Tus nqi noj haus thiab tshuaj lom neeg.
Cov kab ntawv qhia cov ntsiab lus ntawm cov khoom noj muaj txiaj ntsig (calories, protein, rog, carbohydrates, vitamins, thiab zaub mov) hauv 100 grams ntawm cov khoom noj tau.
| Kev noj haus zoo | Tus naj npawb | Norm ** | % ntawm ib txwm nyob hauv 100 g | % ntawm ib txwm 100 kcal | 100% ntawm cov kev cai |
| Calorie | 210 kcal | 1684 kcal | 12.5% | 6% | 802 g |
| Cov nqaijrog | 27.12 g | 76 g | 35.7% | 17% | 280 g |
| rog | 10.5 g | 56 g | 18.8% | 9% | 533 g |
| dej | 61.38 g | 2273 g | 2.7% | 1.3% | 3703 g |
| tshauv | 1.45 g | ~ | |||
| vitamins | |||||
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.2% | 1500 g |
| Vitamin B2, riboflavin | 0.28 mg | 1.8 mg | 15.6% | 7.4% | 643 g |
| Vitamin B4, choline | 104 mg | 500 mg | 20.8% | 9.9% | 481 g |
| Vitamin B5, Pantothenic | 0.69 mg | 5 mg | 13.8% | 6.6% | 725 g |
| Vitamin B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.3% | 1429 g |
| Vitamin B9, folate | 23 mcg | 400 mcg | 5.8% | 2.8% | 1739 g |
| Vitamin B12, cobalamin | 3.11 µg | 3 mg | 103.7% | 49.4% | 96 g |
| Vitamin D, calciferol | 0.1 µg | 10 µg | 1% | 0.5% | 10000 g |
| Vitamin D3, cholecalciferol | 0.1 µg | ~ | |||
| Vitamin E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.6% | 7500 g |
| Vitamin K, phylloquinone, | 5.7 µg | 120 mcg | 4.8% | 2.3% | 2105 |
| Cov vitamins PP | 6.15 mg | 20 mg | 30.8% | 14.7% | 325 g |
| Betaine | 13.7 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 324 mg | 2500 mg | 13% | 6.2% | 772 g |
| Calcium, Cov | 21 mg | 1000 mg | 2.1% | 1% | 4762 g |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 3.5% | 1379 g |
| Sodium, Na | 83 mg | 1300 mg | 6.4% | 3% | 1566 |
| Tub Lauj, S | 271.2 mg | 1000 mg | 27.1% | 12.9% | 369 g |
| Phosphorus, P. | 217 mg | 800 mg | 27.1% | 12.9% | 369 g |
| Ib co ntsiab lus | |||||
| Hlau, Fe | 2.19 mg | 18 mg | 12.2% | 5.8% | 822 g |
| Maij Mangan, Mn | 0.028 mg | 2 mg | 1.4% | 0.7% | 7143 g |
| Tooj liab, Cu | 137 mcg | 1000 mcg | 13.7% | 6.5% | 730 g |
| Selenium, Yog Tias | 31.3 µg | 55 mcg | 56.9% | 27.1% | 176 g |
| Zinc, Zn | 6.6 mg | 12 mg | 55% | 26.2% | 182 g |
| Qhov tseem ceeb cov amino acids | |||||
| Arginine * | 1.611 g | ~ | |||
| valine | 1.463 g | ~ | |||
| Keebkwm * | 0.859 g | ~ | |||
| isoleucine | 1.308 g | ~ | |||
| leucine | 2.109 g | ~ | |||
| lysine | 2.395 g | ~ | |||
| methionine | 0.696 g | ~ | |||
| threonine | 1.161 g | ~ | |||
| Tryptophan | 0.317 g | ~ | |||
| phenylalanine | 1.104 g | ~ | |||
| Cov amino ua kua | |||||
| Alanine | 1.631 g | ~ | |||
| Aspartic acid | 2.387 g | ~ | |||
| Glycine | 1.324 g | ~ | |||
| Glutamic acid | 3.935 g | ~ | |||
| proline | 1.137 g | ~ | |||
| Serine | 1.008 g | ~ | |||
| Tyrosine | 0.911 g | ~ | |||
| cysteine | 0.324 g | ~ | |||
| Cov tshuaj sterol (sterols) | |||||
| Cholesterol | 93 mg | ntau tshaj 300 mg | |||
| Noj roj ntxiv rau | |||||
| Kev xa tawm ntawm cov roj ntsha | 3.88 g | qhov hnyav 18.7 g | |||
| 10: 0 Capric | 0.02 g | ~ | |||
| 12: 0 Lauric | 0.03 g | ~ | |||
| 14: 0 Tsis lees paub | 0.29 g | ~ | |||
| 16: 0 Palmitic | 2.08 g | ~ | |||
| 18: 0 Stearic | 1.28 g | ~ | |||
| Monounsaturated fatty acids | 4.24 g | min 16.8 g | 25.2% | 12% | |
| 16: 1 Palmitoleic | 0.32 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.83 g | ~ | |||
| Polyunsaturated fatty acids | 0.94 g | los ntawm 11.2 txog 20.6 g | 8.4% | 4% | |
| 18: 2 Linoleic | 0.7 g | ~ | |||
| 18: 3 Linolenic | 0.15 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Omega-3 fatty acids | 0.15 g | los ntawm 0.9 txog 3.7 g | 16.7% | 8% | |
| Omega-6 fatty acids | 0.79 g | los ntawm 4.7 txog 16.8 g | 16.8% | 8% |
Tus nqi zog yog 210 kcal.
- 3 oz = 85 g (178.5 kcal)
- thooj, ua kom siav, tsis suav nrog tsis lees (tso tawm los ntawm 1 lb nqaij nyoos nrog tsis kam) = 202 g (424.2 kcal)
Cov menyuam yaj, xub pwg, thiab ntu ntu, ci rau ntawm qhov qhib hluav taws nplua nuj nyob hauv cov vitamins thiab cov zaub mov muaj xws li: vitamin B2 yog 15.6%, choline yog 20.8%, vitamin B5 - 13,8%, vitamin B12 - 103,7%, vitamin PP - 30,8%, poov tshuaj - 13%, phosphorus - 27,1%, hlau - los ntawm 12.2%, tooj liab - 13,7%, selenium - 56,9%, zinc - 55%
- vitamin B2 koom rau hauv oxidation-txo cov tshuaj tiv thaiv thiab txhawb cov xim 'txais los ntawm lub qhov muag pom thiab kev hloov kho tsaus. Kev tsis txaus cov vitamin B2 yog nrog kev ua txhaum ntawm daim tawv nqaij, cov qog ua pa, ua txhaum ntawm lub teeb, thiab lub zeem muag pom kev.
- choline yog ib feem ntawm lecithin, ua lub luag haujlwm hauv kev sib txuas thiab cov metabolism hauv ntawm phospholipids hauv lub siab, yog qhov chaw ntawm cov pab pawg dawb methyl, ua raws li qhov ua rau lipotropic.
- vitamin B5 yog koom nrog cov protein, rog, carbohydrate metabolism, cov roj metabolism hauv metabolism, synthesis ntawm qee cov tshuaj hormones, hemoglobin, txhawb kev nqus ntawm cov amino acids thiab suab thaj hauv cov hnyuv, thiab txhawb adrenal cortex txoj haujlwm. Tsis muaj cov Pantothenic acid tuaj yeem ua rau cov tawv nqaij mob thiab mob hauv lub cev.
- vitamin B12 ua lub luag haujlwm tseem ceeb hauv cov metabolism thiab hloov pauv ntawm cov amino acids. Folate thiab vitamin B12 cuam tshuam rau cov vitamins koom nrog hematopoiesis. Qhov tsis muaj cov vitamins B12 ua rau kev txhim kho ib feem lossis tsis muaj peev xwm ntawm cov tshuaj folate deficiency thiab anemia, leukopenia, thiab thrombocytopenia.
- Cov vitamins PP koom nrog cov kev coj ua tsis raug ntawm lub zog hauv lub cev. Kev noj zaub mov tsis txaus ntawm cov vitamins yog nrog kev cuam tshuam ntawm daim tawv nqaij ib txwm muaj mob, lub plab zom mov, thiab lub paj hlwb.
- Poov tshuaj yog cov kua hluav taws xob (intracellular ion) loj uas koom nrog txoj kev tswj hwm dej, acid, thiab electrolyte tshuav nyiaj, koom nrog hauv cov hlab ntsha cuam tshuam, thiab cov kev cai ntawm cov ntshav siab.
- phosphorus koom nrog ntau txoj kev ua haujlwm hauv lub cev, suav nrog lub zog hauv lub cev, tswj cov kua qaub-alkaline sib npaug, ib feem ntawm phospholipids, nucleotides, thiab nucleic acids, tsim nyog rau kev ua kom pob txha ntawm cov pob txha thiab cov hniav. Qhov tsis muaj peev xwm ua rau tsis nco qab, saib tsis taus ntshav, rickets.
- Hlau muaj nrog kev sib txawv ntawm cov protein, suav nrog enzymes. Koom tes rau hauv kev thauj mus los ntawm cov khoom siv hluav taws xob, oxygen muab ib chav kawm ntawm cov tshuaj tiv thaiv cov tshuaj tiv thaiv thiab ua kom lub zog ntawm peroxidation. Noj zaub mov tsis txaus ua rau hypochromic anemia, myoglobinuria atony ntawm cov leeg pob txha, qaug zog, mob plawv, mob caj dab, mob plab zom mov.
- Tooj yog ib feem ntawm cov enzymes uas muaj kev rov ua dua kev koom tes hauv cov hlau metabolism thiab ua kom cov nqaijrog thiab carbohydrates 'nqus - cov txheej txheem koom nrog muab cov ntaub so ntswg nrog oxygen. Qhov tsis txaus ntseeg tau ua los ntawm kev ua tsis tiav ntawm cov hlab plawv thiab cov pob txha pob txha, kev txhim kho ntawm cov nqaij txuas ntawm lub cev.
- selenium - qhov khoom tseem ceeb ntawm tib neeg lub cev tiv thaiv kab mob tiv thaiv kab mob, muaj cov tshuaj tiv thaiv kabmob (immunomodulatory effect), tau koom nrog txoj cai ntawm kev coj ua ntawm cov thyroid hormones. Qhov tsis zoo ua rau muaj kab mob Kashin-Bek (mob txha caj qaum nrog ntau yam kev sib koom ua ke, txha nraub qaum, thiab mob sab kawg), Kesan (mob plawv), ntshav muaj keeb thrombasthenia.
- zinc yog ib feem ntawm ntau tshaj 300 tus enzymes koom nrog hauv cov synthesis thiab tawg ntawm cov carbohydrates, cov nqaijrog, rog, nucleic acids, thiab cov cai ntawm kev hais tawm ntawm ntau cov noob. Kev tsis txaus noj txaus ua rau mob ntshav liab, txhaj tshuaj tiv thaiv kab mob thib ob, ua lub siab mob ntshav siab, kev sib deev tsis txaus, muaj cov me nyuam hauv plab tsis zoo. Kev tshawb fawb nyob rau hauv xyoo tas los no qhia tias cov tshuaj tiv thaiv zinc siab tuaj yeem cuam tshuam kev nqus ntawm tooj liab thiab yog li ua rau muaj kev txhim kho ntshav khov.
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