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 186 | Tsamba 1684 | 11% | 5.9% | 905 ga |
| Mapuloteni | 28.22 ga | 76 ga | 37.1% | 19.9% | 269 ga |
| mafuta | 7.25 ga | 56 ga | 12.9% | 6.9% | 772 ga |
| Water | 63.61 ga | 2273 ga | 2.8% | 1.5% | 3573 ga |
| ash | 1.21 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 6 | Makilogalamu 900 | 0.7% | 0.4% | 15000 ga |
| Retinol | 0.006 mg | ~ | |||
| Vitamini B1, thiamine | 0.079 mg | 1.5 mg | 5.3% | 2.8% | 1899 ga |
| Vitamini B2, riboflavin | 0.216 mg | 1.8 mg | 12% | 6.5% | 833 ga |
| Vitamini B4, choline | 84.8 mg | 500 mg | 17% | 9.1% | 590 ga |
| Vitamini B5, pantothenic | 0.732 mg | 5 mg | 14.6% | 7.8% | 683 ga |
| Vitamini B6, pyridoxine | 0.673 mg | 2 mg | 33.7% | 18.1% | 297 ga |
| Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 1% | 5714 ga |
| Vitamini B12, cobalamin | Makilogalamu 3.27 | Makilogalamu 3 | 109% | 58.6% | 92 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 | 0.11 mg | 15 mg | 0.7% | 0.4% | 13636 ga |
| Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.7% | 7500 ga |
| Vitamini PP, NO | 5.553 mg | 20 mg | 27.8% | 14.9% | 360 ga |
| betaine | 14.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 367 mg | 2500 mg | 14.7% | 7.9% | 681 ga |
| Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.6% | 8333 ga |
| Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 3.5% | 1538 ga |
| Sodium, Na | 67 mg | 1300 mg | 5.2% | 2.8% | 1940 ga |
| Sulufule, S | 282.2 mg | 1000 mg | 28.2% | 15.2% | 354 ga |
| Phosphorus, P. | 245 mg | 800 mg | 30.6% | 16.5% | 327 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.9 mg | 18 mg | 16.1% | 8.7% | 621 ga |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 ga |
| Mkuwa, Cu | Makilogalamu 106 | Makilogalamu 1000 | 10.6% | 5.7% | 943 ga |
| Selenium, Ngati | Makilogalamu 32.2 | Makilogalamu 55 | 58.5% | 31.5% | 171 ga |
| Nthaka, Zn | 7.89 mg | 12 mg | 65.8% | 35.4% | 152 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.858 ga | ~ | |||
| valine | 1.275 ga | ~ | |||
| Mbiri * | 0.914 ga | ~ | |||
| Isoleucine | 1.2 ga | ~ | |||
| nyalugwe | 2.27 ga | ~ | |||
| lysine | 2.467 ga | ~ | |||
| methionine | 0.801 ga | ~ | |||
| threonine | 1.241 ga | ~ | |||
| tryptophan | 0.318 ga | ~ | |||
| chithuvj | 1.074 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.609 ga | ~ | |||
| Aspartic asidi | 2.531 ga | ~ | |||
| Hydroxyprolines | 0.193 ga | ~ | |||
| glycine | 1.287 ga | ~ | |||
| Asidi a Glutamic | 4.463 ga | ~ | |||
| Mapuloteni | 1.16 ga | ~ | |||
| serine | 1.084 ga | ~ | |||
| tyrosin | 0.973 ga | ~ | |||
| Cysteine | 0.296 ga | ~ | |||
| sterols | |||||
| Cholesterol | 81 mg | pa 300 mg | |||
| Mafuta acid | |||||
| Transgender | 0.368 ga | maulendo 1.9 г | |||
| mafuta opatsirana amtundu wa monounsaturated | 0.368 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.09 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.199 ga | ~ | |||
| 16: 0 Palmitic | 1.731 ga | ~ | |||
| 17-0 margarine | 0.087 ga | ~ | |||
| 18: 0 Stearin | 1.063 ga | ~ | |||
| 20:0 Chiarachinic | 0.001 ga | ~ | |||
| 24:0 Lignoceric | 0.01 ga | ~ | |||
| Monounsaturated mafuta zidulo | 3.785 ga | Mphindi 16.8 г | 22.5% | 12.1% | |
| 14:1 Miristoleic | 0.047 ga | ~ | |||
| 16: 1 Palmitoleic | 0.26 ga | ~ | |||
| 16:1 mz | 0.26 ga | ~ | |||
| 17:1 Heptadecene | 0.069 ga | ~ | |||
| 18:1 Olein (omega-9) | 3.406 ga | ~ | |||
| 18:1 mz | 3.038 ga | ~ | |||
| 18: 1 kusinthana | 0.368 ga | ~ | |||
| 20: 1 Chidole (9) | 0.003 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.453 ga | kuchokera 11.2 mpaka 20.6 | 4% | 2.2% | |
| 18: 2 Linoleic | 0.363 ga | ~ | |||
| 18:2 Omega-6, cis, cis | 0.333 ga | ~ | |||
| 18: 2 Conjugated Linoleic Acid | 0.029 ga | ~ | |||
| 18: 3 Wachisoni | 0.014 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.014 ga | ~ | |||
| 20:4 Arachidonic | 0.069 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.005 ga | ~ | |||
| Omega-3 mafuta acids | 0.019 ga | kuchokera 0.9 mpaka 3.7 | 2.1% | 1.1% | |
| Omega-6 mafuta acids | 0.402 ga | kuchokera 4.7 mpaka 16.8 | 8.6% | 4.6% |
Mphamvu ndi 186 kcal.
- lb = 453.6 g (843.7 kCal)
- 3 oz (1 kutumikira) = 85 g (158.1 kcal)
Ng'ombe yosankhidwa, zamkati zapakhosi, steak, nyama yokhala ndi mafuta imachotsedwa ku 0 ″, mphodza mavitamini ndi michere yambiri monga: vitamini B2 - 12%, choline - 17%, vitamini B5 - 14,6%, vitamini B6 - 33,7%, vitamini B12 - 109%, vitamini PP - 27,8, 14,7%, potaziyamu - 30,6%, phosphorous - 16,1%, chitsulo - 58,5%, selenium - 65,8%, 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 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 okhutira 186 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, n'chifukwa chiyani zothandiza? Kusankha ng'ombe, zamkati zapakhosi, nyama yanyama, nyama yokhala ndi mafuta yochotsedwa ku 0 ″, mphodza, zopatsa mphamvu, zakudya, zinthu zothandiza.
2021-02-17