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 110 | Tsamba 1684 | 6.5% | 5.9% | 1531 ga |
Mapuloteni | 17.18 ga | 76 ga | 22.6% | 20.5% | 442 ga |
mafuta | 3.98 ga | 56 ga | 7.1% | 6.5% | 1407 ga |
Zakudya | 0.08 ga | 219 ga | 273750 ga | ||
Water | 77.69 ga | 2273 ga | 3.4% | 3.1% | 2926 ga |
ash | 1.07 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.52 mg | 1.5 mg | 34.7% | 31.5% | 288 ga |
Vitamini B2, riboflavin | 1 mg | 1.8 mg | 55.6% | 50.5% | 180 ga |
Vitamini B5, pantothenic | 2.78 mg | 5 mg | 55.6% | 50.5% | 180 ga |
Vitamini B6, pyridoxine | 0.43 mg | 2 mg | 21.5% | 19.5% | 465 ga |
Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.5% | 20000 ga |
Vitamini B12, cobalamin | Makilogalamu 13.76 | Makilogalamu 3 | 458.7% | 417% | 22 ga |
Vitamini C, ascorbic | 8 mg | 90 mg | 8.9% | 8.1% | 1125 ga |
Vitamini PP, NO | 6.4 mg | 20 mg | 32% | 29.1% | 313 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 261 mg | 2500 mg | 10.4% | 9.5% | 958 ga |
Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.5% | 20000 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 4.1% | 2222 ga |
Sodium, Na | 77 mg | 1300 mg | 5.9% | 5.4% | 1688 ga |
Sulufule, S | 171.8 mg | 1000 mg | 17.2% | 15.6% | 582 ga |
Phosphorus, P. | 211 mg | 800 mg | 26.4% | 24% | 379 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.24 mg | 18 mg | 23.6% | 21.5% | 425 ga |
Manganese, Mn | 0.036 mg | 2 mg | 1.8% | 1.6% | 5556 ga |
Mkuwa, Cu | Makilogalamu 340 | Makilogalamu 1000 | 34% | 30.9% | 294 ga |
Selenium, Ngati | Makilogalamu 33.3 | Makilogalamu 55 | 60.5% | 55% | 165 ga |
Nthaka, Zn | 1.47 mg | 12 mg | 12.3% | 11.2% | 816 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.067 ga | ~ | |||
valine | 0.898 ga | ~ | |||
Mbiri * | 0.462 ga | ~ | |||
Isoleucine | 0.823 ga | ~ | |||
nyalugwe | 1.349 ga | ~ | |||
lysine | 1.479 ga | ~ | |||
methionine | 0.392 ga | ~ | |||
threonine | 0.76 ga | ~ | |||
tryptophan | 0.183 ga | ~ | |||
chithuvj | 0.745 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.067 ga | ~ | |||
Aspartic asidi | 1.595 ga | ~ | |||
glycine | 0.938 ga | ~ | |||
Asidi a Glutamic | 2.48 ga | ~ | |||
Mapuloteni | 0.797 ga | ~ | |||
serine | 0.797 ga | ~ | |||
tyrosin | 0.564 ga | ~ | |||
Cysteine | 0.185 ga | ~ | |||
sterols | |||||
Cholesterol | 104 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.07 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.02 ga | ~ | |||
14: 0 Zachinsinsi | 0.07 ga | ~ | |||
16: 0 Palmitic | 0.48 ga | ~ | |||
18: 0 Stearin | 0.47 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.84 ga | Mphindi 16.8 г | 5% | 4.5% | |
16: 1 Palmitoleic | 0.06 ga | ~ | |||
18:1 Olein (omega-9) | 0.73 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.03 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.05 ga | kuchokera 11.2 mpaka 20.6 | 9.4% | 8.5% | |
18: 2 Linoleic | 0.71 ga | ~ | |||
18: 3 Wachisoni | 0.03 ga | ~ | |||
20:4 Arachidonic | 0.24 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.03 ga | ~ | |||
Omega-3 mafuta acids | 0.09 ga | kuchokera 0.9 mpaka 3.7 | 10% | 9.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.03 ga | ~ | |||
Omega-6 mafuta acids | 0.95 ga | kuchokera 4.7 mpaka 16.8 | 20.2% | 18.4% |
Mphamvu ndi 110 kcal.
- oz = 28.35 g (31.2 kcal)
- 4 oz = 113 g (124.3 kCal)
Mtima wosalala, waiwisi mavitamini ndi michere yambiri monga: vitamini B1 - 34,7%, vitamini B2 - 55,6%, vitamini B5 - 55,6%, vitamini B6 - 21,5%, vitamini B12 - 458,7%, vitamini PP. - 32%, phosphorus - 26,4%, chitsulo - 23,6%, mkuwa - 34%, selenium - 60,5%, zinc - 12,3%
- Vitamini V1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- Vitamini V2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- Vitamini V5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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: kalori okhutira 110 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza nyama yamwana wang'ombe mtima, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu mtima wa nyama yamwana wang'ombe, yaiwisi
2021-02-17