Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a litaba tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ngoe dikgerama 100 karolo e jehang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba caloric | 214 kC | 1684 kC | 12.7% | 5.9% | 787 g, |
| Liprotheine | 34 g, | 76 g, | 44.7% | 20.9% | 224 g, |
| Mafura | 7.67 g, | 56 g, | 13.7% | 6.4% | 730 g, |
| metsi | 58.09 g, | 2273 g, | 2.6% | 1.2% | 3913 g, |
| Ash | 1.01 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.077 mg | 1.5 mg | 5.1% | 2.4% | 1948 g, |
| Vithamine B2, riboflavin | 0.192 mg | 1.8 mg | 10.7% | 5% | 938 g, |
| Vithamine B4, choline | 129.5 mg | 500 mg | 25.9% | 12.1% | 386 g, |
| Vithamine B5, pantothenic | 0.669 mg | 5 mg | 13.4% | 6.3% | 747 g, |
| Vithamine B6, pyridoxine | 0.456 mg | 2 mg | 22.8% | 10.7% | 439 g, |
| Vithamine B9, folate | 11 μg | 400 μg | 2.8% | 1.3% | 3636 g, |
| Vithamine B12, cobalamin | 1.88 μg | 3 μg | 62.7% | 29.3% | 160 g, |
| Vithamine D, calciferol | 0.1 μg | 10 μg | 1% | 0.5% | 10000 g, |
| Vithamine D3, cholecalciferol | 0.1 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.45 mg | 15 mg | 3% | 1.4% | 3333 g, |
| Vithamine K, phylloquinone | 1.6 μg | 120 μg | 1.3% | 0.6% | 7500 g, |
| Vithamine PP, NE | 6.109 mg | 20 mg | 30.5% | 14.3% | 327 g, |
| Betaine | 17 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 278 mg | 2500 mg | 11.1% | 5.2% | 899 g, |
| K'halsiamo, Ca | 7 mg | 1000 mg | 0.7% | 0.3% | 14286 g, |
| Magnesiamo, Mg | 23 mg | 400 mg | 5.8% | 2.7% | 1739 g, |
| Sodium, Na | 44 mg | 1300 mg | 3.4% | 1.6% | 2955 g, |
| Sebabole, S | 340 mg | 1000 mg | 34% | 15.9% | 294 g, |
| Phosphorus, P. | 214 mg | 800 mg | 26.8% | 12.5% | 374 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.83 mg | 18 mg | 15.7% | 7.3% | 636 g, |
| Manganese, Mong | 0.012 mg | 2 mg | 0.6% | 0.3% | 16667 g, |
| Koporo, Cu | 84 μg | 1000 μg | 8.4% | 3.9% | 1190 g, |
| Selenium, Haeba | 38.3 μg | 55 μg | 69.6% | 32.5% | 144 g, |
| Zinki, Zn | 5.82 mg | 12 mg | 48.5% | 22.7% | 206 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.199 g, | ~ | |||
| valine | 1.687 g, | ~ | |||
| Histidine * | 1.085 g, | ~ | |||
| Isoleucine | 1.547 g, | ~ | |||
| leucine | 2.705 g, | ~ | |||
| lysine | 2.874 g, | ~ | |||
| methionine | 0.886 g, | ~ | |||
| threonine | 1.358 g, | ~ | |||
| boitumelo | 0.223 g, | ~ | |||
| phenylalanine | 1.343 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 2.067 g, | ~ | |||
| Asiti ea aspartic | 3.097 g, | ~ | |||
| Hydroxyproline | 0.357 g, | ~ | |||
| glycine | 2.071 g, | ~ | |||
| Asiti ea Glutamic | 5.105 g, | ~ | |||
| proline | 1.621 g, | ~ | |||
| serine | 1.339 g, | ~ | |||
| tyrosine | 1.084 g, | ~ | |||
| Cysteine ea tlhaho | 0.439 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 93 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.675 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.198 g, | ~ | |||
| 16: 0 Palmitic | 1.656 g, | ~ | |||
| 18: 0 Stearin | 0.821 g, | ~ | |||
| Li-acid tsa monounsaturated | 3.231 g, | Metsotso e 16.8 г | 19.2% | 9% | |
| 16: 1 Li-Palmitoleic | 0.299 g, | ~ | |||
| 18:1 Olein (omega-9) | 2.932 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.286 g, | ho tloha 11.2 ho ea 20.6 | 2.6% | 1.2% | |
| 18: 2 Linoleic | 0.223 g, | ~ | |||
| 18:3 Linolenic | 0.021 g, | ~ | |||
| 20:4 Arachidonic | 0.042 g, | ~ | |||
| Omega-3 mafura a acids | 0.021 g, | ho tloha 0.9 ho ea 3.7 | 2.3% | 1.1% | |
| Omega-6 mafura a acids | 0.265 g, | ho tloha 4.7 ho ea 16.8 | 5.6% | 2.6% |
Boleng ba matla ke 214 kcal.
- 3 oz = 85 g (181.9 kCal)
- steak (lihlahisoa tse tsoang ho 290 g nama e tala) = 185 гр (395.9 кКал)
Khomo ea likhomo, makhasi a tlase a serope, nama e otileng, e lohiloeng li-vithamine le liminerale tse ruileng joalo ka: choline - 25,9%, vithamine B5 - 13,4%, vithamine B6 - 22,8%, vithamine B12 - 62,7%, vithamine PP - 30,5%, potasiamo - 11,1 , 26,8%, phosphorus - 15,7%, tšepe - 69,6%, selenium - 48,5%, zinki - XNUMX%
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- Vithamine V5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- Vithamine V6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- Vithamine V12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 ke li-vithamine tse amanang 'me li ameha ho theheng mali. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate, hammoho le phokolo ea mali, leukopenia, thrombocytopenia.
- Vithamine PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho noa vithamine e sa lekaneng ho tsamaisana le ho ferekana ha boemo bo tloaelehileng ba letlalo, pampiri ea meno le tsamaiso ea methapo.
- potasiamo ke ion e ka sehloohong ea lisele tse nkang karolo ho laola taolo ea metsi, acid le electrolyte, e nka karolo ts'ebetsong ea tšusumetso ea methapo, taolo ea khatello.
- phosphorus e nka karolo lits'ebetsong tse ngata tsa mmele, ho kenyeletsoa metabolism ea matla, e laola botsitso ba acid-base, ke karolo ea phospholipids, nucleotides le nucleic acid, ea hlokahala bakeng sa ho ts'oaroa ha masapo le meno. Khaello e lebisa ho anorexia, khaello ea mali, li-rickets.
- Iron ke karolo ea liprotheine tsa mesebetsi e fapaneng, ho kenyeletsoa le li-enzyme. E nka karolo ho tsamaisoa ha lielektrone, oksijene, e netefatsa ts'ebetso ea liphetoho tsa redox le ts'ebetso ea peroxidation. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali ea hypochromic, atony e haelloang ke myoglobin ea mesifa ea masapo, mokhathala o eketsehileng, myocardiopathy, atrophic gastritis.
- Selenium - karolo ea bohlokoa ea sistimi ea ts'ireletso ea antioxidant ea 'mele oa motho, e na le phello ea boits'ireletso ea mmele, e nka karolo ho laoleng ketso ea lihormone tsa qoqotho. Khaello e lebisa ho lefu la Kashin-Beck (lefu la masapo le nang le bofokoli bo bongata ba manonyeletso, mokokotlo le lipheletso), lefu la Keshan (lefu la pelo le tšoaetsoang), lefutso thrombastenia.
- zinki ke karolo ea li-enzyme tse fetang 300, e kenang ts'ebetsong ea ho kopanya le ho bola ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse ngata. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano le mathata a lesea. Liphuputso tsa morao-rao li senotse bokhoni ba litekanyetso tse phahameng tsa zinki ho sitisa ho monya koporo mme ka tsela eo li kenya letsoho kholisong ea phokolo ea mali.
U ka fumana tataiso e feletseng ho lihlahisoa tse molemo ka ho fetisisa sehlomathisong.
Tags: khalori content 214 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, divithamini, liminerale, se molemo bakeng sa Nama ea khomo, makhapetla a serope, nama e mafura, sechu, lik'hilojule, limatlafatsi, thepa ea bohlokoa.
2021-02-17