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 | 155 kcal | 1684 kcal | 9.2% | 5.9% | 1086 d |
| MaProteins | 5.54 d | 76 d | 7.3% | 4.7% | 1372 d |
| mafuta | 5.15 d | 56 d | 9.2% | 5.9% | 1087 d |
| Carbohydrate | 16.13 d | 219 d | 7.4% | 4.8% | 1358 d |
| Dietary fiber | 5.5 d | 20 d | 27.5% | 17.7% | 364 d |
| Mvura | 65.17 d | 2273 d | 2.9% | 1.9% | 3488 d |
| dota | 2.51 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.136 mg | 1.5 mg | 9.1% | 5.9% | 1103 d |
| Vhitamini B2, Riboflavin | 0.049 mg | 1.8 mg | 2.7% | 1.7% | 3673 d |
| Vhitamini B5, Pantothenic | 0.155 mg | 5 mg | 3.1% | 2% | 3226 d |
| Vhitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.9% | 2222 d |
| Vitamini B9, folates | 48 mag | 400 mcg | 12% | 7.7% | 833 d |
| Vitamini C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.8% | 8182 d |
| Vitamin PP, kwete | 0.408 mg | 20 mg | 2% | 1.3% | 4902 d |
| macronutrients | |||||
| Potasium, K | 358 mg | 2500 mg | 14.3% | 9.2% | 698 d |
| Calcium, CA | 61 mg | 1000 mg | 6.1% | 3.9% | 1639 d |
| Magnesium, mg | 43 mg | 400 mg | 10.8% | 7% | 930 d |
| Sodium, Na | 422 mg | 1300 mg | 32.5% | 21% | 308 d |
| Sarufa, S | 55.4 mg | 1000 mg | 5.5% | 3.5% | 1805 |
| Phosphorus, P. | 109 mg | 800 mg | 13.6% | 8.8% | 734 d |
| zvicherwa | |||||
| Simbi, Kutenda | 1.99 mg | 18 mg | 11.1% | 7.2% | 905 d |
| Manganese, Mn | 0.255 mg | 2 mg | 12.8% | 8.3% | 784 d |
| Mhangura, Cu | 159 mag | 1000 mcg | 15.9% | 10.3% | 629 d |
| Selenium, Kana | 5.7 mag | 55 mcg | 10.4% | 6.7% | 965 d |
| Zingi, Zn | 0.73 mg | 12 mg | 6.1% | 3.9% | 1644 d |
| Essential amino acids | |||||
| Arginine * | 0.356 d | ~ | |||
| valine | 0.282 d | ~ | |||
| Histidine * | 0.153 d | ~ | |||
| Isoleucine | 0.242 d | ~ | |||
| Leucine | 0.428 d | ~ | |||
| lysine | 0.379 d | ~ | |||
| methionine | 0.086 d | ~ | |||
| threonine | 0.228 d | ~ | |||
| Tryptophan | 0.067 d | ~ | |||
| phenylalanine | 0.287 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.236 d | ~ | |||
| Aspartic asidhi | 0.637 d | ~ | |||
| Glycine | 0.232 d | ~ | |||
| Glutamic acid | 0.841 d | ~ | |||
| proline | 0.239 d | ~ | |||
| Serine | 0.288 d | ~ | |||
| Tyrosine | 0.155 d | ~ | |||
| cysteine | 0.062 d | ~ | |||
| Iyo Sterol (sterols) | |||||
| Cholesterol | 5 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 1.948 d | kusvika ku18.7 g | |||
| 10: 0 Capric | 0.005 d | ~ | |||
| 12: 0 Lauric | 0.009 d | ~ | |||
| 14: 0 Zvangu | 0.061 d | ~ | |||
| 16: 0 Palmitic | 1.227 d | ~ | |||
| 18: 0 Stearic | 0.633 d | ~ | |||
| Monounsaturated mafuta acids | 2.133 d | Maminitsi 16.8 g | 12.7% | 8.2% | |
| 16: 1 Palmitoleic | 0.125 d | ~ | |||
| 18: 1 Oleic (omega-9) | 1.953 d | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.046 d | ~ | |||
| Polyunsaturated mafuta acids | 0.74 d | kubva pa11.2-20.6 g | 6.6% | 4.3% | |
| 18: 2 Linoleic | 0.593 d | ~ | |||
| 18: 3 Linolenic | 0.147 d | ~ | |||
| Omega-3 fatty acids | 0.147 d | kubva pa0.9 kusvika 3.7 g | 16.3% | 10.5% | |
| Omega-6 fatty acids | 0.593 d | kubva pa4.7 kusvika 16.8 g | 12.6% | 8.1% |
Iko kukosha kwesimba kuri 155 kcal.
- mukombe = 253 g (392.2 kcal)
Bhinzi, kubikwa, kubika kumba akapfuma mumavhitamini uye zvicherwa zvakadai sevhitamini B9 - 12%, potasium - 14,3%, phosphorus - 13,6%, iron yaive 11.1%, manganese - 12,8%, mhangura - 15,9%
- Vitamin B9 se coenzyme inobatanidzwa mune metabolism ye nucleic uye amino acids. Kushomeka kwehukama kunotungamira mukusakwana kwekutanga kweiyo nucleic acids uye mapuroteni, zvichikonzera kuvharirwa kwekukura uye kupatsanurwa kwemasero, kunyanya mune inokurumidza-kuwanda matishu: mapfupa emapfupa, epithelium yematumbo, nezvimwewo Kusadya kwakakwana kwefolate panguva yekuzvitakura ndechimwe chezvikonzero zvekutanga kusakura. , kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuzvarwa, uye kusagadzikana kwekukura kwevana. Yakaratidza iyo yakasimba Sangano pakati pezvikamu zve folate, homocysteine uye njodzi yehutano hwemwoyo.
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
- 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.
- simbi inosanganisirwa nemabasa akasiyana emapuroteni, kusanganisira ma enzymes. Inobatanidzwa mukutakura kwemaerekitironi, okisijeni, inobvumira kuyerera kwekuchinja kwe redox uye kumisikidza kwe peroxidation. Kudya kwakaringana kunotungamira ku hypochromic anemia, myoglobinaemia atonia yemarunda tsandanyama, kuneta, cardiomyopathy, chisingaperi atrophic gastritis.
- 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.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: calorie 155 kcal, iyo kemikari, kukosha kwekudya, mavhitamini, zvicherwa kupfuura zvinobatsira Bhinzi, yakabikwa, kubika kumba, macalorie, zvinovaka muviri, zvinobatsira zveBeans, zvakabikwa, kubika kumba.