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 244 | Tsamba 1684 | 14.5% | 5.9% | 690 ga |
Mapuloteni | 28.05 ga | 76 ga | 36.9% | 15.1% | 271 ga |
mafuta | 13.8 ga | 56 ga | 24.6% | 10.1% | 406 ga |
Water | 55.7 ga | 2273 ga | 2.5% | 1% | 4081 ga |
ash | 0.98 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 ga |
Vitamini B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 5.2% | 783 ga |
Vitamini B4, choline | 106.8 mg | 500 mg | 21.4% | 8.8% | 468 ga |
Vitamini B5, pantothenic | 0.34 mg | 5 mg | 6.8% | 2.8% | 1471 ga |
Vitamini B6, pyridoxine | 0.28 mg | 2 mg | 14% | 5.7% | 714 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 0.8% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 2.58 | Makilogalamu 3 | 86% | 35.2% | 116 ga |
Vitamini PP, NO | 3.57 mg | 20 mg | 17.9% | 7.3% | 560 ga |
betaine | 14 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 273 mg | 2500 mg | 10.9% | 4.5% | 916 ga |
Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.2% | 16667 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 2.3% | 1818 ga |
Sodium, Na | 77 mg | 1300 mg | 5.9% | 2.4% | 1688 ga |
Sulufule, S | 280.5 mg | 1000 mg | 28.1% | 11.5% | 357 ga |
Phosphorus, P. | 226 mg | 800 mg | 28.3% | 11.6% | 354 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.79 mg | 18 mg | 15.5% | 6.4% | 645 ga |
Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.4% | 11765 ga |
Mkuwa, Cu | Makilogalamu 115 | Makilogalamu 1000 | 11.5% | 4.7% | 870 ga |
Selenium, Ngati | Makilogalamu 23.5 | Makilogalamu 55 | 42.7% | 17.5% | 234 ga |
Nthaka, Zn | 7.39 mg | 12 mg | 61.6% | 25.2% | 162 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.773 ga | ~ | |||
valine | 1.364 ga | ~ | |||
Mbiri * | 0.96 ga | ~ | |||
Isoleucine | 1.261 ga | ~ | |||
nyalugwe | 2.217 ga | ~ | |||
lysine | 2.334 ga | ~ | |||
methionine | 0.718 ga | ~ | |||
threonine | 1.225 ga | ~ | |||
tryptophan | 0.314 ga | ~ | |||
chithuvj | 1.095 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.692 ga | ~ | |||
Aspartic asidi | 2.563 ga | ~ | |||
glycine | 1.53 ga | ~ | |||
Asidi a Glutamic | 4.214 ga | ~ | |||
Mapuloteni | 1.239 ga | ~ | |||
serine | 1.073 ga | ~ | |||
tyrosin | 0.942 ga | ~ | |||
Cysteine | 0.314 ga | ~ | |||
sterols | |||||
Cholesterol | 91 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.18 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.01 ga | ~ | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.45 ga | ~ | |||
16: 0 Palmitic | 3.19 ga | ~ | |||
18: 0 Stearin | 1.51 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.46 ga | Mphindi 16.8 г | 38.5% | 15.8% | |
16: 1 Palmitoleic | 0.64 ga | ~ | |||
18:1 Olein (omega-9) | 5.8 ga | ~ | |||
20: 1 Chidole (9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.36 ga | kuchokera 11.2 mpaka 20.6 | 3.2% | 1.3% | |
18: 2 Linoleic | 0.3 ga | ~ | |||
18: 3 Wachisoni | 0.03 ga | ~ | |||
20:4 Arachidonic | 0.03 ga | ~ | |||
Omega-3 mafuta acids | 0.03 ga | kuchokera 0.9 mpaka 3.7 | 3.3% | 1.4% | |
Omega-6 mafuta acids | 0.33 ga | kuchokera 4.7 mpaka 16.8 | 7% | 2.9% |
Mphamvu ndi 244 kcal.
- 3 oz = 85 g (207.4 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 232 гр (566.1 кКал)
Ng'ombe, Pamwamba Pamtambo, Nyama Yotsamira, Oluka mavitamini ndi michere yambiri monga: vitamini B2 - 12,8%, choline - 21,4%, vitamini B6 - 14%, vitamini B12 - 86%, vitamini PP - 17,9%, phosphorus - 28,3%, chitsulo - 15,5%, mkuwa - 11,5%, selenium - 42,7%, zinc - 61,6%
- 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.
- 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.
- 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 244 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zili zothandiza Ng'ombe, gawo lalitali la brisket, nyama yowonda, mphodza, zopatsa mphamvu, zakudya, zothandiza Ng'ombe, kumtunda kwa brisket, nyama yowonda, mphodza
2021-02-17