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 228 | Tsamba 1684 | 13.5% | 5.9% | 739 ga |
Mapuloteni | 31.41 ga | 76 ga | 41.3% | 18.1% | 242 ga |
mafuta | 11.43 ga | 56 ga | 20.4% | 8.9% | 490 ga |
Water | 57 ga | 2273 ga | 2.5% | 1.1% | 3988 ga |
ash | 1.08 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.1% | 2143 ga |
Vitamini B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 5.8% | 750 ga |
Vitamini B4, choline | 103 mg | 500 mg | 20.6% | 9% | 485 ga |
Vitamini B5, pantothenic | 0.705 mg | 5 mg | 14.1% | 6.2% | 709 ga |
Vitamini B6, pyridoxine | 0.289 mg | 2 mg | 14.5% | 6.4% | 692 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 0.9% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 3.47 | Makilogalamu 3 | 115.7% | 50.7% | 86 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 0.3% | 15000 ga |
Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.6% | 7500 ga |
Vitamini PP, NO | 4.147 mg | 20 mg | 20.7% | 9.1% | 482 ga |
betaine | 18.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 286 mg | 2500 mg | 11.4% | 5% | 874 ga |
Calcium, CA | 17 mg | 1000 mg | 1.7% | 0.7% | 5882 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 2.1% | 2105 ga |
Sodium, Na | 69 mg | 1300 mg | 5.3% | 2.3% | 1884 ga |
Sulufule, S | 314.1 mg | 1000 mg | 31.4% | 13.8% | 318 ga |
Phosphorus, P. | 203 mg | 800 mg | 25.4% | 11.1% | 394 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.93 mg | 18 mg | 16.3% | 7.1% | 614 ga |
Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.4% | 11765 ga |
Mkuwa, Cu | Makilogalamu 109 | Makilogalamu 1000 | 10.9% | 4.8% | 917 ga |
Selenium, Ngati | Makilogalamu 35.1 | Makilogalamu 55 | 63.8% | 28% | 157 ga |
Nthaka, Zn | 10.91 mg | 12 mg | 90.9% | 39.9% | 110 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.112 ga | ~ | |||
valine | 1.453 ga | ~ | |||
Mbiri * | 1.036 ga | ~ | |||
Isoleucine | 1.375 ga | ~ | |||
nyalugwe | 2.6 ga | ~ | |||
lysine | 2.826 ga | ~ | |||
methionine | 0.916 ga | ~ | |||
threonine | 1.422 ga | ~ | |||
tryptophan | 0.36 ga | ~ | |||
chithuvj | 1.224 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.815 ga | ~ | |||
Aspartic asidi | 2.892 ga | ~ | |||
Hydroxyprolines | 0.159 ga | ~ | |||
glycine | 1.399 ga | ~ | |||
Asidi a Glutamic | 5.115 ga | ~ | |||
Mapuloteni | 1.293 ga | ~ | |||
serine | 1.234 ga | ~ | |||
tyrosin | 1.114 ga | ~ | |||
Cysteine | 0.334 ga | ~ | |||
sterols | |||||
Cholesterol | 99 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.614 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.614 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.99 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.31 ga | ~ | |||
16: 0 Palmitic | 2.745 ga | ~ | |||
17-0 margarine | 0.152 ga | ~ | |||
18: 0 Stearin | 1.765 ga | ~ | |||
20:0 Chiarachinic | 0.008 ga | ~ | |||
24:0 Lignoceric | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.75 ga | Mphindi 16.8 г | 34.2% | 15% | |
14:1 Miristoleic | 0.057 ga | ~ | |||
16: 1 Palmitoleic | 0.374 ga | ~ | |||
17:1 Heptadecene | 0.107 ga | ~ | |||
18:1 Olein (omega-9) | 5.192 ga | ~ | |||
18:1 mz | 4.578 ga | ~ | |||
18: 1 kusinthana | 0.614 ga | ~ | |||
20: 1 Chidole (9) | 0.021 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.55 ga | kuchokera 11.2 mpaka 20.6 | 4.9% | 2.1% | |
18: 2 Linoleic | 0.483 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.439 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.044 ga | ~ | |||
18: 3 Wachisoni | 0.024 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.024 ga | ~ | |||
20:4 Arachidonic | 0.043 ga | ~ | |||
Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 1.2% | |
Omega-6 mafuta acids | 0.482 ga | kuchokera 4.7 mpaka 16.8 | 10.3% | 4.5% |
Mphamvu ndi 228 kcal.
Ng'ombe, khosi, chuck-ai steak (nthiti zaku dziko), nyama yokha, yophika mavitamini ndi michere yambiri monga: vitamini B2 - 13,3%, choline - 20,6%, vitamini B5 - 14,1%, vitamini B6 - 14,5%, vitamini B12 - 115,7%, vitamini PP - 20,7, 11,4%, potaziyamu - 25,4%, phosphorous - 16,3%, chitsulo - 63,8%, selenium - 90,9%, zinc - XNUMX%
- 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 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.
- 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.
- 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 228 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, chifukwa chiyani zili zothandiza? Chak-ai steak (nthiti zamtundu wa dziko), nyama yokha, yotsekemera
2021-02-17