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 | 62 kcal | 1684 kcal | 3.7% | 6% | 2716 d |
| MaProteins | 4.8 d | 76 d | 6.3% | 10.2% | 1583 d |
| mafuta | 0.5 d | 56 d | 0.9% | 1.5% | 11200 d |
| Carbohydrate | 6.5 d | 219 d | 3% | 4.8% | 3369 d |
| Dietary fiber | 3.6 d | 20 d | 18% | 29% | 556 d |
| Mvura | 83.7 d | 2273 d | 3.7% | 6% | 2716 d |
| dota | 0.9 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 14 mag | 900 mcg | 1.6% | 2.6% | 6429 d |
| Vhitamini B1, thiamine | 0.128 mg | 1.5 mg | 8.5% | 13.7% | 1172 |
| Vhitamini B2, Riboflavin | 0.09 mg | 1.8 mg | 5% | 8.1% | 2000 |
| Vhitamini B5, Pantothenic | 0.066 mg | 5 mg | 1.3% | 2.1% | 7576 d |
| Vhitamini B6, pyridoxine | 0.029 mg | 2 mg | 1.5% | 2.4% | 6897 d |
| Vitamini B9, folates | 58 mag | 400 mcg | 14.5% | 23.4% | 690 d |
| Vitamini C, ascorbic | 19.8 mg | 90 mg | 22% | 35.5% | 455 d |
| Vitamin PP, kwete | 1.2 mg | 20 mg | 6% | 9.7% | 1667 d |
| macronutrients | |||||
| Potasium, K | 193 mg | 2500 mg | 7.7% | 12.4% | 1295 d |
| Calcium, CA | 18 mg | 1000 mg | 1.8% | 2.9% | 5556 d |
| Magnesium, mg | 31 mg | 400 mg | 7.8% | 12.6% | 1290 d |
| Sodium, Na | 41 mg | 1300 mg | 3.2% | 5.2% | 3171 d |
| Sarufa, S | 48 mg | 1000 mg | 4.8% | 7.7% | 2083 d |
| Phosphorus, P. | 73 mg | 800 mg | 9.1% | 14.7% | 1096 d |
| zvicherwa | |||||
| Simbi, Kutenda | 1.5 mg | 18 mg | 8.3% | 13.4% | 1200 d |
| Manganese, Mn | 0.261 mg | 2 mg | 13.1% | 21.1% | 766 d |
| Mhangura, Cu | 60 mcg | 1000 mcg | 6% | 9.7% | 1667 d |
| Selenium, Kana | 1 mag | 55 mcg | 1.8% | 2.9% | 5500 d |
| Zingi, Zn | 0.47 mg | 12 mg | 3.9% | 6.3% | 2553 d |
| Essential amino acids | |||||
| Arginine * | 0.397 d | ~ | |||
| valine | 0.235 d | ~ | |||
| Histidine * | 0.115 d | ~ | |||
| Isoleucine | 0.215 d | ~ | |||
| Leucine | 0.37 d | ~ | |||
| lysine | 0.313 d | ~ | |||
| methionine | 0.037 d | ~ | |||
| threonine | 0.178 d | ~ | |||
| Tryptophan | 0.048 d | ~ | |||
| phenylalanine | 0.195 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.195 d | ~ | |||
| Aspartic asidhi | 0.541 d | ~ | |||
| Glycine | 0.197 d | ~ | |||
| Glutamic acid | 0.733 d | ~ | |||
| proline | 0.216 d | ~ | |||
| Serine | 0.21 d | ~ | |||
| Tyrosine | 0.168 d | ~ | |||
| cysteine | 0.066 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.142 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.121 d | ~ | |||
| 18: 0 Stearic | 0.02 d | ~ | |||
| Monounsaturated mafuta acids | 0.02 d | Maminitsi 16.8 g | 0.1% | 0.2% | |
| 18: 1 Oleic (omega-9) | 0.02 d | ~ | |||
| Polyunsaturated mafuta acids | 0.303 d | kubva pa11.2-20.6 g | 2.7% | 4.4% | |
| 18: 2 Linoleic | 0.121 d | ~ | |||
| 18: 3 Linolenic | 0.182 d | ~ | |||
| Omega-3 fatty acids | 0.182 d | kubva pa0.9 kusvika 3.7 g | 20.2% | 32.6% | |
| Omega-6 fatty acids | 0.121 d | kubva pa4.7 kusvika 16.8 g | 2.6% | 4.2% |
Iko kukosha kwesimba kuri 62 macalorie.
Bob gadheni (bhiza) asina kusimba, akabikwa, asina munyu yakafuma mumavhithamini akadaro uye zvicherwa sevhitamini B9 uye 14.5%, vhitamini C - 22%, manganese - 13,1%
- 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.
- vhitamini C inobatanidzwa mukugadzirisa redox, iyo immune system, inobatsira muviri kutora simbi. Kushayikwa kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa mumhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- 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.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: koriori 62 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, mamineral kupfuura anobatsira gadheni Bob (bhiza) asina kusimba, akabikwa, asina munyu, macalorie, zvinovaka muviri, anobatsira zvinhu zvebindu raBob (bhiza) risati rakura, rakabikwa, risina munyu