Kukosha kwehutano uye makemikari akaumbwa.
Iyi inotevera tafura inonyora zvirimo mukati macetoroli (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) mu 100 magiramu chikamu chinodyiwa.
| Nutrient | nhamba | Norma ** | % yezvakajairwa mu100 g | % yenguva dzose mu100 kcal | 100% yezvakajairwa |
| Calorie | 121 kcal | 1684 kcal | 7.2% | 6% | 1392 d |
| MaProteins | 6.38 d | 76 d | 8.4% | 6.9% | 1191 d |
| mafuta | 3.45 d | 56 d | 6.2% | 5.1% | 1623 d |
| Carbohydrate | 16.91 d | 219 d | 7.7% | 6.4% | 1295 d |
| Mvura | 71.33 d | 2273 d | 3.1% | 2.6% | 3187 d |
| dota | 1.94 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 11 mag | 900 mcg | 1.2% | 1% | 8182 d |
| Vhitamini B1, thiamine | 0.052 mg | 1.5 mg | 3.5% | 2.9% | 2885 d |
| Vhitamini B2, Riboflavin | 0.045 mg | 1.8 mg | 2.5% | 2.1% | 4000 d |
| Vhitamini B5, Pantothenic | 0.183 mg | 5 mg | 3.7% | 3.1% | 2732 d |
| Vhitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 3.7% | 2222 d |
| Vitamini B9, folates | 43 mag | 400 mcg | 10.8% | 8.9% | 930 d |
| Vitamini C, ascorbic | 1.8 mg | 90 mg | 2% | 1.7% | 5000 d |
| Vitamin PP, kwete | 0.94 mg | 20 mg | 4.7% | 3.9% | 2128 d |
| macronutrients | |||||
| Potasium, K | 320 mg | 2500 mg | 12.8% | 10.6% | 781 d |
| Calcium, CA | 45 mg | 1000 mg | 4.5% | 3.7% | 2222 d |
| Magnesium, mg | 25 mg | 400 mg | 6.3% | 5.2% | 1600 d |
| Sodium, Na | 475 mg | 1300 mg | 36.5% | 30.2% | 274 d |
| Sarufa, S | 63.8 mg | 1000 mg | 6.4% | 5.3% | 1567 d |
| Phosphorus, P. | 81 mg | 800 mg | 10.1% | 8.3% | 988 |
| zvicherwa | |||||
| Simbi, Kutenda | 1.6 mg | 18 mg | 8.9% | 7.4% | 1125 d |
| Manganese, Mn | 0.6 mg | 2 mg | 30% | 24.8% | 333 d |
| Mhangura, Cu | 300 mcg | 1000 mcg | 30% | 24.8% | 333 d |
| Selenium, Kana | 9.6 mag | 55 mcg | 17.5% | 14.5% | 573 d |
| Zingi, Zn | 1.2 mg | 12 mg | 10% | 8.3% | 1000 d |
| Essential amino acids | |||||
| Arginine * | 0.401 d | ~ | |||
| valine | 0.33 d | ~ | |||
| Histidine * | 0.182 d | ~ | |||
| Isoleucine | 0.279 d | ~ | |||
| Leucine | 0.51 d | ~ | |||
| lysine | 0.452 d | ~ | |||
| methionine | 0.104 d | ~ | |||
| threonine | 0.268 d | ~ | |||
| Tryptophan | 0.077 d | ~ | |||
| phenylalanine | 0.329 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.29 d | ~ | |||
| Aspartic asidhi | 0.743 d | ~ | |||
| Glycine | 0.283 d | ~ | |||
| Glutamic acid | 0.976 d | ~ | |||
| proline | 0.278 d | ~ | |||
| Serine | 0.333 d | ~ | |||
| Tyrosine | 0.182 d | ~ | |||
| cysteine | 0.068 d | ~ | |||
| Iyo Sterol (sterols) | |||||
| Cholesterol | 22 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 1.677 d | kusvika ku18.7 g | |||
| 12: 0 Lauric | 0.029 d | ~ | |||
| 14: 0 Zvangu | 0.121 d | ~ | |||
| 16: 0 Palmitic | 0.858 d | ~ | |||
| 18: 0 Stearic | 0.622 d | ~ | |||
| Monounsaturated mafuta acids | 1.385 d | Maminitsi 16.8 g | 8.2% | 6.8% | |
| 16: 1 Palmitoleic | 0.138 d | ~ | |||
| 18: 1 Oleic (omega-9) | 1.195 d | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.01 d | ~ | |||
| Polyunsaturated mafuta acids | 0.205 d | kubva pa11.2-20.6 g | 1.8% | 1.5% | |
| 18: 2 Linoleic | 0.142 d | ~ | |||
| 18: 3 Linolenic | 0.053 d | ~ | |||
| Omega-3 fatty acids | 0.053 d | kubva pa0.9 kusvika 3.7 g | 5.9% | 4.9% | |
| Omega-6 fatty acids | 0.142 d | kubva pa4.7 kusvika 16.8 g | 3% | 2.5% |
Iko kukosha kwesimba kuri 121 kcal.
- mukombe = 266 g (321.9 kcal)
Bhinzi, yakabikwa, yakakanyiwa, nemombe yakafuma mumavhithamini akadaro uye zvicherwa se potassium - 12,8%, manganese - 30%, mhangura - 30%, selenium - 17,5%
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
- Manganese inobatanidzwa mukuumbwa kwemapfupa uye inowoneka matishu, chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; inodiwa pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunoperekedzwa nekukura kunonoka, kusagadzikana kwehurongwa hwekubereka, kuwedzera kusimba kwemapfupa, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa mune yesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inobatanidzwa mune zvinoitika zvemuviri wemunhu materu ane oxygen. Iko kushomeka kunoratidzwa nekuremara kuumbwa kweiyo yemoyo system uye skeletal kukura kweanobatana matissue dysplasia.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inobatanidzwa mukugadzirisa kwechiito chehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Bek (osteoarthritis ine hurema hwakawanda hwemajoini, musana, uye magumo), chirwere Kesan (endemic cardiomyopathy), nhaka nhaka thrombasthenia.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: calorie 121 kcal, makemikari anoumbwa, zvinovaka muviri kukosha, mavhitaminzi, zvicherwa kupfuura zvinobatsira Bhinzi, yakabikwa, mumagaba, pamwe nyama yemombe, macalorie, zvinovaka muviri, zvinobatsira zvinhu Beans, yakabikwa, mumagaba, nenyama yemombe.