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 calorie | Tsamba 177 | Tsamba 1684 | 10.5% | 5.9% | 951 ga |
Mapuloteni | 20.08 ga | 76 ga | 26.4% | 14.9% | 378 ga |
mafuta | 10.14 ga | 56 ga | 18.1% | 10.2% | 552 ga |
Water | 69.13 ga | 2273 ga | 3% | 1.7% | 3288 ga |
ash | 0.95 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.582 mg | 1.5 mg | 38.8% | 21.9% | 258 ga |
Vitamini B2, riboflavin | 0.238 mg | 1.8 mg | 13.2% | 7.5% | 756 ga |
Vitamini B4, choline | 50.7 mg | 500 mg | 10.1% | 5.7% | 986 ga |
Vitamini B5, pantothenic | 0.903 mg | 5 mg | 18.1% | 10.2% | 554 ga |
Vitamini B6, pyridoxine | 0.625 mg | 2 mg | 31.3% | 17.7% | 320 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.2% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.64 | Makilogalamu 3 | 21.3% | 12% | 469 ga |
Vitamini C, ascorbic | 0.1 mg | 90 mg | 0.1% | 0.1% | 90000 ga |
Vitamini D, calciferol | Makilogalamu 0.5 | Makilogalamu 10 | 5% | 2.8% | 2000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.5 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.16 mg | 15 mg | 1.1% | 0.6% | 9375 ga |
Popanga madzi a gamma Tocopherol | 0.01 mg | ~ | |||
Vitamini PP, NO | 5.452 mg | 20 mg | 27.3% | 15.4% | 367 ga |
betaine | 2.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 345 mg | 2500 mg | 13.8% | 7.8% | 725 ga |
Calcium, CA | 16 mg | 1000 mg | 1.6% | 0.9% | 6250 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 3.3% | 1739 ga |
Sodium, Na | 54 mg | 1300 mg | 4.2% | 2.4% | 2407 ga |
Sulufule, S | 200.8 mg | 1000 mg | 20.1% | 11.4% | 498 ga |
Phosphorus, P. | 205 mg | 800 mg | 25.6% | 14.5% | 390 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.74 mg | 18 mg | 4.1% | 2.3% | 2432 ga |
Manganese, Mn | 0.01 mg | 2 mg | 0.5% | 0.3% | 20000 ga |
Mkuwa, Cu | Makilogalamu 70 | Makilogalamu 1000 | 7% | 4% | 1429 ga |
Selenium, Ngati | Makilogalamu 31.6 | Makilogalamu 55 | 57.5% | 32.5% | 174 ga |
Nthaka, Zn | 2.01 mg | 12 mg | 16.8% | 9.5% | 597 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.319 ga | ~ | |||
valine | 1.057 ga | ~ | |||
Mbiri * | 0.85 ga | ~ | |||
Isoleucine | 0.975 ga | ~ | |||
nyalugwe | 1.687 ga | ~ | |||
lysine | 1.848 ga | ~ | |||
methionine | 0.547 ga | ~ | |||
threonine | 0.903 ga | ~ | |||
tryptophan | 0.22 ga | ~ | |||
chithuvj | 0.834 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.178 ga | ~ | |||
Aspartic asidi | 1.939 ga | ~ | |||
Hydroxyprolines | 0.04 ga | ~ | |||
glycine | 0.928 ga | ~ | |||
Asidi a Glutamic | 3.185 ga | ~ | |||
Mapuloteni | 0.817 ga | ~ | |||
serine | 0.86 ga | ~ | |||
tyrosin | 0.748 ga | ~ | |||
Cysteine | 0.237 ga | ~ | |||
sterols | |||||
Cholesterol | 65 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.065 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.043 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.106 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.007 ga | ~ | |||
12: 0 Zolemba | 0.007 ga | ~ | |||
14: 0 Zachinsinsi | 0.123 ga | ~ | |||
15:0 Pentadecanoic | 0.003 ga | ~ | |||
16: 0 Palmitic | 2.154 ga | ~ | |||
17-0 margarine | 0.023 ga | ~ | |||
18: 0 Stearin | 1.16 ga | ~ | |||
20:0 Chiarachinic | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.768 ga | Mphindi 16.8 г | 22.4% | 12.7% | |
14:1 Miristoleic | 0.001 ga | ~ | |||
16: 1 Palmitoleic | 0.231 ga | ~ | |||
17:1 Heptadecene | 0.001 ga | ~ | |||
18:1 Olein (omega-9) | 3.952 ga | ~ | |||
18:1 mz | 2.889 ga | ~ | |||
18: 1 kusinthana | 0.049 ga | ~ | |||
20: 1 Chidole (9) | 0.068 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.122 ga | kuchokera 11.2 mpaka 20.6 | 10% | 5.6% | |
18: 2 Linoleic | 1.093 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.853 ga | ~ | |||
18:2, sintha | 0.025 ga | ~ | |||
18: 3 Wachisoni | 0.056 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.039 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.033 ga | ~ | |||
20:3 Eicosatriene | 0.004 ga | ~ | |||
20:4 Arachidonic | 0.056 ga | ~ | |||
Omega-3 mafuta acids | 0.039 ga | kuchokera 0.9 mpaka 3.7 | 4.3% | 2.4% | |
Omega-6 mafuta acids | 0.947 ga | kuchokera 4.7 mpaka 16.8 | 20.1% | 11.4% |
Mphamvu ndi 177 kcal.
- oz = 28.35 g (50.2 kcal)
- lb = 453.6 g (802.9 kCal)
Nkhumba, yatsopano, yodulidwa, yodulidwa (sirloin ndi mapewa), nyama yokhala ndi mafuta, yaiwisi mavitamini ndi michere yambiri monga: vitamini B1 - 38,8%, vitamini B2 - 13,2%, vitamini B5 - 18,1%, vitamini B6 - 31,3%, vitamini B12 - 21,3%, vitamini PP - 27,3, 13,8%, potaziyamu - 25,6%, phosphorous - 57,5%, selenium - 16,8%, zinc - XNUMX%
- vitamini B1 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 B2 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 B5 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 B6 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 B12 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.
- 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.
Tags: kalori okhutira 177 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ndi zothandiza bwanji Nkhumba, mwatsopano, kudula, kudula mu zidutswa (fillet ndi mapewa chunks), nyama ndi mafuta, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, mwatsopano , kudula, zidutswa zodulidwa (sirloin ndi scapula), nyama yokhala ndi mafuta, yaiwisi