Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-214 kCal | I-1684 kCal | 12.7% | 5.9% | 787 g |
| Amaprotheni | 34 g | 76 g | 44.7% | 20.9% | 224 g |
| Amafutha | 7.67 g | 56 g | 13.7% | 6.4% | 730 g |
| Water | 58.09 g | 2273 g | 2.6% | 1.2% | 3913 g |
| Ash | 1.01 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.077 mg | I-1.5 mg | 5.1% | 2.4% | 1948 g |
| Uvithamini B2, riboflavin | I-0.192 mg | I-1.8 mg | 10.7% | 5% | 938 g |
| Uvithamini B4, choline | I-129.5 mg | I-500 mg | 25.9% | 12.1% | 386 g |
| Uvithamini B5, i-pantothenic | I-0.669 mg | I-5 mg | 13.4% | 6.3% | 747 g |
| Uvithamini B6, pyridoxine | I-0.456 mg | I-2 mg | 22.8% | 10.7% | 439 g |
| Uvithamini B9, folate | 11 µg | 400 µg | 2.8% | 1.3% | 3636 g |
| Uvithamini B12, cobalamin | 1.88 µg | 3 µg | 62.7% | 29.3% | 160 g |
| Uvithamini D, calciferol | 0.1 µg | 10 µg | 1% | 0.5% | 10000 g |
| Uvithamini D3, cholecalciferol | 0.1 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-0.45 mg | I-15 mg | 3% | 1.4% | 3333 g |
| Uvithamini K, i-phylloquinone | 1.6 µg | 120 µg | 1.3% | 0.6% | 7500 g |
| Uvithamini PP, NE | I-6.109 mg | I-20 mg | 30.5% | 14.3% | 327 g |
| Betaine | I-17 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-278 mg | I-2500 mg | 11.1% | 5.2% | 899 g |
| ICalcium, Ca | I-7 mg | I-1000 mg | 0.7% | 0.3% | 14286 g |
| I-Magnesium, Mg | I-23 mg | I-400 mg | 5.8% | 2.7% | 1739 g |
| I-Sodium, Na | I-44 mg | I-1300 mg | 3.4% | 1.6% | 2955 g |
| Isibabule, S | I-340 mg | I-1000 mg | 34% | 15.9% | 294 g |
| IPhosphorus, uP | I-214 mg | I-800 mg | 26.8% | 12.5% | 374 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.83 mg | I-18 mg | 15.7% | 7.3% | 636 g |
| I-Manganese, Mn | I-0.012 mg | I-2 mg | 0.6% | 0.3% | 16667 g |
| Ithusi, Cu | 84 µg | 1000 µg | 8.4% | 3.9% | 1190 g |
| Selenium, Uma | 38.3 µg | 55 µg | 69.6% | 32.5% | 144 g |
| Zinc, Zn | I-5.82 mg | I-12 mg | 48.5% | 22.7% | 206 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 2.199 g | ~ | |||
| i-valine | 1.687 g | ~ | |||
| Umlando * | 1.085 g | ~ | |||
| Isoleucine | 1.547 g | ~ | |||
| i-leucine | 2.705 g | ~ | |||
| lysine | 2.874 g | ~ | |||
| i-methionine | 0.886 g | ~ | |||
| i-threonine | 1.358 g | ~ | |||
| sdudlamin | 0.223 g | ~ | |||
| phenylalanine | 1.343 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 2.067 g | ~ | |||
| I-aspartic acid | 3.097 g | ~ | |||
| I-Hydroxyproline | 0.357 g | ~ | |||
| glycine | 2.071 g | ~ | |||
| I-Glutamic acid | 5.105 g | ~ | |||
| Amaprotheni | 1.621 g | ~ | |||
| i-serine | 1.339 g | ~ | |||
| i-tyrosine | 1.084 g | ~ | |||
| I-Cysteine | 0.439 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-93 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 2.675 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.198 g | ~ | |||
| 16: 0 I-Palmitic | 1.656 g | ~ | |||
| 18: 0 UStearin | 0.821 g | ~ | |||
| Ama-acid e-monounsaturated | 3.231 g | iminithi 16.8 г | 19.2% | 9% | |
| 16: 1 I-Palmitoleic | 0.299 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 2.932 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.286 g | kusuka ku-11.2 kuya ku-20.6 | 2.6% | 1.2% | |
| 18:2 Linoleic | 0.223 g | ~ | |||
| 18: 3 Ezomzimba | 0.021 g | ~ | |||
| 20: 4 I-Arachidonic | 0.042 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.021 g | kusuka ku-0.9 kuya ku-3.7 | 2.3% | 1.1% | |
| Ama-acids ama-Omega-6 | 0.265 g | kusuka ku-4.7 kuya ku-16.8 | 5.6% | 2.6% |
Inani lamandla lingu-214 kcal.
- 3 oz = 85 g (181.9 kcal)
- i-steak (isivuno esivela ku-290 g inyama eluhlaza) = 185 гр (395.9 кКал)
Inkabi, uginindela wethanga eliphansi, inyama epholile, eboshiwe ucebile amavithamini namaminerali njenge: choline - 25,9%, uvithamini B5 - 13,4%, uvithamini B6 - 22,8%, uvithamini B12 - 62,7%, uvithamini PP - 30,5%, potassium - 11,1 %, i-phosphorus - 26,8%, i-iron - 15,7%, i-selenium - 69,6%, i-zinc - 48,5%
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Uvithamini V5 iqhaza amaprotheni, fat, carbohydrate umzimba, cholesterol umzimba, zamagama amaningi ama-hormone, i-hemoglobin, ikhuthaza ukumuncwa amino acid kanye noshukela emathunjini, isekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- Uvithamini V6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- Uvithamini V12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- phosphorus ibamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-base, iyingxenye ye-phospholipids, i-nucleotide kanye ne-nucleic acid, iyadingeka ekwenzeni i-mineralization yamathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- Iron kuyingxenye yamaprotheni emisebenzi ehlukahlukene, kufaka phakathi ama-enzyme. Ubamba iqhaza ekuthuthweni kwama-electron, i-oxygen, kuqinisekisa inkambo yokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ku-anemia ye-hypochromic, i-atony engenayo i-myoglobin yemisipha yamathambo, ukukhathala okwandayo, i-myocardiopathy, i-atrophic gastritis.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, olunomphumela wokuzivikela emzimbeni, obamba iqhaza ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Beck (i-osteoarthritis enokukhubazeka okuningi kwamalunga, umgogodla kanye nemikhawulo), isifo seKeshan (i-endemic myocardiopathy), ifa le-thrombastenia.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
Ungathola umhlahlandlela ophelele wemikhiqizo ewusizo kakhulu kusithasiselo.
Omaka: okuqukethwe kwekhalori 214 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini elungele Inyama yenkomo, i-pulp ephansi yethanga, inyama engenawo amandla, isitshulu, ama-calories, imisoco, izinto eziwusizo Inyama yenkomo, i-pulp ephansi yethanga, inyama engenawo amandla, isitshulu
2021-02-17