Uru nri na ihe oriri.
Tebụl na-egosi ọdịnaya nke nri (calorie, protein, abụba, carbohydrates, vitamin na mineral) kwa 100 grams akụkụ oriri.
| Nri | ibu | Norm ** | % nke ụkpụrụ na 100 g | % nke ụkpụrụ dị na 100 kcal | 100% nkịtị |
| Uru calorie | 267 kCal | 1684 kCal | 15.9% | 6% | 631 g |
| Ndị na-edozi | 25.07 g | 76 g | 33% | 12.4% | 303 g |
| Ụdị | 17.69 g | 56 g | 31.6% | 11.8% | 317 g |
| mmiri | 54.95 g | 2273 g | 2.4% | 0.9% | 4136 g |
| Ash | 0.82 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 2 mg | 900 mg | 0.2% | 0.1% | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Vitamin B1, thiamine | 0.501 mg | 1.5 mg | 33.4% | 12.5% | 299 g |
| Vitamin B2, riboflavin | 0.365 mg | 1.8 mg | 20.3% | 7.6% | 493 g |
| Vitamin B4, choline | 102.3 mg | 500 mg | 20.5% | 7.7% | 489 g |
| Vitamin B5, pantothenic | 1.29 mg | 5 mg | 25.8% | 9.7% | 388 g |
| Vitamin B6, pyridoxine | 0.448 mg | 2 mg | 22.4% | 8.4% | 446 g |
| Vitamin B12, cobalamin | 0.93 mg | 3 mg | 31% | 11.6% | 323 g |
| Calciferol, vitamin D | 1.2 mg | 10 mg | 12% | 4.5% | 833 g |
| Vitamin D3, cholecalciferol | 1.2 mg | ~ | |||
| Vitamin E, mkpụrụ osisi tocopherol, TE | 0.12 mg | 15 mg | 0.8% | 0.3% | 12500 g |
| Usoro Tocopherol | 0.01 mg | ~ | |||
| Vitamin eyi, NO | 3.872 mg | 20 mg | 19.4% | 7.3% | 517 g |
| Beta | 3.4 mg | ~ | |||
| macronutrients | |||||
| Potassium, K | 305 mg | 2500 mg | 12.2% | 4.6% | 820 g |
| Kalshịọn, Ca | 26 mg | 1000 mg | 2.6% | 1% | 3846 g |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 2.2% | 1739 g |
| Sodium, na | 58 mg | 1300 mg | 4.5% | 1.7% | 2241 g |
| Sọlfọ, S | 250.7 mg | 1000 mg | 25.1% | 9.4% | 399 g |
| Akwukwo olu, P | 208 mg | 800 mg | 26% | 9.7% | 385 g |
| Chọpụta Ihe | |||||
| ,Gwè, Fe | 1.75 mg | 18 mg | 9.7% | 3.6% | 1029 g |
| Manganese, Nnukwu | 0.012 mg | 2 mg | 0.6% | 0.2% | 16667 g |
| Ọla kọpa, Cu | 129 mg | 1000 mg | 12.9% | 4.8% | 775 g |
| Selenium, Ọ bụrụ | 42.4 mg | 55 mg | 77.1% | 28.9% | 130 g |
| Nwachukwu, Zn | 4.84 mg | 12 mg | 40.3% | 15.1% | 248 g |
| Amino Acids dị mkpa | |||||
| Arginine* | 1.668 g | ~ | |||
| valine | 1.31 g | ~ | |||
| Histidine* | 1.083 g | ~ | |||
| Isoleucine | 1.234 g | ~ | |||
| leucine | 2.136 g | ~ | |||
| lysine | 2.325 g | ~ | |||
| methionine | 0.691 g | ~ | |||
| threonine | 1.126 g | ~ | |||
| tryptophan | 0.264 g | ~ | |||
| phenylalanine | 1.054 g | ~ | |||
| Amino acid nwere ike ịgbanwe | |||||
| alanine | 1.472 g | ~ | |||
| Aspartic acid | 2.453 g | ~ | |||
| Mmiri hydroxyproline | 0.064 g | ~ | |||
| glycine | 1.13 g | ~ | |||
| Glutamic acid | 4.003 g | ~ | |||
| proline | 1.014 g | ~ | |||
| serine | 1.084 g | ~ | |||
| tyrosin | 0.954 g | ~ | |||
| cysteine | 0.289 g | ~ | |||
| Sterol | |||||
| cholesterol | 98 mg | ihe ruru 300 mg | |||
| Ọdụdụ acid | |||||
| Transgender | 0.154 g | max 1.9 г | |||
| abụba trans abụba | 0.098 g | ~ | |||
| Satọde fatty acids | |||||
| Satọde fatty acids | 6.584 g | max 18.7 г | |||
| 10: 0 Capric | 0.017 g | ~ | |||
| 12: 0 Akwụkwọ ozi | 0.014 g | ~ | |||
| 14:0 Myristic | 0.223 g | ~ | |||
| 15: 0 Pentadecanoic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 3.99 g | ~ | |||
| 17-0 anwụ margarine | 0.055 g | ~ | |||
| 18: 0 Stearin | 2.248 g | ~ | |||
| 20:0 Arachinic | 0.032 g | ~ | |||
| 22: 0 Malite | 0.001 g | ~ | |||
| Monounsaturated ọdụdụ asịd | 7.987 g | Nkeji 16.8 г | 47.5% | 17.8% | |
| 14:1 Onye mmụọ nsọ | 0.001 g | ~ | |||
| 16:1 Palmitoleic | 0.408 g | ~ | |||
| 17: 1 Heptadecene | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 7.443 g | ~ | |||
| 18: 1 CIS | 7.345 g | ~ | |||
| 18: 1 ntụgharị | 0.098 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.127 g | ~ | |||
| Polyunsaturated ọdụdụ asịd | 2.072 g | si 11.2 ka 20.6 | 18.5% | 6.9% | |
| 18: 2 Linolecha | 1.811 g | ~ | |||
| 18:2 Omega-6, cis, cis | 1.754 g | ~ | |||
| 18: 2 trans, ntụgharị | 0.056 g | ~ | |||
| 18: 3 Linolenic gbara | 0.079 g | ~ | |||
| 18: 3 Omega-3, mkpụrụedemede linolenic | 0.077 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.072 g | ~ | |||
| 20:3 Eicosatriene | 0.011 g | ~ | |||
| 20:4 Arachidonic | 0.099 g | ~ | |||
| Omega-3 fatty acids | 0.077 g | si 0.9 ka 3.7 | 8.6% | 3.2% | |
| Omega-6 fatty acids | 1.938 g | si 4.7 ka 16.8 | 41.2% | 15.4% |
Uru ike dị 267 kcal.
- 3 oz = 85 g (227 kCal)
- Steak na-enweghị ihe mkpofu (Mpụtara site na steak 1 esi esi ya, nke nwere ihe mkpofu, na-atụ 249g) = 185 gr (494 кКал)
Anụ ezi, ubu enweghị ọkpụkpụ, braised ọgaranya na vitamin na mineral ndị dị ka: vitamin B1 - 33,4%, vitamin B2 - 20,3%, choline - 20,5%, vitamin B5 - 25,8%, vitamin B6 - 22,4%, vitamin B12 - 31%, vitamin D - 12%, vitamin eyi - 19,4%, potassium - 12,2%, site - 26%, ọla kọpa - 12,9%, selenium - 77,1%, zinc - 40,3 %
- Vitamin B1 bụ akụkụ nke enzymes kachasị mkpa nke carbohydrate na metabolism metabolism, nke na-enye ahụ ike na ihe plastik, yana metabolism nke ngalaba amino acid. Enweghị vitamin a na-eduga ná nsogbu ndị siri ike nke usoro ụjọ, usoro nri na nke obi.
- Vitamin B2 na-ekere òkè na mmeghachi omume redox, na-eme ka mmetụta agba dị na nyocha nyocha na mmegharị ọchịchịrị. Enweghi oke nri nke vitamin B2 na-esonyere site na imebi ọnọdụ nke akpụkpọ ahụ, akpụkpọ anụ mucous, nsogbu ọkụ na ọhụụ nke mgbede.
- Mixed bụ akụkụ nke lecithin, na-ekere òkè na njikọ na metabolism nke phospholipids n'ime imeju, bụ isi iyi nke methyl dị iche iche, na-eme dị ka ihe kpatara lipotropic.
- Vitamin B5 na-ekere òkè na protein, abụba, metabolism carbohydrate, metabolism cholesterol, njikọ nke ọtụtụ homonụ, haemoglobin, na-akwalite mmịba nke amino acid na shuga na eriri afọ, na-akwado ọrụ nke adrenal cortex. Enweghị pantothenic acid nwere ike ibute mmebi nke anụ ahụ na akpụkpọ anụ mucous.
- Vitamin B6 so na mmezi nke usoro ahụ ji alụso ọrịa ọgụ, mmechi na usoro mkpali na usoro ụjọ nke etiti, na ntughari nke amino acid, na metabolism nke tryptophan, lipids na acids nucleic, na-enye aka na nhazi nke erythrocytes, mmezi nke ọkwa nkịtị. nke homocysteine n'ime ọbara. Enweghi oke nri nke vitamin B6 na-esonyere na mbelata agụụ, mmebi nke ọnọdụ akpụkpọ ahụ, mmepe nke homocysteinemia, anaemia.
- Vitamin B12 na-ekere òkè dị mkpa na metabolism na ntụgharị nke amino acid. Folate na vitamin B12 nwere vitamin nwere njikọta ma na-etinyekwa aka na nhazi ọbara. Enweghị vitamin B12 na-eduga na mmepe nke erughị eru ma ọ bụ nke abụọ, yana anaemia, leukopenia, thrombocytopenia.
- vitamin D na-echekwa homeostasis nke calcium na site, na-arụ usoro nke ịnweta ịnweta. Enweghị vitamin D na-eduga ná nkwarụ metabolism nke calcium na phosphorus na ọkpụkpụ, ịbawanye nchịkwa nke anụ ahụ ọkpụkpụ, nke na-eduga n'ihe ize ndụ nke osteoporosis.
- Vitamin nke PP na-esonye na mmeghachi omume redox nke metabolism metabolism. Enweghi nri vitamin zuru oke na-akpaghasịkwa ọnọdụ nke akpụkpọ ahụ, eriri afọ na usoro ụjọ.
- potassium bụ ihe dị mkpa ion intracellular nke na-ekere òkè na nhazi nke mmiri, acid na electrolyte balance, na-ekere òkè na usoro nke mkpali akwara, ụkpụrụ nrụgide.
- site na-ekere òkè n'ọtụtụ usoro nchịkwa, gụnyere ike metabolism, na-achịkwa acid-base balance, bụ akụkụ nke phospholipids, nucleotides na nucleic acids, dị mkpa maka ịnweta nke ọkpụkpụ na ezé. Erughi oke na - ebute anorexia, anaemia, rickets.
- ọla kọpa bụ akụkụ nke enzymes na ọrụ redox ma na-etinye aka na metabolism metabolism, na-akpali absorption nke protein na carbohydrates. Soro na usoro nke inye anụ ahụ nke anụ ahụ oxygen. E gosiputara erughi ihe site na nsogbu di iche na usoro obi na okpukpo, mmepe nke ihe jikotara dysplasia.
- selenium - ihe dị mkpa nke usoro nchekwa antioxidant nke ahụ mmadụ, nwere mmetụta immunomodulatory, na-esonye na nhazi nke ọrụ nke homonụ thyroid. Erughị eru na-eduga na ọrịa Kashin-Beck (ọrịa ogbu na nkwonkwo nke nwere ọtụtụ nrụrụ nke nkwonkwo, spain na nsọtụ), ọrịa Keshan (endemic myocardiopathy), butere thrombastenia
- zinc bụ akụkụ nke ihe karịrị enzymes 300, na-ekere òkè na usoro nke njikọ na ire ere nke carbohydrates, protein, abụba, acids nucleic yana nhazi nke ngosipụta nke ọtụtụ mkpụrụ ndụ ihe nketa. Orighi oke oriri na-ebute anaemia, nsogbu nke abụọ, imeju imeju, mmekorita nke mmekọahụ, na nkwarụ nke nwa ebu n'afọ. Nnyocha ndị e mere n'oge na-adịbeghị anya gosipụtara ike nke nnukwu zinc iji gbochie nsị nke ọla kọpa ma si otú ahụ na-enye aka na mmepe nke anaemia.
Tags: ọdịnaya calorie 267 kcal, ihe mejupụtara kemịkalụ, uru oriri na-edozi ahụ, vitamin, mineral, ihe bara uru anụ ezi, ọkpụkpụ ubu na-enweghị ọkpụkpụ, stewed, calorie, nri, ihe bara uru anụ ezi, ọkpụkpụ na-enweghị ọkpụkpụ, braised