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 | 315 kcal | 1684 kcal | 18.7% | 5.9% | 535 ga |
| Mapuloteni | 23.43 ga | 76 ga | 30.8% | 9.8% | 324 ga |
| mafuta | 23.88 ga | 56 ga | 42.6% | 13.5% | 235 ga |
| Water | 50.44 ga | 2273 ga | 2.2% | 0.7% | 4506 ga |
| ash | 1.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 2.5% | 1250 ga |
| Vitamini B2, Riboflavin | 0.36 mg | 1.8 mg | 20% | 6.3% | 500 ga |
| Vitamini B4, choline | 95 mg | 500 mg | 19% | 6% | 526 ga |
| Vitamini B5, Pantothenic | 0.5 mg | 5 mg | 10% | 3.2% | 1000 ga |
| Vitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 1.7% | 1818 |
| Vitamini B9, folate | 1 p | 400 mcg | 0.3% | 0.1% | 40000 ga |
| Vitamini B12, cobalamin | 2.53 p | 3 mg | 84.3% | 26.8% | 119 ga |
| Vitamini D, calciferol | 0.1 p | 10 p | 1% | 0.3% | 10000 ga |
| Vitamini D3, cholecalciferol | 0.1 p | ~ | |||
| Vitamini E, alpha-tocopherol, TE | 0.13 mg | 15 mg | 0.9% | 0.3% | 11538 ga |
| Vitamini K, phylloquinone, | 4.9 p | 120 mcg | 4.1% | 1.3% | 2449 ga |
| Vitamini PP | 7.93 mg | 20 mg | 39.7% | 12.6% | 252 ga |
| betaine | 12.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 159 mg | 2500 mg | 6.4% | 2% | 1572 |
| Calcium, CA | 23 mg | 1000 mg | 2.3% | 0.7% | 4348 ga |
| Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 1.5% | 2105 |
| Sodium, Na | 49 mg | 1300 mg | 3.8% | 1.2% | 2653 ga |
| Sulufule, S | 234.3 mg | 1000 mg | 23.4% | 7.4% | 427 ga |
| Phosphorus, P. | 208 mg | 800 mg | 26% | 8.3% | 385 ga |
| Tsatirani zinthu | |||||
| Iron, Faith | 2.05 mg | 18 mg | 11.4% | 3.6% | 878 ga |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1% | 0.3% | 9524 ga |
| Mkuwa, Cu | 109 mcg | 1000 mcg | 10.9% | 3.5% | 917 ga |
| Selenium, Ngati | 2 mg | 55 mcg | 3.6% | 1.1% | 2750 ga |
| Nthaka, Zn | 2.65 mg | 12 mg | 22.1% | 7% | 453 ga |
| Amino acid ofunikira | |||||
| Arginine * | 1.392 ga | ~ | |||
| valine | 1.264 ga | ~ | |||
| Mbiri * | 0.742 g wa | ~ | |||
| Isoleucine | 1.13 ga | ~ | |||
| Leucine | 1.822 ga | ~ | |||
| lysine | 2.069 ga | ~ | |||
| methionine | 0.601 ga | ~ | |||
| threonine | 1.003 ga | ~ | |||
| Tryptophan | 0.274 ga | ~ | |||
| phenylalanine | 0.954 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 1.409 ga | ~ | |||
| Aspartic asidi | 2.062 ga | ~ | |||
| Glycine | 1.144 ga | ~ | |||
| Asidi a Glutamic | 3.4 ga | ~ | |||
| Mapuloteni | 0.983 ga | ~ | |||
| Serine | 0.871 ga | ~ | |||
| Tyrosine | 0.787 ga | ~ | |||
| Cysteine | 0.28 ga | ~ | |||
| Ma sterols (mankhwala) | |||||
| Cholesterol | 112 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 11.96 ga | zazikulu 18.7 g | |||
| 10: 0 Kapuli | 0.07 ga | ~ | |||
| 12: 0 Zolemba | 0.1 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.98 ga | ~ | |||
| 16: 0 Palmitic | 5.25 ga | ~ | |||
| 18: 0 Stearic | 4.65 ga | ~ | |||
| Monounsaturated mafuta zidulo | 9.2 ga | Mphindi 16.8 g | 54.8% | 17.4% | |
| 16: 1 Palmitoleic | 0.43 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 8.59 ga | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.03 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.09 ga | kuchokera 11.2 mpaka 20.6 g | 9.7% | 3.1% | |
| 18: 2 Linoleic | 0.63 ga | ~ | |||
| 18: 3 Wachisoni | 0.43 ga | ~ | |||
| 20: 4 Arachidonic | 0.02 ga | ~ | |||
| Omega-3 mafuta acids | 0.43 ga | kuchokera 0.9 mpaka 3.7 g | 47.8% | 15.2% | |
| Omega-6 mafuta acids | 0.65 ga | kuchokera 4.7 mpaka 16.8 g | 13.8% | 4.4% |
Mphamvu ndi 315 kcal.
- 3 oz = 85 g (267.8 kcal)
- kuwaza, kupatula zinyalala (zokolola kuchokera ku 1 wowaza, ndi zinyalala, zolemera 85 g) = 43 g (135.5 kcal)
Mwanawankhosa, sirloin, New Zealand, wozizira, wowonda komanso wonenepa, wowotcha pamoto olemera mu mavitamini ndi mchere monga: vitamini B2 - 20%, choline - 19%, vitamini B12 - 84,3%, vitamini PP - 39,7%, phosphorous - 26%, chitsulo - 11,4%, zinki - 22,1. , XNUMX %
- 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.
- Choline ndi gawo la lecithin, imathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, imagwira ngati lipotropic factor.
- 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.
- 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.
- 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 zili 315 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere zothandiza kuposa Mwanawankhosa, sirloin, New Zealand, mazira, olekanitsidwa Taphunzira ndi mafuta, wokazinga pa moto lotseguka, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Mwanawankhosa, sirloin, New Zealand , chozizira, chosiyanitsidwa chowonda ndi mafuta, chowotcha pamoto wotseguka