Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pagawo lililonse la 100 magalamu.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 281 | Tsamba 1684 | 16.7% | 5.9% | 599 ga |
Mapuloteni | 25.18 ga | 76 ga | 33.1% | 11.8% | 302 ga |
mafuta | 19.22 ga | 56 ga | 34.3% | 12.2% | 291 ga |
Water | 55.38 ga | 2273 ga | 2.4% | 0.9% | 4104 ga |
ash | 0.99 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 8 | Makilogalamu 900 | 0.9% | 0.3% | 11250 ga |
Retinol | 0.008 mg | ~ | |||
Vitamini B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 1.4% | 2586 ga |
Vitamini B2, riboflavin | 0.203 mg | 1.8 mg | 11.3% | 4% | 887 ga |
Vitamini B4, choline | 57.1 mg | 500 mg | 11.4% | 4.1% | 876 ga |
Vitamini B6, pyridoxine | 0.663 mg | 2 mg | 33.2% | 11.8% | 302 ga |
Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 0.5% | 6667 ga |
Vitamini B12, cobalamin | Makilogalamu 1.94 | Makilogalamu 3 | 64.7% | 23% | 155 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 | 0.21 mg | 15 mg | 1.4% | 0.5% | 7143 ga |
Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.5% | 7500 ga |
Vitamini PP, NO | 5.274 mg | 20 mg | 26.4% | 9.4% | 379 ga |
betaine | 7.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 261 mg | 2500 mg | 10.4% | 3.7% | 958 ga |
Calcium, CA | 18 mg | 1000 mg | 1.8% | 0.6% | 5556 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 1.9% | 1905 ga |
Sodium, Na | 62 mg | 1300 mg | 4.8% | 1.7% | 2097 ga |
Sulufule, S | 251.8 mg | 1000 mg | 25.2% | 9% | 397 ga |
Phosphorus, P. | 215 mg | 800 mg | 26.9% | 9.6% | 372 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.32 mg | 18 mg | 18.4% | 6.5% | 542 ga |
Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.1% | 66667 ga |
Mkuwa, Cu | Makilogalamu 56 | Makilogalamu 1000 | 5.6% | 2% | 1786 ga |
Selenium, Ngati | Makilogalamu 24.9 | Makilogalamu 55 | 45.3% | 16.1% | 221 ga |
Nthaka, Zn | 3.86 mg | 12 mg | 32.2% | 11.5% | 311 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.761 ga | ~ | |||
valine | 1.277 ga | ~ | |||
Mbiri * | 0.985 ga | ~ | |||
Isoleucine | 1.194 ga | ~ | |||
nyalugwe | 2.23 ga | ~ | |||
lysine | 2.49 ga | ~ | |||
methionine | 0.696 ga | ~ | |||
threonine | 1.209 ga | ~ | |||
tryptophan | 0.282 ga | ~ | |||
chithuvj | 1.028 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.584 ga | ~ | |||
Aspartic asidi | 2.518 ga | ~ | |||
Hydroxyprolines | 0.172 ga | ~ | |||
glycine | 1.246 ga | ~ | |||
Asidi a Glutamic | 4.204 ga | ~ | |||
Mapuloteni | 1.162 ga | ~ | |||
serine | 1.067 ga | ~ | |||
tyrosin | 0.965 ga | ~ | |||
Cysteine | 0.264 ga | ~ | |||
sterols | |||||
Cholesterol | 84 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 1.228 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 1.112 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 7.806 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.013 ga | ~ | |||
12: 0 Zolemba | 0.015 ga | ~ | |||
14: 0 Zachinsinsi | 0.551 ga | ~ | |||
15:0 Pentadecanoic | 0.097 ga | ~ | |||
16: 0 Palmitic | 4.266 ga | ~ | |||
17-0 margarine | 0.222 ga | ~ | |||
18: 0 Stearin | 2.623 ga | ~ | |||
20:0 Chiarachinic | 0.014 ga | ~ | |||
24:0 Lignoceric | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 8.425 ga | Mphindi 16.8 г | 50.1% | 17.8% | |
14:1 Miristoleic | 0.134 ga | ~ | |||
16: 1 Palmitoleic | 0.641 ga | ~ | |||
16:1 mz | 0.584 ga | ~ | |||
16: 1 kusinthana | 0.057 ga | ~ | |||
17:1 Heptadecene | 0.155 ga | ~ | |||
18:1 Olein (omega-9) | 7.455 ga | ~ | |||
18:1 mz | 6.4 ga | ~ | |||
18: 1 kusinthana | 1.055 ga | ~ | |||
20: 1 Chidole (9) | 0.04 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.853 ga | kuchokera 11.2 mpaka 20.6 | 7.6% | 2.7% | |
18: 2 Linoleic | 0.735 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.116 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.527 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.092 ga | ~ | |||
18: 3 Wachisoni | 0.032 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.032 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 ga | ~ | |||
20:3 Eicosatriene | 0.02 ga | ~ | |||
20:3 Omega-6 | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.047 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.002 ga | ~ | |||
Omega-3 mafuta acids | 0.046 ga | kuchokera 0.9 mpaka 3.7 | 5.1% | 1.8% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 ga | ~ | |||
Omega-6 mafuta acids | 0.6 ga | kuchokera 4.7 mpaka 16.8 | 12.8% | 4.6% |
Mphamvu ndi 281 kcal.
- 3 oz = 85 g (238.9 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 364 гр (1022.8 кКал)
Ng'ombe zamitundu mitundu, t-bone steak, nyama ndi mafuta omwe achotsedwa ku 1/8 ″, yokazinga mavitamini ndi michere yambiri monga: vitamini B2 - 11,3%, choline - 11,4%, vitamini B6 - 33,2%, vitamini B12 - 64,7%, vitamini PP - 26,4%, phosphorus - 26,9 , 18,4%, chitsulo - 45,3%, selenium - 32,2%, 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 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.
- 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.