Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini, namaminerali) ngamagremu ayi-100 engxenye edliwayo.
| Umsoco | Inombolo | Okujwayelekile ** | % kokujwayelekile ngo-100 g | % we-100 kcal ejwayelekile | 100% kokujwayelekile |
| Ikhalori | I-210 kcal | I-1684 kcal | 12.5% | 6% | 802 g |
| Amaprotheni | 27.12 g | 76 g | 35.7% | 17% | 280 g |
| Amafutha | 10.5 g | 56 g | 18.8% | 9% | 533 g |
| Water | 61.38 g | 2273 g | 2.7% | 1.3% | 3703 g |
| Ash | 1.45 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 3.2% | 1500 g |
| Uvithamini B2, Riboflavin | I-0.28 mg | I-1.8 mg | 15.6% | 7.4% | 643 g |
| Uvithamini B4, choline | I-104 mg | I-500 mg | 20.8% | 9.9% | 481 g |
| Uvithamini B5, i-Pantothenic | I-0.69 mg | I-5 mg | 13.8% | 6.6% | 725 g |
| Uvithamini B6, pyridoxine | I-0.14 mg | I-2 mg | 7% | 3.3% | 1429 g |
| Uvithamini B9, folate | I-23 mcg | I-400 mcg | 5.8% | 2.8% | 1739 g |
| Uvithamini B12, cobalamin | 3.11 ama-µg | I-3 mg | 103.7% | 49.4% | 96 g |
| Uvithamini D, calciferol | 0.1 ama-µg | 10 ama-µg | 1% | 0.5% | 10000 g |
| Uvithamini D3, cholecalciferol | 0.1 ama-µg | ~ | |||
| Uvithamini E, i-alpha-tocopherol, TE | I-0.2 mg | I-15 mg | 1.3% | 0.6% | 7500 g |
| Uvithamini K, i-phylloquinone, | 5.7 ama-µg | I-120 mcg | 4.8% | 2.3% | 2105 |
| Uvithamini PP | I-6.15 mg | I-20 mg | 30.8% | 14.7% | 325 g |
| Betaine | I-13.7 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-324 mg | I-2500 mg | 13% | 6.2% | 772 g |
| ICalcium, Ca | I-21 mg | I-1000 mg | 2.1% | 1% | 4762 g |
| I-Magnesium, Mg | I-29 mg | I-400 mg | 7.3% | 3.5% | 1379 g |
| I-Sodium, Na | I-83 mg | I-1300 mg | 6.4% | 3% | 1566 |
| Isibabule, S | I-271.2 mg | I-1000 mg | 27.1% | 12.9% | 369 g |
| IPhosphorus, uP | I-217 mg | I-800 mg | 27.1% | 12.9% | 369 g |
| Landela izinto | |||||
| Insimbi, Fe | I-2.19 mg | I-18 mg | 12.2% | 5.8% | 822 g |
| I-Manganese, Mn | I-0.028 mg | I-2 mg | 1.4% | 0.7% | 7143 g |
| Ithusi, Cu | I-137 mcg | I-1000 mcg | 13.7% | 6.5% | 730 g |
| Selenium, Uma | 31.3 ama-µg | I-55 mcg | 56.9% | 27.1% | 176 g |
| Zinc, Zn | I-6.6 mg | I-12 mg | 55% | 26.2% | 182 g |
| Ama-amino acid abalulekile | |||||
| I-Arginine * | 1.611 g | ~ | |||
| Valine | 1.463 g | ~ | |||
| Umlando * | 0.859 g | ~ | |||
| Isoleucine | 1.308 g | ~ | |||
| Leucine | 2.109 g | ~ | |||
| lysine | 2.395 g | ~ | |||
| methionine | 0.696 g | ~ | |||
| threonine | 1.161 g | ~ | |||
| I-Tryptophan | 0.317 g | ~ | |||
| phenylalanine | 1.104 g | ~ | |||
| I-Amino acid | |||||
| Alanine | 1.631 g | ~ | |||
| I-aspartic acid | 2.387 g | ~ | |||
| Glycine | 1.324 g | ~ | |||
| I-Glutamic acid | 3.935 g | ~ | |||
| Amaprotheni | 1.137 g | ~ | |||
| noSerine | 1.008 g | ~ | |||
| Tyrosine | 0.911 g | ~ | |||
| I-Cysteine | 0.324 g | ~ | |||
| AmaSterols (ama-sterols) | |||||
| Cholesterol | I-93 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| I-Nasadenie fatty acids | 3.88 g | ubuningi be-18.7 g | |||
| 10: 0 Umthamo | 0.02 g | ~ | |||
| 12: 0 I-Lauric | 0.03 g | ~ | |||
| 14: 0 I-Myristic | 0.29 g | ~ | |||
| 16: 0 I-Palmitic | 2.08 g | ~ | |||
| 18: 0 Stearic | 1.28 g | ~ | |||
| Ama-acid e-monounsaturated | 4.24 g | iminithi engu-16.8 g | 25.2% | 12% | |
| 16: 1 I-Palmitoleic | 0.32 g | ~ | |||
| 18: 1 I-Oleic (omega-9) | 3.83 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.94 g | kusuka ku-11.2 kuya ku-20.6 g | 8.4% | 4% | |
| 18: 2 Linoleic | 0.7 g | ~ | |||
| 18: 3 Linolenic | 0.15 g | ~ | |||
| 20: 4 I-Arachidonic | 0.09 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.15 g | kusuka ku-0.9 kuya ku-3.7 g | 16.7% | 8% | |
| Ama-acids ama-Omega-6 | 0.79 g | kusuka ku-4.7 kuya ku-16.8 g | 16.8% | 8% |
Inani lamandla lingu-210 kcal.
- 3 oz = 85 g (178.5 kcal)
- ucezu, uphekiwe, ngaphandle kukadoti (isivuno esivela ku-1 lb inyama eluhlaza ngodoti) = 202 g (424.2 kcal)
Izingxenye zeWundlu, ihlombe, nezisakazeka, zosiwe emlilweni ovulekile ucebile ngamavithamini namaminerali anjenge: uvithamini B2 u-15.6%, i-choline ingu-20.8%, uvithamini B5 - 13,8%, uvithamini B12 - 103,7%, uvithamini PP - 30,8%, i-potassium - 13%, i-phosphorus - 27,1%, insimbi - ngo-12.2%, ithusi - 13,7%, i-selenium - 56,9%, i-zinc - 55%
- Vitamin B2 ubamba iqhaza ekuphenduleni kokunciphisa i-oxidation futhi akhuthaze ukwamukelwa kwemibala yi-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephulwa kwesimo sesikhumba, ulwelwesi lwamafinyila, ukwephulwa kokukhanya nokubona kwantambama.
- choline iyingxenye ye-lecithin, ibamba iqhaza ekuhlanganisweni nasekumetheni kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Vitamin B5 ubandakanyeka kumaphrotheni, amafutha, i-carbohydrate metabolism, i-cholesterol metabolism, ukuhlanganiswa kwamahomoni athile, i-hemoglobin, kukhuthaza ukumuncwa kwama-amino acid noshukela emgodini wamathumbu, futhi kusekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-Pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- Vitamin B12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 zihlobene namavithamini abandakanyeka ku-hematopoiesis. Ukuntuleka kukavithamini B12 kuholela ekwakhekeni kokushoda okuyingxenye noma kwesibili kwe-folate kanye ne-anemia, leukopenia, ne-thrombocytopenia.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu, nohlelo lwezinzwa.
- potassium yi-ion enkulu ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-asidi, ne-electrolyte, ebandakanyeka ekushayweni yimizwa, nasekulawulweni kwengcindezi yegazi.
- phosphorus ubamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-alkaline, ingxenye ye-phospholipids, i-nucleotide, ne-nucleic acid, edingekayo ekwenzeni amaminerali amathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- Iron ifakiwe nemisebenzi ehlukene yamaprotheni, kufaka phakathi ama-enzyme. Ibandakanyekile ekuthuthweni kwama-electron, i-oxygen inikeza inkambo yokuphendula kabusha kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ekutheni i-hypochromic anemia, i-myoglobinuria atony yemisipha yamathambo, ukukhathala, i-cardiomyopathy, i-atrophic gastritis.
- Copper iyingxenye yama-enzyme anomsebenzi we-redox obandakanyeka ekusetshenzisweni komzimba kwensimbi futhi ivuselela ukumuncwa kwamaprotheni kanye nama-carbohydrate — izinqubo zibandakanya ukuhlinzeka ngezicubu nge-oxygen. Ukushoda kubonakala ngokungahambi kahle kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu ze-dysplasia ezixhuma.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, esinemiphumela yokuzivikela emzimbeni, siyabandakanyeka ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Bek (i-osteoarthritis enokukhubazeka okuningi okuhlangene, umgogodla kanye nemikhawulo), iKesan (i-cardiomyopathy endemic), ifa le-thrombasthenia.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300 abandakanyeka ekwakhiweni nasekonakaleni kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid, kanye nokulawulwa kokuvezwa kwezakhi zofuzo eziningana. Ukudla okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi ngokocansi, ukuba khona kokukhubazeka kwengane. Ucwaningo olwenziwe eminyakeni yamuva luveze ukuthi amanani aphezulu e-zinc angaphazamisa ukumuncwa kwethusi futhi ngaleyo ndlela kube nomthelela ekukhuleni kwe-anemia.
Omaka: ikhalori lama-210 kilojoule, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali kuneWundlu eliwusizo, ihlombe nezingxenye ezi-scapular, ezosiwe emlilweni ovulekile, ama-calories, izakhi zomzimba, izakhiwo ezizuzisayo zeWundlu, ihlombe nehlombe elosiwe emlilweni ovulekile