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 98 | Tsamba 1684 | 5.8% | 5.9% | 1718 ga |
| Mapuloteni | 18.3 ga | 76 ga | 24.1% | 24.6% | 415 ga |
| mafuta | 2.2 ga | 56 ga | 3.9% | 4% | 2545 ga |
| Water | 78.15 ga | 2273 ga | 3.4% | 3.5% | 2909 ga |
| ash | 1.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.047 mg | 1.5 mg | 3.1% | 3.2% | 3191 ga |
| Vitamini B2, riboflavin | 0.348 mg | 1.8 mg | 19.3% | 19.7% | 517 ga |
| Vitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 5.6% | 1818 ga |
| Vitamini B9, folate | Makilogalamu 4 | Makilogalamu 400 | 1% | 1% | 10000 ga |
| Vitamini B12, cobalamin | Makilogalamu 5.34 | Makilogalamu 3 | 178% | 181.6% | 56 ga |
| Vitamini C, ascorbic | 41 mg | 90 mg | 45.6% | 46.5% | 220 ga |
| Vitamini PP, NO | 7.895 mg | 20 mg | 39.5% | 40.3% | 253 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 362 mg | 2500 mg | 14.5% | 14.8% | 691 ga |
| Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.6% | 16667 ga |
| Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 4.4% | 2353 ga |
| Sodium, Na | 97 mg | 1300 mg | 7.5% | 7.7% | 1340 ga |
| Sulufule, S | 183 mg | 1000 mg | 18.3% | 18.7% | 546 ga |
| Phosphorus, P. | 339 mg | 800 mg | 42.4% | 43.3% | 236 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 9.32 mg | 18 mg | 51.8% | 52.9% | 193 ga |
| Manganese, Mn | 0.072 mg | 2 mg | 3.6% | 3.7% | 2778 ga |
| Mkuwa, Cu | Makilogalamu 167 | Makilogalamu 1000 | 16.7% | 17% | 599 ga |
| Selenium, Ngati | Makilogalamu 61.7 | Makilogalamu 55 | 112.2% | 114.5% | 89 ga |
| Nthaka, Zn | 1.61 mg | 12 mg | 13.4% | 13.7% | 745 ga |
| Amino Acids Ofunika | |||||
| valine | 0.85 ga | ~ | |||
| Isoleucine | 0.841 ga | ~ | |||
| nyalugwe | 1.162 ga | ~ | |||
| lysine | 1.354 ga | ~ | |||
| methionine | 0.399 ga | ~ | |||
| threonine | 0.741 ga | ~ | |||
| tryptophan | 0.18 ga | ~ | |||
| chithuvj | 0.65 ga | ~ | |||
| Amino acid osinthika | |||||
| tyrosin | 0.499 ga | ~ | |||
| Cysteine | 0.216 ga | ~ | |||
| sterols | |||||
| Cholesterol | 340 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.73 ga | maulendo 18.7 г | |||
| Monounsaturated mafuta zidulo | 0.59 ga | Mphindi 16.8 г | 3.5% | 3.6% | |
| 18:1 Olein (omega-9) | 0.5 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.16 ga | kuchokera 11.2 mpaka 20.6 | 1.4% | 1.4% | |
| 18: 2 Linoleic | 0.16 ga | ~ | |||
| Omega-6 mafuta acids | 0.16 ga | kuchokera 4.7 mpaka 16.8 | 3.4% | 3.5% |
Mphamvu ndi 98 kcal.
- oz = 28.35 g (27.8 kcal)
- 4 oz = 113 g (110.7 kCal)
Mphuno yamphongo, yaiwisi mavitamini ndi michere yambiri monga: vitamini B2 - 19,3%, vitamini B12 - 178%, vitamini C - 45,6%, vitamini PP - 39,5%, potaziyamu - 14,5%, phosphorus - 42,4 %, chitsulo - 51,8%, mkuwa - 16,7%, selenium - 112,2%, zinc - 13,4%
- 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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: calorie okhutira 98 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza nyama yamwana wang'ombe ndulu, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Ng'ombe ndulu, yaiwisi