Thamani ya lishe na muundo wa kemikali.
Jedwali linaonyesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) ndani 100 gramu ya sehemu ya kula.
Lishe | idadi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida 100 kcal | 100% ya kawaida |
Kalori | 209 kcal | 1684 kcal | 12.4% | 5.9% | 806 g |
Protini | 33.31 g | 76 g | 43.8% | 21% | 228 g |
Mafuta | 8.4 g | 56 g | 15% | 7.2% | 667 g |
Maji | 59.33 g | 2273 g | 2.6% | 1.2% | 3831 g |
Ash | 0.96 g | ~ | |||
vitamini | |||||
Vitamini a, RAE | 3 mg | 900 mcg | 0.3% | 0.1% | 30000 g |
Retinol | 0.003 mg | ~ | |||
Vitamini B1, thiamine | 0.043 mg | 1.5 mg | 2.9% | 1.4% | 3488 g |
Vitamini B2, Riboflavin | 0.148 mg | 1.8 mg | 8.2% | 3.9% | 1216 |
Vitamini B5, Pantothenic | 0.497 mg | 5 mg | 9.9% | 4.7% | 1006 g |
Vitamini B6, pyridoxine | 0.077 mg | 2 mg | 3.9% | 1.9% | 2597 g |
Vitamini B12, cobalamin | 1.36 μg | 3 mg | 45.3% | 21.7% | 221 g |
Vitamini E, alpha tocopherol, TE | 0.43 mg | 15 mg | 2.9% | 1.4% | 3488 g |
Vitamini RR, ne | 4.103 mg | 20 mg | 20.5% | 9.8% | 487 g |
macronutrients | |||||
Potasiamu, K | 258 mg | 2500 mg | 10.3% | 4.9% | 969 g |
Kalsiamu, Ca | 11 mg | 1000 mg | 1.1% | 0.5% | 9091 g |
Magnesiamu, Mg | 23 mg | 400 mg | 5.8% | 2.8% | 1739 g |
Sodiamu, Na | 77 mg | 1300 mg | 5.9% | 2.8% | 1688 |
Sulphur, S | 333.1 mg | 1000 mg | 33.3% | 15.9% | 300 g |
Fosforasi, P | 173 mg | 800 mg | 21.6% | 10.3% | 462 g |
kuwaeleza vipengele | |||||
Chuma, Fe | 2.24 mg | 18 mg | 12.4% | 5.9% | 804 g |
Manganese, Mh | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 g |
Shaba, Cu | 136 mcg | 1000 mcg | 13.6% | 6.5% | 735 g |
Selenium, Ikiwa | 9.9 μg | 55 mcg | 18% | 8.6% | 556 g |
Zinki, Zn | 7.09 mg | 12 mg | 59.1% | 28.3% | 169 g |
Asidi muhimu za amino | |||||
Arginine * | 2.243 g | ~ | |||
Valine | 1.696 g | ~ | |||
Historia | 0.705 g | ~ | |||
Isoleucine | 1.491 g | ~ | |||
Leucine | 2.573 g | ~ | |||
Lysine | 2.909 g | ~ | |||
Methionine | 1.087 g | ~ | |||
Threonine | 1.589 g | ~ | |||
Tryptophan | 0.368 g | ~ | |||
Phenylalanine | 1.312 g | ~ | |||
Asidi ya Amino | |||||
alanini | 1.656 g | ~ | |||
Glycine | 1.424 g | ~ | |||
Asidi ya Glutamic | 4.654 g | ~ | |||
proline | 1.068 g | ~ | |||
serine | 1.136 g | ~ | |||
Tyrosine | 1.154 g | ~ | |||
cysteine | 0.436 g | ~ | |||
Steroli (sterols) | |||||
Cholesterol | 115 mg | upeo wa 300 mg | |||
Asidi ya mafuta | |||||
Mafuta ya TRANS | 0.219 g | upeo 1.9 g | |||
mafuta ya TRANS ya monounsaturated | 0.219 g | ~ | |||
Asidi zilizojaa mafuta | |||||
Nasadenie mafuta asidi | 2.631 g | upeo 18.7 g | |||
10: 0 Kiwango | 0.013 g | ~ | |||
12: 0 Lauric | 0.021 g | ~ | |||
14: 0 Myristic | 0.203 g | ~ | |||
16: 0 Palmitic | 1.214 g | ~ | |||
17: 0 Margarine | 0.101 g | ~ | |||
18: 0 Stearic | 1.066 g | ~ | |||
20: 0 Arachidic | 0.005 g | ~ | |||
22: 0 Begenova | 0.009 g | ~ | |||
Asidi ya mafuta ya monounsaturated | 2.269 g | dakika 16.8 g | 13.5% | 6.5% | |
14: 1 Mirandolina | 0.009 g | ~ | |||
16: 1 Palmitoleiki | 0.102 g | ~ | |||
16: 1 CIS | 0.091 g | ~ | |||
16: 1 BURE | 0.011 g | ~ | |||
18: 1 Oleic (omega-9) | 2.158 g | ~ | |||
18: 1 CIS | 1.951 g | ~ | |||
18: 1 BURE | 0.207 g | ~ | |||
Asidi ya mafuta ya polyunsaturated | 0.506 g | kutoka 11.2 hadi 20.6 g | 4.5% | 2.2% | |
18: 2 Linoleic | 0.299 g | ~ | |||
18: 2 omega-6 CIS, CIS | 0.163 g | ~ | |||
18: 2 asidi ya linoleiki iliyochanganywa | 0.136 g | ~ | |||
18: 3 Linolenic | 0.099 g | ~ | |||
18: 3 omega-3, alpha-linolenic | 0.099 g | ~ | |||
20: 4 Arachidonic | 0.041 g | ~ | |||
20: 4 omega-6 | 0.041 g | ~ | |||
20: 5 Eicosapentaenoic (EPA), omega-3 | 0.028 g | ~ | |||
Omega-3 fatty | 0.166 g | kutoka 0.9 hadi 3.7 g | 18.4% | 8.8% | |
22: 5 Docosapentaenoic (WPC), omega-3 | 0.028 g | ~ | |||
22: 6 Docosahexaenoic (DHA), omega-3 | 0.011 g | ~ | |||
Omega-6 fatty | 0.204 g | kutoka 4.7 hadi 16.8 g | 4.3% | 2.1% |
Thamani ya nishati ni 209 kcal.
- 3 oz = 85 g (177.7 kcal)
- kipande, kilichopikwa, ukiondoa takataka (mavuno kutoka 1 lb nyama mbichi na takataka) = 138 g (288.4 kcal)
Knuckle, kondoo, New Zealand, waliohifadhiwa, kutenganishwa konda tu, kusuka matajiri katika vitamini na madini kama vile: vitamini B12 - 45.3%, na vitamini PP hadi 20.5%, fosforasi - 21,6%, chuma - na 12.4%, shaba - 13,6%, seleniamu - 18%, zinki - 59,1, XNUMX%
- Vitamini B12 ina jukumu muhimu katika kimetaboliki na ubadilishaji wa asidi ya amino. Folate na vitamini B12 vinahusiana na vitamini, vinavyohusika na hematopoiesis. Ukosefu wa vitamini B12 husababisha ukuzaji wa upungufu wa sehemu au sekondari ya folate na anemia, leukopenia, thrombocytopenia.
- Vitamini PP inashiriki katika athari za redox ya kimetaboliki ya nishati. Ulaji wa kutosha wa vitamini unaambatana na usumbufu wa hali ya kawaida ya ngozi, njia ya utumbo na mfumo wa neva.
- Fosforasi inashiriki katika michakato mingi ya kisaikolojia, pamoja na kimetaboliki ya nishati, inasimamia usawa wa asidi-alkali, sehemu ya phospholipids, nyukleotidi na asidi ya kiini, muhimu kwa madini ya mifupa na meno. Upungufu husababisha anorexia, anemia, rickets.
- Chuma imejumuishwa na kazi tofauti za protini, pamoja na enzymes. Kushiriki katika usafirishaji wa elektroni, oksijeni, hutoa mwendo wa athari za redox na uanzishaji wa peroxidation. Matumizi ya kutosha husababisha anemia ya hypochromic, atony ya myoglobinuria ya misuli ya mifupa, uchovu, ugonjwa wa moyo, gastritis ya atrophic.
- Copper ni sehemu ya Enzymes na shughuli ya redox inayohusika katika metaboli ya chuma na huchochea ngozi ya protini na wanga. Michakato inayohusika katika kutoa tishu na oksijeni. Upungufu unaonyeshwa na uboreshaji wa mfumo wa moyo na mishipa na mifupa, ukuzaji wa dysplasia ya tishu inayojumuisha.
- Selenium - kipengele muhimu cha mfumo wa ulinzi wa antioxidant wa mwili wa binadamu, una athari za kinga ya mwili, inahusika katika udhibiti wa hatua ya homoni za tezi. Upungufu husababisha ugonjwa wa Kashin-Bek (osteoarthritis na ulemavu wa viungo, mgongo na miisho), magonjwa ya Kesan (ugonjwa wa moyo), urithi wa urithi.
- zinki ni sehemu ya zaidi ya enzymes 300 zinazohusika katika michakato ya usanisi na kuvunjika kwa wanga, protini, mafuta, asidi ya kiini na katika udhibiti wa usemi wa jeni kadhaa. Ulaji wa kutosha husababisha upungufu wa damu, upungufu wa kinga mwilini, cirrhosis ya ini, ugonjwa wa ngono, uwepo wa kasoro ya fetasi. Utafiti katika miaka ya hivi karibuni ulifunua uwezo wa viwango vya juu vya zinki vinaweza kuvuruga ngozi ya shaba na hivyo kuchangia ukuaji wa upungufu wa damu.
Mwongozo kamili wa vyakula vyenye afya zaidi unaweza kutazama kwenye programu.
Lebo: kalori 209 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Foreshank, kondoo, New Zealand, waliohifadhiwa, konda inayoweza kutenganishwa tu, iliyosokotwa, kalori, virutubisho, mali ya faida ya Knuckle, kondoo, New Zealand, waliohifadhiwa, waliojitenga tu, kusuka