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 133 | Tsamba 1684 | 7.9% | 5.9% | 1266 ga |
Mapuloteni | 23.07 ga | 76 ga | 30.4% | 22.9% | 329 ga |
mafuta | 3.88 ga | 56 ga | 6.9% | 5.2% | 1443 ga |
Water | 72.68 ga | 2273 ga | 3.2% | 2.4% | 3127 ga |
ash | 0.99 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 3.9% | 1923 ga |
Vitamini B2, riboflavin | 0.124 mg | 1.8 mg | 6.9% | 5.2% | 1452 ga |
Vitamini B4, choline | 96.4 mg | 500 mg | 19.3% | 14.5% | 519 ga |
Vitamini B5, pantothenic | 0.678 mg | 5 mg | 13.6% | 10.2% | 737 ga |
Vitamini B6, pyridoxine | 0.651 mg | 2 mg | 32.6% | 24.5% | 307 ga |
Vitamini B9, folate | Makilogalamu 13 | Makilogalamu 400 | 3.3% | 2.5% | 3077 ga |
Vitamini B12, cobalamin | Makilogalamu 0.98 | Makilogalamu 3 | 32.7% | 24.6% | 306 ga |
Vitamini E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 1.4% | 5172 ga |
Vitamini K, phylloquinone | Makilogalamu 1.2 | Makilogalamu 120 | 1% | 0.8% | 10000 ga |
Vitamini PP, NO | 6.703 mg | 20 mg | 33.5% | 25.2% | 298 ga |
betaine | 14.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 361 mg | 2500 mg | 14.4% | 10.8% | 693 ga |
Calcium, CA | 23 mg | 1000 mg | 2.3% | 1.7% | 4348 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 4.5% | 1667 ga |
Sodium, Na | 57 mg | 1300 mg | 4.4% | 3.3% | 2281 ga |
Sulufule, S | 230.7 mg | 1000 mg | 23.1% | 17.4% | 433 ga |
Phosphorus, P. | 214 mg | 800 mg | 26.8% | 20.2% | 374 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.63 mg | 18 mg | 9.1% | 6.8% | 1104 ga |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.5% | 18182 ga |
Mkuwa, Cu | Makilogalamu 78 | Makilogalamu 1000 | 7.8% | 5.9% | 1282 ga |
Selenium, Ngati | Makilogalamu 31.2 | Makilogalamu 55 | 56.7% | 42.6% | 176 ga |
Nthaka, Zn | 4.05 mg | 12 mg | 33.8% | 25.4% | 296 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.492 ga | ~ | |||
valine | 1.145 ga | ~ | |||
Mbiri * | 0.736 ga | ~ | |||
Isoleucine | 1.05 ga | ~ | |||
nyalugwe | 1.835 ga | ~ | |||
lysine | 1.95 ga | ~ | |||
methionine | 0.601 ga | ~ | |||
threonine | 0.922 ga | ~ | |||
tryptophan | 0.152 ga | ~ | |||
chithuvj | 0.911 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.403 ga | ~ | |||
Aspartic asidi | 2.102 ga | ~ | |||
Hydroxyprolines | 0.242 ga | ~ | |||
glycine | 1.405 ga | ~ | |||
Asidi a Glutamic | 3.464 ga | ~ | |||
Mapuloteni | 1.1 ga | ~ | |||
serine | 0.909 ga | ~ | |||
tyrosin | 0.735 ga | ~ | |||
Cysteine | 0.298 ga | ~ | |||
sterols | |||||
Cholesterol | 40 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.432 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.098 ga | ~ | |||
16: 0 Palmitic | 0.86 ga | ~ | |||
18: 0 Stearin | 0.475 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.559 ga | Mphindi 16.8 г | 9.3% | 7% | |
16: 1 Palmitoleic | 0.12 ga | ~ | |||
18:1 Olein (omega-9) | 1.437 ga | ~ | |||
20: 1 Chidole (9) | 0.002 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.168 ga | kuchokera 11.2 mpaka 20.6 | 1.5% | 1.1% | |
18: 2 Linoleic | 0.135 ga | ~ | |||
18: 3 Wachisoni | 0.009 ga | ~ | |||
20:4 Arachidonic | 0.024 ga | ~ | |||
Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 0.8% | |
Omega-6 mafuta acids | 0.159 ga | kuchokera 4.7 mpaka 16.8 | 3.4% | 2.6% |
Mphamvu ndi 133 kcal.
- oz = 28.35 g (37.7 kcal)
- lb = 453.6 g (603.3 kCal)
Ng'ombe yamitundu ingapo, sirloin yayifupi, nyama yowonda, yaiwisi mavitamini ndi michere yambiri monga: choline - 19,3%, vitamini B5 - 13,6%, vitamini B6 - 32,6%, vitamini B12 - 32,7%, vitamini PP - 33,5%, potaziyamu - 14,4 , 26,8%, phosphorous - 56,7%, selenium - 33,8%, 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.
- 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 133 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Mitundu ya ng'ombe, yochepa sirloin, Taphunzira nyama, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Mitundu ya ng'ombe, short sirloin, Taphunzira nyama, yaiwisi