Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, carbohydrates, bitamin, da kuma ma'adanai) a cikin gram 100 na ɓangaren abinci.
| Abinci | Lambar | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada 100 kcal | 100% na al'ada |
| Kalori | 315 kcal | 1684 kcal | 18.7% | 5.9% | 535 g |
| sunadaran | 23.43 g | 76 g | 30.8% | 9.8% | 324 g |
| fats | 23.88 g | 56 g | 42.6% | 13.5% | 235 g |
| Water | 50.44 g | 2273 g | 2.2% | 0.7% | 4506 g |
| Ash | 1.3 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.12 MG | 1.5 MG | 8% | 2.5% | 1250 g |
| Vitamin B2, riboflavin | 0.36 MG | 1.8 MG | 20% | 6.3% | 500 g |
| Vitamin B4, choline | 95 MG | 500 MG | 19% | 6% | 526 g |
| Vitamin B5, pantothenic | 0.5 MG | 5 MG | 10% | 3.2% | 1000 g |
| Vitamin B6, pyridoxine | 0.11 MG | 2 MG | 5.5% | 1.7% | 1818 |
| Vitamin B9, folate | 1 .g | 400 mcg | 0.3% | 0.1% | 40000 g |
| Vitamin B12, Cobalamin | 2.53 .g | 3 MG | 84.3% | 26.8% | 119 g |
| Vitamin D, calciferol | 0.1 .g | 10 .g | 1% | 0.3% | 10000 g |
| Vitamin D3, cholecalciferol | 0.1 .g | ~ | |||
| Vitamin E, alpha-tocopherol, TE | 0.13 MG | 15 MG | 0.9% | 0.3% | 11538 g |
| Vitamin K, phylloquinone, | 4.9 .g | 120 mcg | 4.1% | 1.3% | 2449 g |
| PP bitamin | 7.93 MG | 20 MG | 39.7% | 12.6% | 252 g |
| Betaine | 12.5 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 159 MG | 2500 MG | 6.4% | 2% | 1572 |
| Kalshiya, Ca | 23 MG | 1000 MG | 2.3% | 0.7% | 4348 g |
| Magnesium, MG | 19 MG | 400 MG | 4.8% | 1.5% | 2105 |
| Sodium, Na | 49 MG | 1300 MG | 3.8% | 1.2% | 2653 g |
| Sulfur, S | 234.3 MG | 1000 MG | 23.4% | 7.4% | 427 g |
| Phosphorus, P. | 208 MG | 800 MG | 26% | 8.3% | 385 g |
| Alamar abubuwa | |||||
| Irin, Fe | 2.05 MG | 18 MG | 11.4% | 3.6% | 878 g |
| Manganese, mn | 0.021 MG | 2 MG | 1.1% | 0.3% | 9524 g |
| Tagulla, Cu | 109 mcg | 1000 mcg | 10.9% | 3.5% | 917 g |
| Selenium, Idan | 2 MG | 55 mcg | 3.6% | 1.1% | 2750 g |
| Tutiya, Zn | 2.65 MG | 12 MG | 22.1% | 7% | 453 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.392 g | ~ | |||
| Valine | 1.264 g | ~ | |||
| Tarihin * | 0.742 g na | ~ | |||
| Isoleucine | 1.13 g | ~ | |||
| Leucine | 1.822 g | ~ | |||
| lysine | 2.069 g | ~ | |||
| methionine | 0.601 g | ~ | |||
| threonine | 1.003 g | ~ | |||
| Tryptophan | 0.274 g | ~ | |||
| phenylalanine | 0.954 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.409 g | ~ | |||
| Aspartic acid | 2.062 g | ~ | |||
| Glycine | 1.144 g | ~ | |||
| Glutamic acid | 3.4 g | ~ | |||
| Proline | 0.983 g | ~ | |||
| Serine | 0.871 g | ~ | |||
| Tyrosine | 0.787 g | ~ | |||
| cysteine | 0.28 g | ~ | |||
| sterols | |||||
| cholesterol | 112 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 11.96 g | max 18.7 g | |||
| 10: 0 Capric | 0.07 g | ~ | |||
| 12: 0 Lauric | 0.1 g | ~ | |||
| 14: 0 Myristic | 0.98 g | ~ | |||
| 16: 0 Palmitic | 5.25 g | ~ | |||
| 18: 0 Nutsuwa | 4.65 g | ~ | |||
| Monounsaturated mai kitse | 9.2 g | min 16.8g | 54.8% | 17.4% | |
| 16: 1 Palmitoleic | 0.43 g | ~ | |||
| 18: 1 Oleic (omega-9) | 8.59 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.03 g | ~ | |||
| Polyunsaturated mai kitse | 1.09 g | daga 11.2 zuwa 20.6 g | 9.7% | 3.1% | |
| 18: 2 Linoleic | 0.63 g | ~ | |||
| 18: 3 Linolenic | 0.43 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Omega-3 fatty acid | 0.43 g | daga 0.9 zuwa 3.7 g | 47.8% | 15.2% | |
| Omega-6 fatty acid | 0.65 g | daga 4.7 zuwa 16.8 g | 13.8% | 4.4% |
Theimar makamashi ita ce 315 kcal.
- 3 oz = 85 g (267.8 kcal)
- sara, ban da ƙi (yawan amfanin ƙasa daga ɗanyen sara 1, tare da ƙi, yana auna 85 g) = 43 g (135.5 kcal)
Lamban rago, sirloin, New Zealand, daskararre, mai rarrafe da kitse, an gasa shi akan wuta masu arziki a cikin irin bitamin da kuma ma'adanai kamar: bitamin B2 - 20%, choline - 19%, bitamin B12 - 84,3%, bitamin PP - 39,7%, phosphorus - 26%, baƙin ƙarfe - 11,4%, tutiya - 22,1 , XNUMX%
- Vitamin B2 shiga cikin halayen haɓaka-rage abu mai guba kuma yana haɓaka karɓar launuka ta mai binciken gani da daidaitawar duhu. Rashin isasshen bitamin B2 yana tare da takewar yanayin fata, ƙwayoyin mucous, ƙeta haske, da hangen nesa.
- choline sashi ne na lecithin, yana taka rawa a cikin kira da metabolism na phospholipids a cikin hanta, shine tushen kungiyoyin methyl kyauta, yana aiki azaman lipotropic factor.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 suna da alaƙa da bitamin da ke cikin hematopoiesis. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare na biyu ko na biyun da ƙarancin jini, leukopenia, da thrombocytopenia.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da hargitsi na yanayin al'ada na fata, ɓangaren hanji, da tsarin juyayi.
- phosphorus yana shiga cikin yawancin hanyoyin ilimin lissafi, gami da kuzari na makamashi, yana daidaita daidaiton acid-alkaline, wani bangare na phospholipids, nucleotides, da nucleic acid, masu mahimmanci don samar da kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Ya shiga cikin jigilar kayan lantarki, oxygen yana ba da hanya na halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da anemia hypochromic, myoglobinuria atony na tsokoki, gajiya, cardiomyopathy, atrophic gastritis.
- tutiya wani bangare ne na enzymes sama da 300 wadanda suka hada da hada karfi da kuma yaduwar sinadarin carbohydrates, sunadarai, kitse, sinadarin nucleic acid, da kuma tsarin nuna kwayoyin halitta da yawa. Rashin isasshen abinci yana haifar da karancin jini, rashin ƙarancin karatu na biyu, hanta mai kumburi, lalatawar jima'i, kasancewar ci gaban tayi. Bincike a cikin 'yan shekarun nan ya nuna cewa yawan zinc din na iya tarwatsa jan jan karfe don haka yana taimakawa ci gaban anemia.
Tags: abubuwan kalori na 315 kcal, kayan sunadarai, darajar abinci mai gina jiki, bitamin, ma'adanai masu amfani fiye da Lamb, sirloin, New Zealand, daskararre, mai rarrabe mai da mai, gasashshe akan buɗaɗɗen wuta, kalori, abubuwan gina jiki, kaddarorin fa'idar Lamb, sirloin, New Zealand , daskararre, mai rarrabuwa mara nauyi da mai, gasasashshe akan budaddiyar wuta