Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Ẹrọ caloric | 277 kCal | 1684 kCal | 16.4% | 5.9% | 608 g |
| Awọn ọlọjẹ | 17.94 g | 76 g | 23.6% | 8.5% | 424 g |
| fats | 22.18 g | 56 g | 39.6% | 14.3% | 252 g |
| omi | 59.07 g | 2273 g | 2.6% | 0.9% | 3848 g |
| Ash | 0.81 g | ~ | |||
| vitamin | |||||
| Vitamin B1, thiamine | 0.065 miligiramu | 1.5 miligiramu | 4.3% | 1.6% | 2308 g |
| Vitamin B2, riboflavin | 0.13 miligiramu | 1.8 miligiramu | 7.2% | 2.6% | 1385 g |
| Vitamin B4, choline | 74.9 miligiramu | 500 miligiramu | 15% | 5.4% | 668 g |
| Vitamin B5, pantothenic | 0.516 miligiramu | 5 miligiramu | 10.3% | 3.7% | 969 g |
| Vitamin B6, pyridoxine | 0.425 miligiramu | 2 miligiramu | 21.3% | 7.7% | 471 g |
| Vitamin B9, folate | 10 μg | 400 μg | 2.5% | 0.9% | 4000 g |
| Vitamin B12, cobalamin | 1.54 μg | 3 μg | 51.3% | 18.5% | 195 g |
| Vitamin E, Alpha tocopherol, TE | 0.44 miligiramu | 15 miligiramu | 2.9% | 1% | 3409 g |
| Vitamin K, phylloquinone | 1.7 μg | 120 μg | 1.4% | 0.5% | 7059 g |
| Vitamin PP, KO | 4.041 miligiramu | 20 miligiramu | 20.2% | 7.3% | 495 g |
| Beta | 11 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 276 miligiramu | 2500 miligiramu | 11% | 4% | 906 g |
| Kalisiomu, Ca | 16 miligiramu | 1000 miligiramu | 1.6% | 0.6% | 6250 g |
| Iṣuu magnẹsia, Mg | 18 miligiramu | 400 miligiramu | 4.5% | 1.6% | 2222 g |
| Iṣuu Soda, Na | 59 miligiramu | 1300 miligiramu | 4.5% | 1.6% | 2203 g |
| Efin, S | 179.4 miligiramu | 1000 miligiramu | 17.9% | 6.5% | 557 g |
| Irawọ owurọ, P. | 165 miligiramu | 800 miligiramu | 20.6% | 7.4% | 485 g |
| Wa Awọn eroja | |||||
| Irin, Fe | 1.59 miligiramu | 18 miligiramu | 8.8% | 3.2% | 1132 g |
| Manganese, Mn | 0.011 miligiramu | 2 miligiramu | 0.6% | 0.2% | 18182 g |
| Ejò, Cu | 77 μg | 1000 μg | 7.7% | 2.8% | 1299 g |
| Selenium, Ti | 19.4 μg | 55 μg | 35.3% | 12.7% | 284 g |
| Sinkii, Zn | 4.32 miligiramu | 12 miligiramu | 36% | 13% | 278 g |
| Amino Acids pataki | |||||
| Arginine* | 1.245 g | ~ | |||
| valine | 0.955 g | ~ | |||
| Histidine* | 0.614 g | ~ | |||
| Isoleucine | 0.876 g | ~ | |||
| leucine | 1.531 g | ~ | |||
| lysine | 1.627 g | ~ | |||
| methionine | 0.501 g | ~ | |||
| threonine | 0.769 g | ~ | |||
| tryptophan | 0.127 g | ~ | |||
| phenylalanine | 0.76 g | ~ | |||
| Rirọpo amino acids | |||||
| alanine | 1.17 g | ~ | |||
| Aspartic acid | 1.753 g | ~ | |||
| Hydroxyproline | 0.202 g | ~ | |||
| glycine | 1.172 g | ~ | |||
| glutamic acid | 2.89 g | ~ | |||
| proline | 0.918 g | ~ | |||
| serine | 0.758 g | ~ | |||
| tairosini | 0.613 g | ~ | |||
| cysteine | 0.248 g | ~ | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 92 miligiramu | max 300 iwon miligiramu | |||
| Awọn acids fatty ti a dapọ | |||||
| Awọn acids fatty ti a dapọ | 8.951 g | o pọju 18.7 г | |||
| 10:0 Capric | 0.071 g | ~ | |||
| 12:0 Lauric | 0.048 g | ~ | |||
| 14:0 Myristic | 0.701 g | ~ | |||
| 16: 0 Palmitic | 5.389 g | ~ | |||
| 18: 0 Stearin | 2.742 g | ~ | |||
| Awọn acids olora pupọ | 9.498 g | min 16.8 g | 56.5% | 20.4% | |
| 16: 1 Palmitoleic | 1.082 g | ~ | |||
| 18:1 Olein (omega-9) | 8.385 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.032 g | ~ | |||
| Awọn acids fatty polyunsaturated | 0.844 g | lati 11.2 to 20.6 | 7.5% | 2.7% | |
| 18: 2 Linoleiki | 0.543 g | ~ | |||
| 18:3 Linolenic | 0.265 g | ~ | |||
| 20:4 Arachidonic | 0.036 g | ~ | |||
| Awọn Omega-3 fatty acids | 0.265 g | lati 0.9 to 3.7 | 29.4% | 10.6% | |
| Awọn Omega-6 fatty acids | 0.579 g | lati 4.7 to 16.8 | 12.3% | 4.4% |
Iye agbara jẹ 277 kcal.
- iwon = 28.35 g (78.5 kCal)
- 4 iwon = 113 g (313 kCal)
- steak = 452 g (1252 kcal)
Eran malu, apẹrẹ alapin, eran pẹlu ọra ti a yọ si 1/8 ″ ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: choline - 15%, Vitamin B6 - 21,3%, Vitamin B12 - 51,3%, Vitamin PP - 20,2%, potasiomu - 11%, irawọ owurọ - 20,6, 35,3, 36%, selenium - XNUMX%, zinc - XNUMX%
- Adalu jẹ apakan ti lecithin, ṣe ipa ninu iṣelọpọ ati iṣelọpọ ti phospholipids ninu ẹdọ, jẹ orisun ti awọn ẹgbẹ methyl ọfẹ, ṣe bi ifosiwewe lipotropic.
- Vitamin B6 ṣe alabapin ninu itọju ti idahun ajesara, imukuro ati awọn ilana ininibini ninu eto aifọkanbalẹ aringbungbun, ni iyipada ti amino acids, ni iṣelọpọ ti tryptophan, lipids ati nucleic acids, ṣe alabapin si iṣelọpọ deede ti erythrocytes, itọju ipele deede ti homocysteine ninu ẹjẹ. Idaamu ti ko to fun Vitamin B6 wa pẹlu idinku ninu ifẹkufẹ, o ṣẹ si ipo ti awọ ara, idagbasoke homocysteinemia, ẹjẹ.
- Vitamin B12 ṣe ipa pataki ninu iṣelọpọ ati iyipada ti amino acids. Folate ati Vitamin B12 jẹ awọn vitamin to jọra wọn si kopa ninu dida ẹjẹ. Aisi Vitamin B12 nyorisi idagbasoke ti apakan tabi aipe folate keji, bii ẹjẹ, leukopenia, thrombocytopenia.
- Awọn vitamin PP ṣe alabapin ninu awọn aati redox ti iṣelọpọ agbara. Idaamu Vitamin ti ko to ni a tẹle pẹlu idalọwọduro ti ipo deede ti awọ-ara, apa ikun ati eto aifọkanbalẹ.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- Irawọ owurọ gba apakan ninu ọpọlọpọ awọn ilana iṣe iṣe nipa ara, pẹlu ijẹẹmu agbara, nṣakoso iwọntunwọnsi acid-base, jẹ apakan ti phospholipids, nucleotides ati nucleic acids, jẹ pataki fun iṣelọpọ ti egungun ati eyin. Aipe nyorisi anorexia, ẹjẹ, rickets.
- selenium - ẹya pataki ti eto aabo ẹda ara ti ara eniyan, ni ipa imunomodulatory, ṣe alabapin ninu ilana iṣe ti awọn homonu tairodu. Aipe nyorisi arun Kashin-Beck (osteoarthritis pẹlu awọn idibajẹ pupọ ti awọn isẹpo, ọpa ẹhin ati opin), arun Keshan (myocardiopathy endemic), thrombastenia ti a jogun.
- sinkii jẹ apakan ti diẹ sii ju awọn ensaemusi 300, ṣe alabapin ninu awọn ilana ti iṣelọpọ ati ibajẹ ti awọn carbohydrates, awọn ọlọjẹ, awọn ara, awọn acids nucleic ati ninu ilana ti ikosile ti nọmba kan ti awọn Jiini. Agbara ti ko to ni o fa si ẹjẹ, aipe apọju keji, cirrhosis ẹdọ, aiṣedede ibalopo, ati aiṣedede oyun. Awọn ijinlẹ aipẹ ti ṣe afihan agbara awọn abere giga ti sinkii lati dabaru ifasimu idẹ ati nitorinaa o ṣe alabapin si idagbasoke ẹjẹ.
O le wa itọsọna pipe si awọn ọja ti o wulo julọ ni afikun.
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