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 152 | Tsamba 1684 | 9% | 5.9% | 1108 ga |
Mapuloteni | 20.87 ga | 76 ga | 27.5% | 18.1% | 364 ga |
mafuta | 7.67 ga | 56 ga | 13.7% | 9% | 730 ga |
Water | 70.58 ga | 2273 ga | 3.1% | 2% | 3220 ga |
ash | 0.94 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 3.1% | 2143 ga |
Vitamini B2, riboflavin | 0.19 mg | 1.8 mg | 10.6% | 7% | 947 ga |
Vitamini B4, choline | 75.1 mg | 500 mg | 15% | 9.9% | 666 ga |
Vitamini B5, pantothenic | 0.68 mg | 5 mg | 13.6% | 8.9% | 735 ga |
Vitamini B6, pyridoxine | 0.355 mg | 2 mg | 17.8% | 11.7% | 563 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.5% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 3.27 | Makilogalamu 3 | 109% | 71.7% | 92 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.7% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.9% | 7500 ga |
Vitamini K, phylloquinone | Makilogalamu 1.5 | Makilogalamu 120 | 1.3% | 0.9% | 8000 ga |
Vitamini PP, NO | 4.097 mg | 20 mg | 20.5% | 13.5% | 488 ga |
betaine | 33.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 330 mg | 2500 mg | 13.2% | 8.7% | 758 ga |
Calcium, CA | 15 mg | 1000 mg | 1.5% | 1% | 6667 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 3% | 2222 ga |
Sodium, Na | 81 mg | 1300 mg | 6.2% | 4.1% | 1605 ga |
Sulufule, S | 208.7 mg | 1000 mg | 20.9% | 13.8% | 479 ga |
Phosphorus, P. | 195 mg | 800 mg | 24.4% | 16.1% | 410 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.31 mg | 18 mg | 12.8% | 8.4% | 779 ga |
Manganese, Mn | 0.014 mg | 2 mg | 0.7% | 0.5% | 14286 ga |
Mkuwa, Cu | Makilogalamu 92 | Makilogalamu 1000 | 9.2% | 6.1% | 1087 ga |
Selenium, Ngati | Makilogalamu 21.9 | Makilogalamu 55 | 39.8% | 26.2% | 251 ga |
Nthaka, Zn | 7.86 mg | 12 mg | 65.5% | 43.1% | 153 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.403 ga | ~ | |||
valine | 0.965 ga | ~ | |||
Mbiri * | 0.688 ga | ~ | |||
Isoleucine | 0.914 ga | ~ | |||
nyalugwe | 1.727 ga | ~ | |||
lysine | 1.877 ga | ~ | |||
methionine | 0.609 ga | ~ | |||
threonine | 0.945 ga | ~ | |||
tryptophan | 0.239 ga | ~ | |||
chithuvj | 0.813 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.206 ga | ~ | |||
Aspartic asidi | 1.921 ga | ~ | |||
Hydroxyprolines | 0.105 ga | ~ | |||
glycine | 0.929 ga | ~ | |||
Asidi a Glutamic | 3.398 ga | ~ | |||
Mapuloteni | 0.859 ga | ~ | |||
serine | 0.82 ga | ~ | |||
tyrosin | 0.74 ga | ~ | |||
Cysteine | 0.222 ga | ~ | |||
sterols | |||||
Cholesterol | 70 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.384 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.384 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.419 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.202 ga | ~ | |||
16: 0 Palmitic | 1.86 ga | ~ | |||
17-0 margarine | 0.098 ga | ~ | |||
18: 0 Stearin | 1.245 ga | ~ | |||
20:0 Chiarachinic | 0.004 ga | ~ | |||
24:0 Lignoceric | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.071 ga | Mphindi 16.8 г | 24.2% | 15.9% | |
14:1 Miristoleic | 0.038 ga | ~ | |||
16: 1 Palmitoleic | 0.254 ga | ~ | |||
17:1 Heptadecene | 0.069 ga | ~ | |||
18:1 Olein (omega-9) | 3.692 ga | ~ | |||
18:1 mz | 3.308 ga | ~ | |||
18: 1 kusinthana | 0.384 ga | ~ | |||
20: 1 Chidole (9) | 0.017 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.378 ga | kuchokera 11.2 mpaka 20.6 | 3.4% | 2.2% | |
18: 2 Linoleic | 0.322 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.295 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.027 ga | ~ | |||
18: 3 Wachisoni | 0.016 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.016 ga | ~ | |||
20:4 Arachidonic | 0.04 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.017 ga | kuchokera 0.9 mpaka 3.7 | 1.9% | 1.3% | |
Omega-6 mafuta acids | 0.335 ga | kuchokera 4.7 mpaka 16.8 | 7.1% | 4.7% |
Mphamvu ndi 152 kcal.
Nyama yang'ombe, Dziko, yopanda mafuta, ng'ombe, nyama yokha, zonunkhira mafuta 0, osankhidwa, yaiwisi mavitamini ndi michere yambiri monga: choline - 15%, vitamini B5 - 13,6%, vitamini B6 - 17,8%, vitamini B12 - 109%, vitamini PP - 20,5%, potaziyamu - 13,2 , 24,4%, phosphorus - 12,8%, chitsulo - 39,8%, selenium - 65,5%, 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 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: calorie zili 152 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, mmene Steak ndi zothandiza, Dziko, wopanda mafupa, ng'ombe, nyama yokha, chepetsa 0 "mafuta, osankhidwa, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Steak, Dziko, wopanda mafupa , ng'ombe, nyama yokhayo, yodulidwa mpaka 0 ”mafuta, osankhidwa, aiwisi
2021-02-17