 zopatsa mphamvu, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere kuposa opindulitsa Mwanawankhosa, phewa ndi scapular mbali, wokazinga pa moto lotseguka, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Mwanawankhosa, phewa ndi phewa wokazinga pa moto wotseguka.