Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa100 gramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Caloric kukosha | 383 kcal | 1684 kcal | 22.7% | 5.9% | 440 d |
| MaProteins | 5.2 d | 76 d | 6.8% | 1.8% | 1462 d |
| mafuta | 5.2 d | 56 d | 9.3% | 2.4% | 1077 d |
| Carbohydrate | 84.2 d | 219 d | 38.4% | 10% | 260 d |
| Alimentary faibha | 6 d | 20 d | 30% | 7.8% | 333 d |
| Mvura | 2.2 d | 2273 d | 0.1% | 103318 d | |
| dota | 3.1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 534 magiramu | 900 magiramu | 59.3% | 15.5% | 169 d |
| Retinol | 0.53 mg | ~ | |||
| alpha carotenes | 25 magiramu | ~ | |||
| beta carotenes | 0.038 mg | 5 mg | 0.8% | 0.2% | 13158 d |
| beta Cryptoxanthin | 5 magiramu | ~ | |||
| Lutein + Zeaxanthin | 576 magiramu | ~ | |||
| Vhitamini B1, thiamine | 1.4 mg | 1.5 mg | 93.3% | 24.4% | 107 d |
| Vhitamini B2, riboflavin | 1.6 mg | 1.8 mg | 88.9% | 23.2% | 113 d |
| Vitamini B4, choline | 15.7 mg | 500 mg | 3.1% | 0.8% | 3185 d |
| Vhitamini B5, pantothenic | 0.476 mg | 5 mg | 9.5% | 2.5% | 1050 d |
| Vhitamini B6, pyridoxine | 1.852 mg | 2 mg | 92.6% | 24.2% | 108 d |
| Vitamini B9, folate | 1246 magiramu | 400 magiramu | 311.5% | 81.3% | 32 d |
| Vitamini B12, cobalamin | 5.6 magiramu | 3 magiramu | 186.7% | 48.7% | 54 d |
| Vitamini B12 Yakawedzerwa | 5.6 magiramu | ~ | |||
| Vitamini C, ascorbic | 55.6 mg | 90 mg | 61.8% | 16.1% | 162 d |
| Vhitamini D, calciferol | 3.7 magiramu | 10 magiramu | 37% | 9.7% | 270 d |
| Vhitamini D3, cholecalciferol | 3.7 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.07 mg | 15 mg | 7.1% | 1.9% | 1402 d |
| Vhitamini K, phylloquinone | 1.1 magiramu | 120 magiramu | 0.9% | 0.2% | 10909 d |
| Vitamini PP, HERE | 18.5 mg | 20 mg | 92.5% | 24.2% | 108 d |
| macronutrients | |||||
| Potasium, K | 216 mg | 2500 mg | 8.6% | 2.2% | 1157 d |
| Calcium, CA | 370 mg | 1000 mg | 37% | 9.7% | 270 d |
| Magnesium, mg | 59 mg | 400 mg | 14.8% | 3.9% | 678 d |
| Sodium, Na | 493 mg | 1300 mg | 37.9% | 9.9% | 264 d |
| Phosphorus, P. | 222 mg | 800 mg | 27.8% | 7.3% | 360 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 16.7 mg | 18 mg | 92.8% | 24.2% | 108 d |
| Manganese, Mn | 0.79 mg | 2 mg | 39.5% | 10.3% | 253 d |
| Mhangura, Cu | 176 magiramu | 1000 magiramu | 17.6% | 4.6% | 568 d |
| Selenium, Kana | 11.8 magiramu | 55 magiramu | 21.5% | 5.6% | 466 d |
| Zingi, Zn | 13.9 mg | 12 mg | 115.8% | 30.2% | 86 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 33.8 d | hukuru 100 г | |||
| Mafuta asidi | |||||
| Transgender | 0.1 d | hukuru 1.9 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.8 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.003 d | ~ | |||
| 14: 0 Zvangu | 0.017 d | ~ | |||
| 16: 0 Palmitic | 0.683 d | ~ | |||
| 18:0 Stearin | 0.067 d | ~ | |||
| 20:0 Chiarachinic | 0.008 d | ~ | |||
| 22: 0 | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 2.2 d | min 16.8 г | 13.1% | 3.4% | |
| 16:1 Palmitoleic | 0.01 d | ~ | |||
| 18:1 Olein (omega-9) | 2.19 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.016 d | ~ | |||
| Polyunsaturated mafuta acids | 1.8 d | kubva 11.2 kuna 20.6 | 16.1% | 4.2% | |
| 18:2 Linoleic | 1.729 d | ~ | |||
| 18:3 Linolenic | 0.071 d | ~ | |||
| Omega-3 fatty acids | 0.071 d | kubva 0.9 kuna 3.7 | 7.9% | 2.1% | |
| Omega-6 fatty acids | 1.729 d | kubva 4.7 kuna 16.8 | 36.8% | 9.6% |
Iko kukosha kwesimba kuri 383 kcal.
vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, izvo zvinopa muviri simba uye epurasitiki zvinhu, pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Vitamin B6 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.
- Vitamin B6 se coenzyme, ivo vanotora chikamu mune metabolism ye nucleic acids uye amino acids. Kushomeka kwehukama kunotungamira mukukanganisa kusanganisa kweiyo nucleic acids uye mapuroteni, izvo zvinoguma nekudzivirirwa kwesero kukura uye kupatsanurwa, kunyanya mukukurumidza kuwedzera matishu: pfupa remukati, ura hwepamuviri epithelium, nezvimwe. kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuberekwa uye kusagadzikana kwekukura kwemwana. Sangano rakasimba rakaratidzirwa pakati pemafolate uye homocysteine mazinga uye njodzi yehutano hwemwoyo.
- Vitamin B12 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 C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- vhitamini D inochengetedza homeostasis yecalcium uye phosphorus, inoita maitiro emapfupa emamineralization. Kushaikwa kwevhitamini D kunotungamira kukundikana kwemetabolism yecalcium uye phosphorus mumapfupa, kuwedzera demineralization yemapfupa tishu, iyo inotungamira kune yakawedzera njodzi ye osteoporosis.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera njodzi ye osteoporosis.
- Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
- 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.
- simbi 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.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
- 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.