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 | 142 kcal | 1684 kcal | 8.4% | 5.9% | 1186 d |
| MaProteins | 6.75 d | 76 d | 8.9% | 6.3% | 1126 d |
| mafuta | 6.57 d | 56 d | 11.7% | 8.2% | 852 d |
| Carbohydrate | 8.49 d | 219 d | 3.9% | 2.7% | 2580 d |
| Dietary fiber | 6.9 d | 20 d | 34.5% | 24.3% | 290 d |
| Mvura | 69.34 d | 2273 d | 3.1% | 2.2% | 3278 d |
| dota | 1.95 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 4 mag | 900 mcg | 0.4% | 0.3% | 22500 d |
| beta carotenes | 0.052 mg | 5 mg | 1% | 0.7% | 9615 d |
| Lycopene | 409 mag | ~ | |||
| Lutein + Zeaxanthin | 13 mag | ~ | |||
| Vhitamini B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 2.7% | 2586 d |
| Vhitamini B2, Riboflavin | 0.056 mg | 1.8 mg | 3.1% | 2.2% | 3214 d |
| Vitamini B4, choline | 34.9 mg | 500 mg | 7% | 4.9% | 1433 d |
| Vhitamini B5, Pantothenic | 0.139 mg | 5 mg | 2.8% | 2% | 3597 d |
| Vhitamini B6, pyridoxine | 0.046 mg | 2 mg | 2.3% | 1.6% | 4348 d |
| Vitamini B9, folates | 30 mcg | 400 mcg | 7.5% | 5.3% | 1333 d |
| Vitamini B12, cobalamin | 0.34 mcg | 3 mg | 11.3% | 8% | 882 d |
| Vitamini C, ascorbic | 2.3 mg | 90 mg | 2.6% | 1.8% | 3913 d |
| Vitamini E, alpha tocopherol, TE | 0.16 mg | 15 mg | 1.1% | 0.8% | 9375 d |
| Vhitamini K, phylloquinone | 1 mag | 120 mcg | 0.8% | 0.6% | 12000 d |
| Vitamin PP, kwete | 0.901 mg | 20 mg | 4.5% | 3.2% | 2220 d |
| macronutrients | |||||
| Potasium, K | 235 mg | 2500 mg | 9.4% | 6.6% | 1064 d |
| Calcium, CA | 48 mg | 1000 mg | 4.8% | 3.4% | 2083 d |
| Magnesium, mg | 28 mg | 400 mg | 7% | 4.9% | 1429 d |
| Sodium, Na | 430 mg | 1300 mg | 33.1% | 23.3% | 302 d |
| Sarufa, S | 67.5 mg | 1000 mg | 6.8% | 4.8% | 1481 d |
| Phosphorus, P. | 104 mg | 800 mg | 13% | 9.2% | 769 d |
| zvicherwa | |||||
| Simbi, Kutenda | 1.73 mg | 18 mg | 9.6% | 6.8% | 1040 d |
| Manganese, Mn | 0.42 mg | 2 mg | 21% | 14.8% | 476 d |
| Mhangura, Cu | 213 mag | 1000 mcg | 21.3% | 15% | 469 d |
| Selenium, Kana | 6.5 mag | 55 mcg | 11.8% | 8.3% | 846 d |
| Zingi, Zn | 1.87 mg | 12 mg | 15.6% | 11% | 642 d |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 6.53 d | kusvika ku100 g | |||
| Essential amino acids | |||||
| Arginine * | 0.427 d | ~ | |||
| valine | 0.345 d | ~ | |||
| Histidine * | 0.19 d | ~ | |||
| Isoleucine | 0.297 d | ~ | |||
| Leucine | 0.534 d | ~ | |||
| lysine | 0.472 d | ~ | |||
| methionine | 0.105 d | ~ | |||
| threonine | 0.279 d | ~ | |||
| Tryptophan | 0.077 d | ~ | |||
| phenylalanine | 0.349 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.302 d | ~ | |||
| Aspartic asidhi | 0.8 d | ~ | |||
| Glycine | 0.288 d | ~ | |||
| Glutamic acid | 1.037 d | ~ | |||
| proline | 0.29 d | ~ | |||
| Serine | 0.357 d | ~ | |||
| Tyrosine | 0.19 d | ~ | |||
| cysteine | 0.074 d | ~ | |||
| Iyo Sterol (sterols) | |||||
| Cholesterol | 6 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 2.352 d | kusvika ku18.7 g | |||
| 10: 0 Capric | 0.016 d | ~ | |||
| 12: 0 Lauric | 0.012 d | ~ | |||
| 14: 0 Zvangu | 0.108 d | ~ | |||
| 16: 0 Palmitic | 0.81 d | ~ | |||
| 18: 0 Stearic | 0.751 d | ~ | |||
| Monounsaturated mafuta acids | 2.83 d | Maminitsi 16.8 g | 16.8% | 11.8% | |
| 16: 1 Palmitoleic | 0.266 d | ~ | |||
| 18: 1 Oleic (omega-9) | 2.564 d | ~ | |||
| Polyunsaturated mafuta acids | 0.836 d | kubva pa11.2-20.6 g | 7.5% | 5.3% | |
| 18: 2 Linoleic | 0.628 d | ~ | |||
| 18: 3 Linolenic | 0.208 d | ~ | |||
| Omega-3 fatty acids | 0.208 d | kubva pa0.9 kusvika 3.7 g | 23.1% | 16.3% | |
| Omega-6 fatty acids | 0.628 d | kubva pa4.7 kusvika 16.8 g | 13.4% | 9.4% |
Iko kukosha kwesimba kuri 142 kcal.
- mukombe = 259 g (367.8 kcal)
Bhinzi, yakabikwa, yakakanyiwa, nesoseji yakafuma mumavhitamini akadaro nemaminerari senge vhitamini B12 - 11,3%, phosphorus - 13%, manganese - 21%, mhangura - 21,3%, selenium, uye 11.8%, zinc - 15,6%
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvine hukama mavitamini anowanikwa muhematopoiesis. Kushayikwa kwevhitamini B12 kunotungamira mukukudziridzwa kwekushomeka kwechikamu kana chechipiri uye kushomeka kweropa, leukopenia, thrombocytopenia.
- Phosphorus inobatanidzwa mune zvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora iyo acid-alkaline muyero, iri chikamu chephospholipids, nucleotides uye nucleic acids inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- 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.
- zen'e inosanganisirwa mumakemikari anodarika mazana matatu anobatanidzwa muzvirongwa zvekutangisa nekuparadza makabhohaidhiretsi, mapuroteni, mafuta, nucleic acids uye mukugadzirisa kwekutaura kwemajini akati wandei. Kudya kwakaringana kunotungamira kushomeka, yechipiri immune immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, kuvapo kwekusagadzikana kwemwana. Tsvagurudzo dzichangobva kuitwa dzakaratidza kugona kwenzvimbo dzakakwira dzezinc kupwanya kunwa kwemhangura uye nekudaro kunobatsira mukusimudzira kweanemia.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: koriori 142 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa pane anobatsira Bhinzi, yakabikwa, yakakanyiwa, nemasoseji, macalorie, zvinovaka muviri, zvinobatsira zvinhu zveBeans, zvakabikwa, zvakagadzirwa nemakani.