一磅 20% 绞肉。整个购物清单中人体实际需要的营养，就静静地躺在店里最便宜的托盘中。

这就是你花钱能买到的东西。大致每日值，生食状态，烹饪只会让它们更浓缩。

宏量营养素- 大约 1,150 卡路里- 78克蛋白质，对大多数人来说，一托盘就是一整天的量- 90克脂肪，那个他们花了几十年时间教你害怕的部分- 0克碳水化合物

维生素和矿物质- 维生素 B12：近 400%- 锌：约 175%- 硒：约 125%- 烟酸 (B3)：约 120%- 维生素 B6：约 65%- 磷：约 55%- 核黄素 (B2)：约 50%- 胆碱：约 45%- 铁：约 50%，而且是肠道真正能吸收的血红素铁- 钾：约 25%- 铜：约 25%

没有纤维。没有那些你得嚼一碗叶子才能摄入的抗氧化剂。没有血糖飙升。只有浓缩、易吸收、完整的营养，全在一份幼儿和养老金领取者都能轻松处理的食物中。

这些数字因品牌和屠夫而略有浮动。结论却不会。他们花了五十年时间教你害怕大楼里最便宜、最完美的食物。

One pound of 20% ground beef. The entire shopping list a human body actually needs, sat in the cheapest tray in the shop.

Here is what you get for your money. Rough daily values, raw, and cooking only concentrates them.

Macros- Around 1,150 calories- 78g protein, a full day's worth for most people in a single tray- 90g fat, the part they spent decades telling you to be frightened of- 0g carbohydrate

Vitamins and minerals- Vitamin B12: nearly 400%- Zinc: around 175%- Selenium: around 125%- Niacin (B3): around 120%- Vitamin B6: around 65%- Phosphorus: around 55%- Riboflavin (B2): around 50%- Choline: around 45%- Iron: around 50%, and the heme kind your gut actually absorbs- Potassium: around 25%- Copper: around 25%

No fibre. No antioxidants you have to chew through a bowl of leaves to reach. No blood sugar spike. Just dense, absorbable, complete nourishment in the one food a toddler and a pensioner can both manage.

The figures wobble a little by brand and by butcher. The conclusion does not. They spent fifty years teaching you to fear the cheapest and most perfect food in the building.

嘿，我爱牛肉，但我刚吃了一半磅的牛肝。列出半磅牛肝的维生素/矿物质占每日价值（DV）的百分比。保持简短。

Hey , I love ground beef, but I just ate 1/2 pound of beef liver. List vitamins/minerals percentages DV for 1/2 beef liver. Keep it short.

约 1/2 磅（227 克）牛肝（按美国农业部标准称重，生重；熟后密度更高）：

**主要营养素每日参考摄入量（%DV）约：**- 维生素 B12：5,600%- 维生素 A（视黄醇）：1,250%- 铜：2,450%- 核黄素（B2）：480%- 烟酸（B3）：185%- 泛酸（B5）：325%- 叶酸：165%- 硒：165%- 铁（血红素）：60%- 锌：80%- 胆碱：135%+

粗略营养成分：300卡路里，46克蛋白质，8克脂肪，9克碳水化合物。绝对是营养宝库。

For ~1/2 lb (227g) beef liver (USDA raw scaled; cooked is denser):

**Key %DV approx:**- Vitamin B12: 5,600%- Vitamin A (retinol): 1,250%- Copper: 2,450%- Riboflavin (B2): 480%- Niacin (B3): 185%- Pantothenic acid (B5): 325%- Folate: 165%- Selenium: 165%- Iron (heme): 60%- Zinc: 80%- Choline: 135%+

Macros rough: 300 cal, 46g protein, 8g fat, 9g carbs. Absolute nutrient powerhouse.