Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili m'thupi (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini, ndi mchere) mu magalamu 100 a gawo lodyedwa.
Zakudya zabwino | Chiwerengero | Zachikhalidwe ** | % yachibadwa mu 100 g | % ya 100 kcal yachibadwa | 100% ya zachilendo |
Kalori | 122 kcal | 1684 kcal | 7.2% | 5.9% | 1380 |
Mapuloteni | 23.32 ga | 76 ga | 30.7% | 25.2% | 326 ga |
mafuta | 2.43 ga | 56 ga | 4.3% | 3.5% | 2305 ga |
Water | 73.95 ga | 2273 ga | 3.3% | 2.7% | 3074 ga |
ash | 1.18 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.217 mg | 1.5 mg | 14.5% | 11.9% | 691 ga |
Vitamini B2, Riboflavin | 0.337 mg | 1.8 mg | 18.7% | 15.3% | 534 ga |
Vitamini B5, Pantothenic | 0.799 mg | 5 mg | 16% | 13.1% | 626 ga |
Vitamini B6, pyridoxine | 0.562 mg | 2 mg | 28.1% | 23% | 356 ga |
Vitamini B9, folate | 14 mcg | 400 mcg | 3.5% | 2.9% | 2857 ga |
Vitamini B12, cobalamin | 1.55 p | 3 mg | 51.7% | 42.4% | 194 ga |
Vitamini E, alpha-tocopherol, TE | 0.17 mg | 15 mg | 1.1% | 0.9% | 8824 ga |
Vitamini PP | 6.183 mg | 20 mg | 30.9% | 25.3% | 323 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 390 mg | 2500 mg | 15.6% | 12.8% | 641 ga |
Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.4% | 20000 ga |
Mankhwala a magnesium, mg | 27 mg | 400 mg | 6.8% | 5.6% | 1481 ga |
Sodium, Na | 47 mg | 1300 mg | 3.6% | 3% | 2766 ga |
Sulufule, S | 233.2 mg | 1000 mg | 23.3% | 19.1% | 429 |
Phosphorus, P. | 237 mg | 800 mg | 29.6% | 24.3% | 338 ga |
Tsatirani zinthu | |||||
Iron, Faith | 2.66 mg | 18 mg | 14.8% | 12.1% | 677 ga |
Manganese, Mn | 0.047 mg | 2 mg | 2.4% | 2% | 4255 ga |
Mkuwa, Cu | 131 mcg | 1000 mcg | 13.1% | 10.7% | 763 ga |
Selenium, Ngati | 35.3 p | 55 mcg | 64.2% | 52.6% | 156 ga |
Nthaka, Zn | 2.92 mg | 12 mg | 24.3% | 19.9% | 411 ga |
Amino acid ofunikira | |||||
Arginine * | 1.587 ga | ~ | |||
valine | 1.255 ga | ~ | |||
Mbiri * | 0.854 ga | ~ | |||
Isoleucine | 1.126 ga | ~ | |||
Leucine | 2 ga | ~ | |||
lysine | 2.163 ga | ~ | |||
methionine | 0.631 ga | ~ | |||
threonine | 1.058 ga | ~ | |||
Tryptophan | 0.176 ga | ~ | |||
phenylalanine | 0.99 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.553 ga | ~ | |||
Aspartic asidi | 2.279 ga | ~ | |||
Hydroxyprolines | 0.291 ga | ~ | |||
Glycine | 1.513 ga | ~ | |||
Asidi a Glutamic | 3.798 ga | ~ | |||
Mapuloteni | 1.194 ga | ~ | |||
Serine | 0.97 ga | ~ | |||
Tyrosine | 0.793 ga | ~ | |||
Cysteine | 0.278 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 65 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 1.039 ga | zazikulu 18.7 g | |||
8: 0 Wopanga | 0.001 ga | ~ | |||
10: 0 Kapuli | 0.001 ga | ~ | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.044 ga | ~ | |||
15: 0 Pentadecanoic | 0.013 ga | ~ | |||
16: 0 Palmitic | 0.438 ga | ~ | |||
17: 0 Margarine | 0.037 ga | ~ | |||
18: 0 Stearic | 0.5 ga | ~ | |||
20: 0 Arachidic | 0.005 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.95 ga | Mphindi 16.8 g | 5.7% | 4.7% | |
14: 1 Mirandolina | 0.004 ga | ~ | |||
16: 1 Palmitoleic | 0.048 ga | ~ | |||
17: 1 Heptadecenoic | 0.017 ga | ~ | |||
18: 1 Oleic (Omega-9) | 0.873 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.008 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.114 ga | kuchokera 11.2 mpaka 20.6 g | 1% | 0.8% | |
18: 2 Linoleic | 0.088 ga | ~ | |||
18: 3 Wachisoni | 0.013 ga | ~ | |||
20: 3 Eicosatrienoic | 0.001 ga | ~ | |||
20: 4 Arachidonic | 0.012 ga | ~ | |||
Omega-3 mafuta acids | 0.013 ga | kuchokera 0.9 mpaka 3.7 g | 1.4% | 1.1% | |
Omega-6 mafuta acids | 0.101 ga | kuchokera 4.7 mpaka 16.8 g | 2.1% | 1.7% |
Mphamvu ndi 122 kcal.
- nyama yang'ombe = 489 g (596.6 kcal)
Njati steak kuchokera kumtunda kwa ntchafu, nyama yokha ali ndi mavitamini ndi mchere monga: vitamini B1 - 14,5%, vitamini B2 ndi 18.7%, vitamini B5 - 16%, vitamini B6 - 28,1%, vitamini B12 - 51,7%, vitamini PP - 30,9, 15.6%, potaziyamu - 29.6%, phosphorous - 14.8%, chitsulo - 13,1%, mkuwa - 64,2%, selenium - 24,3%, zinki - XNUMX%.
- vitamini B1 ndi gawo la michere yofunikira kwambiri yamadzimadzi. Amapereka thupi mphamvu ndi zinthu zapulasitiki komanso kagayidwe kazinthu ka amino acid. Kuperewera kwa mavitaminiwa kumabweretsa zovuta zamanjenje, kugaya chakudya, komanso mtima.
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni ndipo amalimbikitsa kulandiridwa kwa mitunduyo ndi chowunikira chowonera ndikusintha kwamdima. Mavitamini B2 osakwanira amatsagana ndi kuphwanya khungu, zotupa, kuwonongeka kwa kuwala, ndi kuwunika kwamadzulo.
- vitamini B5 imakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka mafuta m'thupi, kaphatikizidwe ka mahomoni ena, hemoglobin, imathandizira kuyamwa kwa amino acid ndi shuga m'matumbo, komanso kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu Central manjenje, pakusintha kwa amino acid, tryptophan metabolism, lipids, ndi ma nucleic acid amathandizira pakupanga maselo ofiira amwazi, kuti akhalebe ndi homocysteine wamba magazi. Kulakalaka kudya kumatsagana ndi kudya kwa vitamini B6, komanso kusokonekera kwa khungu, kukula kwa magazi, kuchepa kwa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 amalumikizana ndi mavitamini omwe amapezeka mu hematopoiesis. Kuperewera kwa vitamini B12 kumabweretsa kukulira kuchepa kwa gawo kapena sekondale komanso kuchepa kwa magazi, leukopenia, ndi thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Mavitamini osakwanira amaphatikizidwa ndi kusokonekera kwa khungu, m'mimba, ndi dongosolo lamanjenje.
- Potaziyamu Ndi ion yayikulu yama cell yomwe imagwira nawo ntchito yoyang'anira madzi, asidi, ndi ma elektrolyte, omwe amakhudzidwa ndi zikhumbo zamitsempha, komanso kuwongolera kuthamanga kwa magazi.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu zamagetsi, amayang'anira kuchuluka kwa asidi-alkaline, gawo la phospholipids, nucleotides, ndi ma nucleic acid, ofunikira kuti mafupa ndi mano akhale ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Pogwiritsa ntchito kayendedwe ka ma electron, mpweya umapereka njira yowonjezeretsa mphamvu ndi kuyambitsa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobinuria atony wa chigoba minofu, kutopa, cardiomyopathy, atrophic gastritis.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox yomwe imakhudzana ndi kagayidwe kazitsulo ndipo imathandizira mapuloteni ndi mayamwidwe a chakudya. Njira zomwe zimakhudzidwa ndikupereka minofu ndi mpweya. Kuperewera kumawonetsedwa ndi kufooka kwa dongosolo la mtima ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri pantchito yoteteza antioxidant m'thupi la munthu, chomwe chimagwira ntchito mthupi mwake, chimakhudzidwa ndikuwongolera zomwe zimachitika mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi malekezero), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- nthaka ndi gawo la michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid, ndikuwongolera kufotokozedwa kwa majini angapo. Kusakwanira kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kugonana, kupezeka kwa zovuta za fetus. Kafukufuku wazaka zaposachedwa awulula kuti kuchuluka kwa zinc kungasokoneze kuyamwa kwa mkuwa motero kumathandizira kuchepa kwa magazi m'thupi.
Tags: kalori 122 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza bwanji njati steak kuchokera kumtunda kwa ntchafu, kokha nyama, zopatsa mphamvu, zakudya, zopindulitsa katundu njati steak kuchokera kumtunda kwa ntchafu, kokha nyama.