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 198 | Tsamba 1684 | 11.8% | 6% | 851 ga |
Mapuloteni | 25.98 ga | 76 ga | 34.2% | 17.3% | 293 ga |
mafuta | 9.61 ga | 56 ga | 17.2% | 8.7% | 583 ga |
Water | 62.5 ga | 2273 ga | 2.7% | 1.4% | 3637 ga |
ash | 1.17 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.11 mg | 1.5 mg | 7.3% | 3.7% | 1364 ga |
Vitamini B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 7% | 720 ga |
Vitamini B4, choline | 99 mg | 500 mg | 19.8% | 10% | 505 ga |
Vitamini B5, pantothenic | 0.33 mg | 5 mg | 6.6% | 3.3% | 1515 ga |
Vitamini B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 9.8% | 513 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 1% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 2.27 | Makilogalamu 3 | 75.7% | 38.2% | 132 ga |
Vitamini E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 0.5% | 10714 ga |
Vitamini PP, NO | 4.63 mg | 20 mg | 23.2% | 11.7% | 432 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 327 mg | 2500 mg | 13.1% | 6.6% | 765 ga |
Calcium, CA | 4 mg | 1000 mg | 0.4% | 0.2% | 25000 ga |
Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 3.3% | 1538 ga |
Sodium, Na | 71 mg | 1300 mg | 5.5% | 2.8% | 1831 ga |
Sulufule, S | 259.8 mg | 1000 mg | 26% | 13.1% | 385 ga |
Phosphorus, P. | 215 mg | 800 mg | 26.9% | 13.6% | 372 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.66 mg | 18 mg | 20.3% | 10.3% | 492 ga |
Manganese, Mn | 0.016 mg | 2 mg | 0.8% | 0.4% | 12500 ga |
Mkuwa, Cu | Makilogalamu 143 | Makilogalamu 1000 | 14.3% | 7.2% | 699 ga |
Selenium, Ngati | Makilogalamu 10 | Makilogalamu 55 | 18.2% | 9.2% | 550 ga |
Nthaka, Zn | 5.11 mg | 12 mg | 42.6% | 21.5% | 235 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.642 ga | ~ | |||
valine | 1.264 ga | ~ | |||
Mbiri * | 0.838 ga | ~ | |||
Isoleucine | 1.342 ga | ~ | |||
nyalugwe | 2.297 ga | ~ | |||
lysine | 2.161 ga | ~ | |||
methionine | 0.665 ga | ~ | |||
threonine | 1.201 ga | ~ | |||
tryptophan | 0.291 ga | ~ | |||
chithuvj | 1.127 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.57 ga | ~ | |||
Aspartic asidi | 2.59 ga | ~ | |||
Hydroxyprolines | 0.12 ga | ~ | |||
glycine | 1.417 ga | ~ | |||
Asidi a Glutamic | 4.165 ga | ~ | |||
Mapuloteni | 1.147 ga | ~ | |||
serine | 0.993 ga | ~ | |||
tyrosin | 0.873 ga | ~ | |||
Cysteine | 0.291 ga | ~ | |||
sterols | |||||
Cholesterol | 83 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.27 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.19 ga | ~ | |||
16: 0 Palmitic | 2.04 ga | ~ | |||
18: 0 Stearin | 1.01 ga | ~ | |||
20:0 Chiarachinic | 0.02 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.645 ga | Mphindi 16.8 г | 27.6% | 13.9% | |
14:1 Miristoleic | 0.08 ga | ~ | |||
16: 1 Palmitoleic | 0.27 ga | ~ | |||
18:1 Olein (omega-9) | 4.295 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.32 ga | kuchokera 11.2 mpaka 20.6 | 2.9% | 1.5% | |
18: 2 Linoleic | 0.25 ga | ~ | |||
18: 3 Wachisoni | 0.04 ga | ~ | |||
20:4 Arachidonic | 0.03 ga | ~ | |||
Omega-3 mafuta acids | 0.04 ga | kuchokera 0.9 mpaka 3.7 | 4.4% | 2.2% | |
Omega-6 mafuta acids | 0.28 ga | kuchokera 4.7 mpaka 16.8 | 6% | 3% |
Mphamvu ndi 198 kcal.
- 3 oz = 85 g (168.3 kCal)
- kutumikira = 85 g (168.3 kCal)
- chidutswa, chophika, osaphatikizapo zinyalala = 271 гр (536.6 кКал)
Ng'ombe yosankhidwa, t-bone steak, nyama yowonda, yokazinga mavitamini ndi michere yambiri monga: vitamini B2 - 13,9%, choline - 19,8%, vitamini B6 - 19,5%, vitamini B12 - 75,7%, vitamini PP - 23,2%, potaziyamu - 13,1 , 26,9%, phosphorus - 20,3%, chitsulo - 14,3%, mkuwa - 18,2%, selenium - 42,6%, 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.
- 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.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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 198 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza ng'ombe anasankha, T-fupa steak, Taphunzira nyama, yokazinga, zopatsa mphamvu, zakudya, zothandiza katundu Anasankha ng'ombe, T-fupa steak, Taphunzira nyama, yokazinga
2021-02-17