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 caloric | Tsamba 212 | Tsamba 1684 | 12.6% | 5.9% | 794 ga |
Mapuloteni | 26.77 ga | 76 ga | 35.2% | 16.6% | 284 ga |
mafuta | 10.85 ga | 56 ga | 19.4% | 9.2% | 516 ga |
Water | 62.1 ga | 2273 ga | 2.7% | 1.3% | 3660 ga |
ash | 1.08 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.1% | 2239 ga |
Vitamini B2, riboflavin | 0.134 mg | 1.8 mg | 7.4% | 3.5% | 1343 ga |
Vitamini B4, choline | 102 mg | 500 mg | 20.4% | 9.6% | 490 ga |
Vitamini B5, pantothenic | 0.528 mg | 5 mg | 10.6% | 5% | 947 ga |
Vitamini B6, pyridoxine | 0.352 mg | 2 mg | 17.6% | 8.3% | 568 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 0.9% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 1.37 | Makilogalamu 3 | 45.7% | 21.6% | 219 ga |
Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.3% | 3750 ga |
Vitamini K, phylloquinone | Makilogalamu 1.4 | Makilogalamu 120 | 1.2% | 0.6% | 8571 ga |
Vitamini PP, NO | 4.517 mg | 20 mg | 22.6% | 10.7% | 443 ga |
betaine | 13.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 219 mg | 2500 mg | 8.8% | 4.2% | 1142 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.3% | 14286 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 2.1% | 2222 ga |
Sodium, Na | 35 mg | 1300 mg | 2.7% | 1.3% | 3714 ga |
Sulufule, S | 267.7 mg | 1000 mg | 26.8% | 12.6% | 374 ga |
Phosphorus, P. | 170 mg | 800 mg | 21.3% | 10% | 471 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.16 mg | 18 mg | 12% | 5.7% | 833 ga |
Manganese, Mn | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 ga |
Mkuwa, Cu | Makilogalamu 69 | Makilogalamu 1000 | 6.9% | 3.3% | 1449 ga |
Selenium, Ngati | Makilogalamu 26.6 | Makilogalamu 55 | 48.4% | 22.8% | 207 ga |
Nthaka, Zn | 4.56 mg | 12 mg | 38% | 17.9% | 263 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.767 ga | ~ | |||
valine | 1.355 ga | ~ | |||
Mbiri * | 0.872 ga | ~ | |||
Isoleucine | 1.243 ga | ~ | |||
nyalugwe | 2.173 ga | ~ | |||
lysine | 2.309 ga | ~ | |||
methionine | 0.711 ga | ~ | |||
threonine | 1.091 ga | ~ | |||
tryptophan | 0.18 ga | ~ | |||
chithuvj | 1.079 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.661 ga | ~ | |||
Aspartic asidi | 2.489 ga | ~ | |||
Hydroxyprolines | 0.287 ga | ~ | |||
glycine | 1.664 ga | ~ | |||
Asidi a Glutamic | 4.101 ga | ~ | |||
Mapuloteni | 1.302 ga | ~ | |||
serine | 1.076 ga | ~ | |||
tyrosin | 0.871 ga | ~ | |||
Cysteine | 0.353 ga | ~ | |||
sterols | |||||
Cholesterol | 84 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.116 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.023 ga | ~ | |||
12: 0 Zolemba | 0.023 ga | ~ | |||
14: 0 Zachinsinsi | 0.322 ga | ~ | |||
16: 0 Palmitic | 2.566 ga | ~ | |||
18: 0 Stearin | 1.181 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.625 ga | Mphindi 16.8 г | 27.5% | 13% | |
16: 1 Palmitoleic | 0.458 ga | ~ | |||
18:1 Olein (omega-9) | 4.15 ga | ~ | |||
20: 1 Chidole (9) | 0.017 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.418 ga | kuchokera 11.2 mpaka 20.6 | 3.7% | 1.7% | |
18: 2 Linoleic | 0.287 ga | ~ | |||
18: 3 Wachisoni | 0.105 ga | ~ | |||
20:4 Arachidonic | 0.026 ga | ~ | |||
Omega-3 mafuta acids | 0.105 ga | kuchokera 0.9 mpaka 3.7 | 11.7% | 5.5% | |
Omega-6 mafuta acids | 0.313 ga | kuchokera 4.7 mpaka 16.8 | 6.7% | 3.2% |
Mphamvu ndi 212 kcal.
- 3 oz = 85 g (180.2 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 338 гр (716.6 кКал)
- kuwotcha (zokolola kuchokera ku 1 yowotcha yaiwisi yolemera 786g) = 636 гр (1348.3 кКал)
Ng'ombe yamtundu wosiyanasiyana, zamkati mwa ntchafu zamkati, nyama ndi mafuta omwe achotsedwa ku 1/8 ″, yaiwisi yowira mavitamini ndi michere yambiri monga: choline - 20,4%, vitamini B6 - 17,6%, vitamini B12 - 45,7%, vitamini PP - 22,6%, phosphorus - 21,3%, iron - 12, 48,4%, selenium - 38%, zinc - XNUMX%
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- Vitamini V6 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 V12 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- hardware ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: calorie okhutira 212 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza ng'ombe zosiyanasiyana, zamkati m'munsi ntchafu, nyama ndi mafuta kuchotsedwa pa mlingo wa 1/8 ″, yaiwisi wokazinga, zopatsa mphamvu, zakudya, zothandiza katundu zosiyanasiyana ng'ombe, zamkati mwa ntchafu, nyama yokhala ndi mafuta yochotsedwa mpaka 1/8 ″, yokazinga yaiwisi
2021-02-17