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 182 | Tsamba 1684 | 10.8% | 5.9% | 925 ga |
Mapuloteni | 18.99 ga | 76 ga | 25% | 13.7% | 400 ga |
mafuta | 11.64 ga | 56 ga | 20.8% | 11.4% | 481 ga |
Zakudya | 0.36 ga | 219 ga | 0.2% | 0.1% | 60833 ga |
Water | 68.11 ga | 2273 ga | 3% | 1.6% | 3337 ga |
ash | 0.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.2% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.9% | 1875 ga |
Vitamini B2, riboflavin | 0.191 mg | 1.8 mg | 10.6% | 5.8% | 942 ga |
Vitamini B4, choline | 69.8 mg | 500 mg | 14% | 7.7% | 716 ga |
Vitamini B5, pantothenic | 0.786 mg | 5 mg | 15.7% | 8.6% | 636 ga |
Vitamini B6, pyridoxine | 0.399 mg | 2 mg | 20% | 11% | 501 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.4% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 3.03 | Makilogalamu 3 | 101% | 55.5% | 99 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.5% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 0.5% | 10714 ga |
Vitamini K, phylloquinone | Makilogalamu 1.5 | Makilogalamu 120 | 1.3% | 0.7% | 8000 ga |
Vitamini PP, NO | 3.252 mg | 20 mg | 16.3% | 9% | 615 ga |
betaine | 20.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 315 mg | 2500 mg | 12.6% | 6.9% | 794 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.6% | 9091 ga |
Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 2.7% | 2000 ga |
Sodium, Na | 76 mg | 1300 mg | 5.8% | 3.2% | 1711 ga |
Sulufule, S | 189.9 mg | 1000 mg | 19% | 10.4% | 527 ga |
Phosphorus, P. | 178 mg | 800 mg | 22.3% | 12.3% | 449 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.38 mg | 18 mg | 13.2% | 7.3% | 756 ga |
Manganese, Mn | 0.014 mg | 2 mg | 0.7% | 0.4% | 14286 ga |
Mkuwa, Cu | Makilogalamu 75 | Makilogalamu 1000 | 7.5% | 4.1% | 1333 ga |
Selenium, Ngati | Makilogalamu 21.2 | Makilogalamu 55 | 38.5% | 21.2% | 259 ga |
Nthaka, Zn | 7.4 mg | 12 mg | 61.7% | 33.9% | 162 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.25 ga | ~ | |||
valine | 0.858 ga | ~ | |||
Mbiri * | 0.615 ga | ~ | |||
Isoleucine | 0.808 ga | ~ | |||
nyalugwe | 1.528 ga | ~ | |||
lysine | 1.66 ga | ~ | |||
methionine | 0.539 ga | ~ | |||
threonine | 0.835 ga | ~ | |||
tryptophan | 0.214 ga | ~ | |||
chithuvj | 0.723 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.083 ga | ~ | |||
Aspartic asidi | 1.703 ga | ~ | |||
Hydroxyprolines | 0.13 ga | ~ | |||
glycine | 0.866 ga | ~ | |||
Asidi a Glutamic | 3.003 ga | ~ | |||
Mapuloteni | 0.78 ga | ~ | |||
serine | 0.729 ga | ~ | |||
tyrosin | 0.655 ga | ~ | |||
Cysteine | 0.199 ga | ~ | |||
sterols | |||||
Cholesterol | 69 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.73 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.73 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.831 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.319 ga | ~ | |||
16: 0 Palmitic | 2.602 ga | ~ | |||
17-0 margarine | 0.151 ga | ~ | |||
18: 0 Stearin | 1.747 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
24:0 Lignoceric | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.643 ga | Mphindi 16.8 г | 33.6% | 18.5% | |
14:1 Miristoleic | 0.066 ga | ~ | |||
16: 1 Palmitoleic | 0.359 ga | ~ | |||
16:1 mz | 0.359 ga | ~ | |||
17:1 Heptadecene | 0.106 ga | ~ | |||
18:1 Olein (omega-9) | 5.093 ga | ~ | |||
18:1 mz | 4.363 ga | ~ | |||
18: 1 kusinthana | 0.73 ga | ~ | |||
20: 1 Chidole (9) | 0.019 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.579 ga | kuchokera 11.2 mpaka 20.6 | 5.2% | 2.9% | |
18: 2 Linoleic | 0.504 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.458 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.046 ga | ~ | |||
18: 3 Wachisoni | 0.022 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.022 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 ga | ~ | |||
20:4 Arachidonic | 0.052 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 1.5% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 0.511 ga | kuchokera 4.7 mpaka 16.8 | 10.9% | 6% |
Mphamvu ndi 182 kcal.
Ng'ombe, nyama yang'ombe mavitamini ndi michere yambiri monga: choline - 14%, vitamini B5 - 15,7%, vitamini B6 - 20%, vitamini B12 - 101%, vitamini PP - 16,3%, potaziyamu - 12,6 , 22,3%, phosphorus - 13,2%, chitsulo - 38,5%, selenium - 61,7%, 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 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 182 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza Ng'ombe, steak kuchokera ku subscapularis, zopatsa mphamvu, michere, zothandiza Ng'ombe, steak kuchokera ku subscapularis
2021-02-17