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 | 128 kcal | 1684 kcal | 7.6% | 5.9% | 1316 g |
| Protini | 20.75 g | 76 g | 27.3% | 21.3% | 366 g |
| Mafuta | 4.41 g | 56 g | 7.9% | 6.2% | 1270 g |
| Maji | 73.78 g | 2273 g | 3.2% | 2.5% | 3081 g |
| Ash | 1.12 g | ~ | |||
| vitamini | |||||
| Vitamini B1, thiamine | 0.15 mg | 1.5 mg | 10% | 7.8% | 1000 g |
| Vitamini B2, Riboflavin | 0.39 mg | 1.8 mg | 21.7% | 17% | 462 g |
| Vitamini B5, Pantothenic | 0.49 mg | 5 mg | 9.8% | 7.7% | 1020 g |
| Vitamini B6, pyridoxine | 0.14 mg | 2 mg | 7% | 5.5% | 1429 g |
| Vitamini B12, cobalamin | 2.71 μg | 3 mg | 90.3% | 70.5% | 111 g |
| Vitamini E, alpha tocopherol, TE | 0.21 mg | 15 mg | 1.4% | 1.1% | 7143 g |
| Vitamini RR, ne | 6.54 mg | 20 mg | 32.7% | 25.5% | 306 g |
| macronutrients | |||||
| Potasiamu, K | 171 mg | 2500 mg | 6.8% | 5.3% | 1462 g |
| Kalsiamu, Ca | 8 mg | 1000 mg | 0.8% | 0.6% | 12500 g |
| Magnesiamu, Mg | 19 mg | 400 mg | 4.8% | 3.8% | 2105 |
| Sodiamu, Na | 46 mg | 1300 mg | 3.5% | 2.7% | 2826 g |
| Sulphur, S | 207.5 mg | 1000 mg | 20.8% | 16.3% | 482 g |
| Fosforasi, P | 202 mg | 800 mg | 25.3% | 19.8% | 396 g |
| kuwaeleza vipengele | |||||
| Chuma, Fe | 1.64 mg | 18 mg | 9.1% | 7.1% | 1098 g |
| Manganese, Mh | 0.024 mg | 2 mg | 1.2% | 0.9% | 8333 g |
| Shaba, Cu | 99 mcg | 1000 mcg | 9.9% | 7.7% | 1010 |
| Selenium, Ikiwa | 1.5 g | 55 mcg | 2.7% | 2.1% | 3667 g |
| Zinki, Zn | 3.01 mg | 12 mg | 25.1% | 19.6% | 399 g |
| Asidi muhimu za amino | |||||
| Arginine * | 1.233 g | ~ | |||
| Valine | 1.12 g | ~ | |||
| Historia | 0.657 g | ~ | |||
| Isoleucine | 1.001 g | ~ | |||
| Leucine | 1.614 g | ~ | |||
| Lysine | 1.832 g | ~ | |||
| Methionine | 0.532 g | ~ | |||
| Threonine | 0.888 g | ~ | |||
| Tryptophan | 0.242 g | ~ | |||
| Phenylalanine | 0.845 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 1.248 g | ~ | |||
| Aspartic asidi | 1.826 g | ~ | |||
| Glycine | 1.013 g | ~ | |||
| Asidi ya Glutamic | 3.011 g | ~ | |||
| proline | 0.87 g | ~ | |||
| serine | 0.771 g | ~ | |||
| Tyrosine | 0.697 g | ~ | |||
| cysteine | 0.248 g | ~ | |||
| Steroli (sterols) | |||||
| Cholesterol | 74 mg | upeo wa 300 mg | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 1.88 g | upeo 18.7 g | |||
| 10: 0 Kiwango | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.01 g | ~ | |||
| 14: 0 Myristic | 0.09 g | ~ | |||
| 16: 0 Palmitic | 0.9 g | ~ | |||
| 18: 0 Stearic | 0.73 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 1.69 g | dakika 16.8 g | 10.1% | 7.9% | |
| 16: 1 Palmitoleiki | 0.08 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.6 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.22 g | kutoka 11.2 hadi 20.6 g | 2% | 1.6% | |
| 18: 2 Linoleic | 0.13 g | ~ | |||
| 18: 3 Linolenic | 0.07 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Omega-3 fatty | 0.07 g | kutoka 0.9 hadi 3.7 g | 7.8% | 6.1% | |
| Omega-6 fatty | 0.15 g | kutoka 4.7 hadi 16.8 g | 3.2% | 2.5% |
Thamani ya nishati ni kalori 128.
- oz = 28.35 g (kcal 36.3)
- lb = 453.6 g (580.6 kcal)
Weka nyama, kondoo, New Zealand, waliohifadhiwa, inayoweza kutenganishwa tu, mbichi vitamini na madini kama vile: vitamini B2 - 21,7%, vitamini B12 - 90,3%, vitamini PP - 32,7%, fosforasi - na 25.3%, zinki - 25,1%
- Vitamini B2 inashiriki katika athari za kupunguza oksidi, inakuza upokeaji wa rangi na analyzer ya kuona na mabadiliko ya giza. Ulaji wa kutosha wa vitamini B2 unaambatana na ukiukaji wa hali ya ngozi, utando wa mucous, ukiukaji wa mwangaza na mwono wa jioni.
- 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.
- 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 128 kcal, muundo wa kemikali, thamani ya lishe, vitamini, madini, kuliko seti muhimu ya Nyama, kondoo, New Zealand, waliohifadhiwa, wanaoweza kutenganishwa tu, mbichi, kalori, virutubisho, mali muhimu ya nyama iliyowekwa, kondoo, New Zealand, waliohifadhiwa, kutenganishwa konda tu, mbichi