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 310 | Tsamba 1684 | 18.4% | 5.9% | 543 ga |
Mapuloteni | 25.92 ga | 76 ga | 34.1% | 11% | 293 ga |
mafuta | 22.12 ga | 56 ga | 39.5% | 12.7% | 253 ga |
Water | 51.34 ga | 2273 ga | 2.3% | 0.7% | 4427 ga |
ash | 1.06 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 1.7% | 1875 ga |
Vitamini B2, riboflavin | 0.18 mg | 1.8 mg | 10% | 3.2% | 1000 ga |
Vitamini B4, choline | 98.7 mg | 500 mg | 19.7% | 6.4% | 507 ga |
Vitamini B5, pantothenic | 0.33 mg | 5 mg | 6.6% | 2.1% | 1515 ga |
Vitamini B6, pyridoxine | 0.38 mg | 2 mg | 19% | 6.1% | 526 ga |
Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 0.6% | 5714 ga |
Vitamini B12, cobalamin | Makilogalamu 1.94 | Makilogalamu 3 | 64.7% | 20.9% | 155 ga |
Vitamini PP, NO | 4.77 mg | 20 mg | 23.9% | 7.7% | 419 ga |
betaine | 13 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 354 mg | 2500 mg | 14.2% | 4.6% | 706 ga |
Calcium, CA | 9 mg | 1000 mg | 0.9% | 0.3% | 11111 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 1.9% | 1667 ga |
Sodium, Na | 64 mg | 1300 mg | 4.9% | 1.6% | 2031 ga |
Sulufule, S | 259.2 mg | 1000 mg | 25.9% | 8.4% | 386 ga |
Phosphorus, P. | 197 mg | 800 mg | 24.6% | 7.9% | 406 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.26 mg | 18 mg | 12.6% | 4.1% | 796 ga |
Manganese, Mn | 0.015 mg | 2 mg | 0.8% | 0.3% | 13333 ga |
Mkuwa, Cu | Makilogalamu 98 | Makilogalamu 1000 | 9.8% | 3.2% | 1020 ga |
Selenium, Ngati | Makilogalamu 23.7 | Makilogalamu 55 | 43.1% | 13.9% | 232 ga |
Nthaka, Zn | 4.65 mg | 12 mg | 38.8% | 12.5% | 258 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.638 ga | ~ | |||
valine | 1.261 ga | ~ | |||
Mbiri * | 0.888 ga | ~ | |||
Isoleucine | 1.166 ga | ~ | |||
nyalugwe | 2.049 ga | ~ | |||
lysine | 2.157 ga | ~ | |||
methionine | 0.664 ga | ~ | |||
threonine | 1.132 ga | ~ | |||
tryptophan | 0.29 ga | ~ | |||
chithuvj | 1.012 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.564 ga | ~ | |||
Aspartic asidi | 2.368 ga | ~ | |||
glycine | 1.414 ga | ~ | |||
Asidi a Glutamic | 3.895 ga | ~ | |||
Mapuloteni | 1.145 ga | ~ | |||
serine | 0.991 ga | ~ | |||
tyrosin | 0.871 ga | ~ | |||
Cysteine | 0.29 ga | ~ | |||
sterols | |||||
Cholesterol | 79 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 8.91 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.05 ga | ~ | |||
12: 0 Zolemba | 0.05 ga | ~ | |||
14: 0 Zachinsinsi | 0.69 ga | ~ | |||
16: 0 Palmitic | 5.3 ga | ~ | |||
18: 0 Stearin | 2.62 ga | ~ | |||
Monounsaturated mafuta zidulo | 9.39 ga | Mphindi 16.8 г | 55.9% | 18% | |
16: 1 Palmitoleic | 0.84 ga | ~ | |||
18:1 Olein (omega-9) | 8.35 ga | ~ | |||
20: 1 Chidole (9) | 0.03 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.8 ga | kuchokera 11.2 mpaka 20.6 | 7.1% | 2.3% | |
18: 2 Linoleic | 0.54 ga | ~ | |||
18: 3 Wachisoni | 0.18 ga | ~ | |||
20:4 Arachidonic | 0.05 ga | ~ | |||
Omega-3 mafuta acids | 0.18 ga | kuchokera 0.9 mpaka 3.7 | 20% | 6.5% | |
Omega-6 mafuta acids | 0.59 ga | kuchokera 4.7 mpaka 16.8 | 12.6% | 4.1% |
Mphamvu ndi 310 kcal.
- 3 oz = 85 g (263.5 kCal)
- nyama yang'ombe, kupatula zinyalala (zokolola kuchokera pa 1 steak yaiwisi, ndi zinyalala, zolemera 242 g) = 167 гр (517.7 кКал)
Ng'ombe yoyamba, sirloin yayifupi, nyama ndi mafuta omwe achotsedwa ku 1/8 ″, yokazinga mavitamini ndi michere yambiri monga: choline - 19,7%, vitamini B6 - 19%, vitamini B12 - 64,7%, vitamini PP - 23,9%, potaziyamu - 14,2%, phosphorus - 24,6% chitsulo - 12,6%, selenium - 43,1%, zinc - 38,8%
- 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.
- 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 okhutira 310 kcal, mankhwala, chakudya chopatsa thanzi, mavitamini, michere, chifukwa chiyani ili yofunikira mgulu la ng'ombe, sirloin lalifupi, nyama ndi mafuta omwe achotsedwa 1/8 ″, yokazinga, zopatsa mphamvu, michere, zinthu zofunikira , nyama ndi mafuta kuchotsedwa 1/8 ″, yokazinga