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-267 kCal | I-1684 kCal | 15.9% | 6% | 631 g |
| Amaprotheni | 25.07 g | 76 g | 33% | 12.4% | 303 g |
| Amafutha | 17.69 g | 56 g | 31.6% | 11.8% | 317 g |
| Water | 54.95 g | 2273 g | 2.4% | 0.9% | 4136 g |
| Ash | 0.82 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 2 µg | 900 µg | 0.2% | 0.1% | 45000 g |
| I-Retinol | I-0.002 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.501 mg | I-1.5 mg | 33.4% | 12.5% | 299 g |
| Uvithamini B2, riboflavin | I-0.365 mg | I-1.8 mg | 20.3% | 7.6% | 493 g |
| Uvithamini B4, choline | I-102.3 mg | I-500 mg | 20.5% | 7.7% | 489 g |
| Uvithamini B5, i-pantothenic | I-1.29 mg | I-5 mg | 25.8% | 9.7% | 388 g |
| Uvithamini B6, pyridoxine | I-0.448 mg | I-2 mg | 22.4% | 8.4% | 446 g |
| Uvithamini B12, cobalamin | 0.93 µg | 3 µg | 31% | 11.6% | 323 g |
| Uvithamini D, calciferol | 1.2 µg | 10 µg | 12% | 4.5% | 833 g |
| Uvithamini D3, cholecalciferol | 1.2 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-0.12 mg | I-15 mg | 0.8% | 0.3% | 12500 g |
| i-gamma Tocopherol | I-0.01 mg | ~ | |||
| Uvithamini PP, NE | I-3.872 mg | I-20 mg | 19.4% | 7.3% | 517 g |
| Betaine | I-3.4 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-305 mg | I-2500 mg | 12.2% | 4.6% | 820 g |
| ICalcium, Ca | I-26 mg | I-1000 mg | 2.6% | 1% | 3846 g |
| I-Magnesium, Mg | I-23 mg | I-400 mg | 5.8% | 2.2% | 1739 g |
| I-Sodium, Na | I-58 mg | I-1300 mg | 4.5% | 1.7% | 2241 g |
| Isibabule, S | I-250.7 mg | I-1000 mg | 25.1% | 9.4% | 399 g |
| IPhosphorus, uP | I-208 mg | I-800 mg | 26% | 9.7% | 385 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.75 mg | I-18 mg | 9.7% | 3.6% | 1029 g |
| I-Manganese, Mn | I-0.012 mg | I-2 mg | 0.6% | 0.2% | 16667 g |
| Ithusi, Cu | 129 µg | 1000 µg | 12.9% | 4.8% | 775 g |
| Selenium, Uma | 42.4 µg | 55 µg | 77.1% | 28.9% | 130 g |
| Zinc, Zn | I-4.84 mg | I-12 mg | 40.3% | 15.1% | 248 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.668 g | ~ | |||
| i-valine | 1.31 g | ~ | |||
| Umlando * | 1.083 g | ~ | |||
| Isoleucine | 1.234 g | ~ | |||
| i-leucine | 2.136 g | ~ | |||
| lysine | 2.325 g | ~ | |||
| i-methionine | 0.691 g | ~ | |||
| i-threonine | 1.126 g | ~ | |||
| sdudlamin | 0.264 g | ~ | |||
| phenylalanine | 1.054 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.472 g | ~ | |||
| I-aspartic acid | 2.453 g | ~ | |||
| I-Hydroxyproline | 0.064 g | ~ | |||
| glycine | 1.13 g | ~ | |||
| I-Glutamic acid | 4.003 g | ~ | |||
| Amaprotheni | 1.014 g | ~ | |||
| i-serine | 1.084 g | ~ | |||
| i-tyrosine | 0.954 g | ~ | |||
| I-Cysteine | 0.289 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-98 mg | ubukhulu obungama-300 mg | |||
| Amafutha acid | |||||
| transgender | 0.154 g | ubuningi be-1.9 г | |||
| amafutha we-monounsaturated trans | 0.098 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 6.584 g | ubuningi be-18.7 г | |||
| 10: 0 Umthamo | 0.017 g | ~ | |||
| 12: 0 I-Lauric | 0.014 g | ~ | |||
| 14: 0 I-Myristic | 0.223 g | ~ | |||
| 15: 0 IPentadecanoic | 0.005 g | ~ | |||
| 16: 0 I-Palmitic | 3.99 g | ~ | |||
| 17: 0 imajarini | 0.055 g | ~ | |||
| 18: 0 UStearin | 2.248 g | ~ | |||
| 20: 0 I-Arachinic | 0.032 g | ~ | |||
| 22: 0 I-Begenic | 0.001 g | ~ | |||
| Ama-acid e-monounsaturated | 7.987 g | iminithi 16.8 г | 47.5% | 17.8% | |
| 14: 1 I-Myristoleic | 0.001 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.408 g | ~ | |||
| 17: 1 I-Heptadecene | 0.008 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 7.443 g | ~ | |||
| 18:1 nxa | 7.345 g | ~ | |||
| 18: 1 kudluliswa | 0.098 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.127 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 2.072 g | kusuka ku-11.2 kuya ku-20.6 | 18.5% | 6.9% | |
| 18:2 Linoleic | 1.811 g | ~ | |||
| 18:2 Omega-6, cis, cis | 1.754 g | ~ | |||
| 18: 2 kudluliswa, kudluliswa | 0.056 g | ~ | |||
| 18: 3 Ezomzimba | 0.079 g | ~ | |||
| 18: 3 i-Omega-3, i-alpha linolenic | 0.077 g | ~ | |||
| 18: 3 i-Omega-6, iGamma Linolenic | 0.002 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.072 g | ~ | |||
| 20:3 Eicosatriene | 0.011 g | ~ | |||
| 20: 4 I-Arachidonic | 0.099 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.077 g | kusuka ku-0.9 kuya ku-3.7 | 8.6% | 3.2% | |
| Ama-acids ama-Omega-6 | 1.938 g | kusuka ku-4.7 kuya ku-16.8 | 41.2% | 15.4% |
Inani lamandla lingu-267 kcal.
- 3 oz = 85 g (227 kcal)
- i-steak ngaphandle kwemfucumfucu (Veza kusuka ku-1 steak ephekiwe, ngemfucumfucu, enesisindo esingu-249g) = 185 гр (494 кКал)
Ingulube, ihlombe elingenamathambo, eliboshiwe ucebile amavithamini namaminerali afana no: vithamini B1 - 33,4%, uvithamini B2 - 20,3%, choline - 20,5%, uvithamini B5 - 25,8%, uvithamini B6 - 22,4%, uvithamini B12 - 31%, uvithamini D - 12%, uvithamini PP - 19,4%, potassium - 12,2%, phosphorus - 26%, ithusi - 12,9%, selenium - 77,1%, zinc - 40,3%
- Vitamin B1 kuyingxenye yama-enzyme abaluleke kakhulu we-carbohydrate namandla we-metabolism, okunikeza umzimba amandla nezinto zepulasitiki, kanye nokwakheka komzimba kwama-amino acid we-branched-chain. Ukuntuleka kwaleli vithamini kuholela ekuphazamisekeni okukhulu kwezinhlelo zezinzwa, zokugaya ukudla nezinhliziyo.
- Vitamin B2 ibamba iqhaza ekuphenduleni kwe-redox, ithuthukisa ukuzwela kombala kwe-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephula isimo sesikhumba, ulwelwesi lwamafinyila, ukukhanya okungahambi kahle nokubona kwantambama.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Vitamin B5 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.
- Vitamin B6 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.
- Vitamin B12 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.
- Vitamin D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- 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.
- Copper kuyingxenye yama-enzyme anomsebenzi we-redox futhi obandakanyeka ku-metabolism yensimbi, kuvusa ukumuncwa kwamaprotheni nama-carbohydrate. Ubamba iqhaza ezinhlelweni zokuhlinzeka izicubu zomzimba womuntu nge-oxygen. Ukushoda kubonakaliswa yizinkinga ekubunjweni kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu zomzimba ezixhuma i-dysplasia.
- 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.
Omaka: okuqukethwe kwekhalori 267 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Ingulube, ihlombe elingenamathambo, isitshulu, ama-calories, imisoco, izinto eziwusizo Ingulube, ihlombe elingenamathambo, eliboshiwe