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 | 333 kcal | 1684 kcal | 19.8% | 5.9% | 506 d |
| MaProteins | 23.58 d | 76 d | 31% | 9.3% | 322 d |
| mafuta | 0.83 d | 56 d | 1.5% | 0.5% | 6747 d |
| Carbohydrate | 35.11 d | 219 d | 16% | 4.8% | 624 d |
| Dietary fiber | 24.9 d | 20 d | 124.5% | 37.4% | 80 d |
| Mvura | 11.75 d | 2273 d | 0.5% | 0.2% | 19345 d |
| dota | 3.83 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.529 mg | 1.5 mg | 35.3% | 10.6% | 284 d |
| Vhitamini B2, Riboflavin | 0.219 mg | 1.8 mg | 12.2% | 3.7% | 822 d |
| Vhitamini B5, Pantothenic | 0.78 mg | 5 mg | 15.6% | 4.7% | 641 d |
| Vhitamini B6, pyridoxine | 0.397 mg | 2 mg | 19.9% | 6% | 504 d |
| Vitamini B9, folates | 394 mag | 400 mcg | 98.5% | 29.6% | 102 d |
| Vitamini C, ascorbic | 4.5 mg | 90 mg | 5% | 1.5% | 2000 |
| Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.5% | 6818 d |
| Vhitamini K, phylloquinone | 19 mag | 120 mcg | 15.8% | 4.7% | 632 |
| Vitamin PP, kwete | 2.06 mg | 20 mg | 10.3% | 3.1% | 971 d |
| macronutrients | |||||
| Potasium, K | 1406 mg | 2500 mg | 56.2% | 16.9% | 178 d |
| Calcium, CA | 143 mg | 1000 mg | 14.3% | 4.3% | 699 d |
| Magnesium, mg | 140 mg | 400 mg | 35% | 10.5% | 286 d |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 0.5% | 5417 d |
| Sarufa, S | 235.8 mg | 1000 mg | 23.6% | 7.1% | 424 d |
| Phosphorus, P. | 407 mg | 800 mg | 50.9% | 15.3% | 197 d |
| zvicherwa | |||||
| Simbi, Kutenda | 8.2 mg | 18 mg | 45.6% | 13.7% | 220 d |
| Manganese, Mn | 1.021 mg | 2 mg | 51.1% | 15.3% | 196 d |
| Mhangura, Cu | 958 mag | 1000 mcg | 95.8% | 28.8% | 104 d |
| Selenium, Kana | 3.2 mag | 55 mcg | 5.8% | 1.7% | 1719 d |
| Zingi, Zn | 2.79 mg | 12 mg | 23.3% | 7% | 430 d |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 2.23 d | kusvika ku100 g | |||
| Essential amino acids | |||||
| Arginine * | 1.46 d | ~ | |||
| valine | 1.233 d | ~ | |||
| Histidine * | 0.656 d | ~ | |||
| Isoleucine | 1.041 d | ~ | |||
| Leucine | 1.882 d | ~ | |||
| lysine | 1.618 d | ~ | |||
| methionine | 0.355 d | ~ | |||
| threonine | 0.992 d | ~ | |||
| Tryptophan | 0.279 d | ~ | |||
| phenylalanine | 1.275 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.988 d | ~ | |||
| Aspartic asidhi | 2.852 d | ~ | |||
| Glycine | 0.92 d | ~ | |||
| Glutamic acid | 3.595 d | ~ | |||
| proline | 1 gore | ~ | |||
| Serine | 1.282 d | ~ | |||
| Tyrosine | 0.664 d | ~ | |||
| cysteine | 0.256 d | ~ | |||
| Iyo Sterol (sterols) | |||||
| phytosterols | 127 mg | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.12 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.106 d | ~ | |||
| 18: 0 Stearic | 0.014 d | ~ | |||
| Monounsaturated mafuta acids | 0.064 d | Maminitsi 16.8 g | 0.4% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.064 d | ~ | |||
| Polyunsaturated mafuta acids | 0.457 d | kubva pa11.2-20.6 g | 4.1% | 1.2% | |
| 18: 2 Linoleic | 0.178 d | ~ | |||
| 18: 3 Linolenic | 0.279 d | ~ | |||
| Omega-3 fatty acids | 0.279 d | kubva pa0.9 kusvika 3.7 g | 31% | 9.3% | |
| Omega-6 fatty acids | 0.178 d | kubva pa4.7 kusvika 16.8 g | 3.8% | 1.1% |
Iko kukosha kwesimba kuri 333 kcal.
- mukombe = 184 g (612.7 kcal)
Bhinzi, itsvo, mhando dzese, Vakura vakapfuma mumavitamini uye zvicherwa zvakaita vhitamini B1 iri 35.3%, vhitamini B2 - 12,2%, vhitamini B5 - 15,6%, vhitamini B6 - 19,9%, vhitamini B9 - 98,5%, vhitamini K - 15,8, 56,2%, potasium - 14.3%, calcium ye35%, magnesium - 50.9%, phosphorus iri 45,6%, iron - 51,1%, manganese - 95.8%, mhangura - 23,3 muzana, zinc - XNUMX %
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, ichipa muviri simba uye epurasitiki makomponi pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inobatsira mukukanganisa kwemavara eanowona analyzer uye nerima adaptation. Kudya kwakakwana kwevhitamini B2 kunoperekedzwa nekutyorwa kwehutano hweganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Vitamin B5 inobatanidzwa mumapuroteni, mafuta, carbohydrate metabolism, cholesterol metabolism, iyo mahormone akati wandei, hemoglobin, uye inosimudzira kunwiwa kweamino acid neshuga mumatumbu, inotsigira basa readrenal cortex. Kushaikwa kwePantothenic acid kunogona kutungamira kune maronda eganda uye mucous membranes.
- Vitamin B6 inobatanidzwa mukuchengetedza immune immune, maitiro ekudzivirira uye kufadza muCentral nervous system, mukushandurwa kweamino acids, tryptophan metabolism, lipids uye nucleic acids zvinopa kune zvakajairika kuumbwa kwemasero matsvuku eropa, kuchengetedza kweyakajairika mazinga e homocysteine muropa. Kusakwana kwevhitamini B6 kunofambidzana nekurasikirwa nechido, kukanganisa hutano hweganda, kukura kweakawanikwa, uye kupererwa neropa.
- 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.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, yakaderera prothrombin muropa.
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita senge mutongi wehurongwa hwemitsipa, inobatanidzwa mukudzvanywa kwemhasuru. Kukwana kweCalcium kunotungamira mukudzora kwemuzongoza, chiuno nemumucheto kwakadzika, zvinowedzera njodzi ye osteoporosis.
- Magnesium inobatanidzwa musimba metabolism uye protein synthesis, nucleic acids, ine simba rekudzikamisa membranes, yakakosha pakuchengetedza homeostasis ye calcium, potasium uye sodium. Kushomeka kwemagnesium kunotungamira ku hypomagnesemia, kuwedzera mukana wekuputika neBP, chirwere chemwoyo.
- 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.
- 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: calorie 333 kcal, makemikari anoumbwa, zvinovaka muviri kukosha, mavhitaminzi, zvicherwa kupfuura anobatsira Beans, itsvo, marudzi ose, Kukura, macalorie, zvinovaka muviri, zvinobatsira zvinhu Beans, itsvo, marudzi ose, Kukura