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 281 | Tsamba 1684 | 16.7% | 5.9% | 599 ga |
| Mapuloteni | 19 ga | 76 ga | 25% | 8.9% | 400 ga |
| mafuta | 22.17 ga | 56 ga | 39.6% | 14.1% | 253 ga |
| Water | 58.42 ga | 2273 ga | 2.6% | 0.9% | 3891 ga |
| ash | 0.77 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.1% | 1667 ga |
| Vitamini B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 2.8% | 1286 ga |
| Vitamini B4, choline | 79.4 mg | 500 mg | 15.9% | 5.7% | 630 ga |
| Vitamini B5, pantothenic | 0.32 mg | 5 mg | 6.4% | 2.3% | 1563 ga |
| Vitamini B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 6.9% | 513 ga |
| Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 0.5% | 6667 ga |
| Vitamini B12, cobalamin | Makilogalamu 2.75 | Makilogalamu 3 | 91.7% | 32.6% | 109 ga |
| Vitamini PP, NO | 3.88 mg | 20 mg | 19.4% | 6.9% | 515 ga |
| betaine | 11.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 295 mg | 2500 mg | 11.8% | 4.2% | 847 ga |
| Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.2% | 16667 ga |
| Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 1.6% | 2222 ga |
| Sodium, Na | 53 mg | 1300 mg | 4.1% | 1.5% | 2453 ga |
| Sulufule, S | 190 mg | 1000 mg | 19% | 6.8% | 526 ga |
| Phosphorus, P. | 163 mg | 800 mg | 20.4% | 7.3% | 491 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.58 mg | 18 mg | 8.8% | 3.1% | 1139 ga |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.2% | 16667 ga |
| Mkuwa, Cu | Makilogalamu 69 | Makilogalamu 1000 | 6.9% | 2.5% | 1449 ga |
| Selenium, Ngati | Makilogalamu 17.3 | Makilogalamu 55 | 31.5% | 11.2% | 318 ga |
| Nthaka, Zn | 3.14 mg | 12 mg | 26.2% | 9.3% | 382 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.201 ga | ~ | |||
| valine | 0.924 ga | ~ | |||
| Mbiri * | 0.65 ga | ~ | |||
| Isoleucine | 0.854 ga | ~ | |||
| nyalugwe | 1.502 ga | ~ | |||
| lysine | 1.581 ga | ~ | |||
| methionine | 0.486 ga | ~ | |||
| threonine | 0.83 ga | ~ | |||
| tryptophan | 0.213 ga | ~ | |||
| chithuvj | 0.742 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.146 ga | ~ | |||
| Aspartic asidi | 1.736 ga | ~ | |||
| glycine | 1.037 ga | ~ | |||
| Asidi a Glutamic | 2.854 ga | ~ | |||
| Mapuloteni | 0.839 ga | ~ | |||
| serine | 0.726 ga | ~ | |||
| tyrosin | 0.638 ga | ~ | |||
| Cysteine | 0.213 ga | ~ | |||
| sterols | |||||
| Cholesterol | 67 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 9.08 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.06 ga | ~ | |||
| 12: 0 Zolemba | 0.05 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.71 ga | ~ | |||
| 16: 0 Palmitic | 5.43 ga | ~ | |||
| 18: 0 Stearin | 2.67 ga | ~ | |||
| Monounsaturated mafuta zidulo | 9.78 ga | Mphindi 16.8 г | 58.2% | 20.7% | |
| 16: 1 Palmitoleic | 1.05 ga | ~ | |||
| 18:1 Olein (omega-9) | 8.52 ga | ~ | |||
| 20: 1 Chidole (9) | 0.03 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.8 ga | kuchokera 11.2 mpaka 20.6 | 7.1% | 2.5% | |
| 18: 2 Linoleic | 0.53 ga | ~ | |||
| 18: 3 Wachisoni | 0.22 ga | ~ | |||
| 20:4 Arachidonic | 0.04 ga | ~ | |||
| Omega-3 mafuta acids | 0.22 ga | kuchokera 0.9 mpaka 3.7 | 24.4% | 8.7% | |
| Omega-6 mafuta acids | 0.57 ga | kuchokera 4.7 mpaka 16.8 | 12.1% | 4.3% |
Mphamvu ndi 281 kcal.
- lb = 453.6 g (1274.6 kCal)
- nyama yang'ombe, kupatula zinyalala (zokolola kuchokera pa 1 steak yaiwisi, ndi zinyalala, zolemera 242 g) = 227 гр (637.9 кКал)
Ng'ombe yoyamba, sirloin yayifupi, 1/8 ″ nyama ndi mafuta, yaiwisi mavitamini ndi michere yambiri monga: choline - 15,9%, vitamini B6 - 19,5%, vitamini B12 - 91,7%, vitamini PP - 19,4%, potaziyamu - 11,8%, phosphorus - 20,4, 31,5% , selenium - 26,2%, 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 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.
- 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 okhutira 281 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza? Nyama ya ng'ombe, sirloin yaying'ono, nyama yokhala ndi mafuta yochotsedwa mpaka 1/8 ″, yaiwisi, zopatsa mphamvu, zopatsa thanzi, zinthu zothandiza gulu la ng'ombe, sirloin lalifupi, nyama yokhala ndi mafuta yochotsedwa mpaka 1/8 ″, yaiwisi.