Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Caloric kukosha | 338 kcal | 1684 kcal | 20.1% | 5.9% | 498 d |
| MaProteins | 21.55 d | 76 d | 28.4% | 8.4% | 353 d |
| mafuta | 27.22 d | 56 d | 48.6% | 14.4% | 206 d |
| Mvura | 48.74 d | 2273 d | 2.1% | 0.6% | 4664 d |
| dota | 1.04 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.4% | 2143 d |
| Vhitamini B2, riboflavin | 0.16 mg | 1.8 mg | 8.9% | 2.6% | 1125 d |
| Vhitamini B5, pantothenic | 0.35 mg | 5 mg | 7% | 2.1% | 1429 d |
| Vhitamini B6, pyridoxine | 0.23 mg | 2 mg | 11.5% | 3.4% | 870 d |
| Vitamini B9, folate | 6 magiramu | 400 magiramu | 1.5% | 0.4% | 6667 d |
| Vitamini B12, cobalamin | 2.89 magiramu | 3 magiramu | 96.3% | 28.5% | 104 d |
| Vitamini PP, HERE | 2.78 mg | 20 mg | 13.9% | 4.1% | 719 d |
| macronutrients | |||||
| Potasium, K | 309 mg | 2500 mg | 12.4% | 3.7% | 809 d |
| Calcium, CA | 10 mg | 1000 mg | 1% | 0.3% | 10000 d |
| Magnesium, mg | 19 mg | 400 mg | 4.8% | 1.4% | 2105 d |
| Sodium, Na | 64 mg | 1300 mg | 4.9% | 1.4% | 2031 d |
| Sarufa, S | 215.5 mg | 1000 mg | 21.6% | 6.4% | 464 d |
| Phosphorus, P. | 182 mg | 800 mg | 22.8% | 6.7% | 440 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 2.19 mg | 18 mg | 12.2% | 3.6% | 822 d |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.2% | 15385 d |
| Mhangura, Cu | 79 magiramu | 1000 magiramu | 7.9% | 2.3% | 1266 d |
| Selenium, Kana | 21 magiramu | 55 magiramu | 38.2% | 11.3% | 262 d |
| Zingi, Zn | 5.07 mg | 12 mg | 42.3% | 12.5% | 237 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.362 d | ~ | |||
| valine | 1.048 d | ~ | |||
| Histidine * | 0.738 d | ~ | |||
| Isoleucine | 0.969 d | ~ | |||
| leucine | 1.704 d | ~ | |||
| lysine | 1.793 d | ~ | |||
| methionine | 0.552 d | ~ | |||
| threonine | 0.941 d | ~ | |||
| tryptophan | 0.241 d | ~ | |||
| phenylalanine | 0.841 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.3 d | ~ | |||
| Aspartic asidhi | 1.969 d | ~ | |||
| glycine | 1.176 d | ~ | |||
| Glutamic acid | 3.238 d | ~ | |||
| proline | 0.952 d | ~ | |||
| serine | 0.824 d | ~ | |||
| tyrosin | 0.724 d | ~ | |||
| cysteine | 0.241 d | ~ | |||
| sterols | |||||
| Cholesterol | 80 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 11.06 d | hukuru 18.7 г | |||
| 10: 0 Capric | 0.08 d | ~ | |||
| 12:0 Lauric | 0.07 d | ~ | |||
| 14: 0 Zvangu | 0.88 d | ~ | |||
| 16: 0 Palmitic | 6.79 d | ~ | |||
| 18:0 Stearin | 3.23 d | ~ | |||
| Monounsaturated mafuta acids | 11.51 d | min 16.8 г | 68.5% | 20.3% | |
| 16:1 Palmitoleic | 1.17 d | ~ | |||
| 18:1 Olein (omega-9) | 10.29 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.05 d | ~ | |||
| Polyunsaturated mafuta acids | 1.03 d | kubva 11.2 kuna 20.6 | 9.2% | 2.7% | |
| 18:2 Linoleic | 0.69 d | ~ | |||
| 18:3 Linolenic | 0.3 d | ~ | |||
| 20:4 Arachidonic | 0.04 d | ~ | |||
| Omega-3 fatty acids | 0.3 d | kubva 0.9 kuna 3.7 | 33.3% | 9.9% | |
| Omega-6 fatty acids | 0.73 d | kubva 4.7 kuna 16.8 | 15.5% | 4.6% |
Iko kukosha kwesimba kuri 338 kcal.
- 3 oz = 85 g (287.3 kCal)
- chidimbu, chakabikwa, kusasanganisa marara (goho kubva pa1 lb nyama mbishi nemarara) = 267 гр (902.5 кКал)
Nzombe, musana, mukobvu wakakora (mbabvu 6-9), yakagochwa nemoto akapfuma mavitamini uye zvicherwa senge: vhitamini B6 - 11,5%, vhitamini B12 - 96,3%, vhitamini PP - 13,9%, potasium - 12,4%, phosphorus - 22,8%, iron - 12,2%, selenium - 38,2 , 42,3%, zinc - XNUMX%
- Vhitamini V6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- Vhitamini V12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana mavitamini uye zvinobatanidzwa mukuumbwa kweropa. Kushaya vhitamini B12 kunotungamira mukushomeka kwekusakwana kana kwechipiri folate kushomeka, pamwe neanemia, leukopenia, thrombocytopenia.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- Iron chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inotora chikamu mukutonga kwezviito zvehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Beck (osteoarthritis ine hurema hwakawanda hwemajoini, musana uye magumo), Keshan chirwere (endemic myocardiopathy), nhaka nhaka thrombastenia.
- zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
Iwe unogona kuwana gwara rakazara kune zvakanyanya kubatsira zvigadzirwa mune appendix.
Tags: macalorie zvemukati 338 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Nyama yemombe, musana, mukobvu wakakora (mbabvu 6-9), yakakangwa pamusoro pemoto, macalorie, zvinovaka muviri, zvinhu zvinobatsira Nyuchi, kumashure, gobvu rakakora (mbabvu 6 -9), yakakangwa pamusoro pemoto