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 |
| Calorie kukosha | 215 kcal | 1684 kcal | 12.8% | 6% | 783 d |
| MaProteins | 19.4 d | 76 d | 25.5% | 11.9% | 392 d |
| mafuta | 14.6 d | 56 d | 26.1% | 12.1% | 384 d |
| Carbohydrate | 0.2 d | 219 d | 0.1% | 109500 d | |
| Mvura | 65.8 d | 2273 d | 2.9% | 1.3% | 3454 d |
| mavhitamini | |||||
| Vhitamini A, RE | 30 magiramu | 900 magiramu | 3.3% | 1.5% | 3000 d |
| Retinol | 0.03 mg | ~ | |||
| Vhitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 d |
| Vhitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 d |
| Vitamini B4, choline | 13.3 mg | 500 mg | 2.7% | 1.3% | 3759 d |
| Vhitamini B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 d |
| Vitamini B9, folate | 86 magiramu | 400 magiramu | 21.5% | 10% | 465 d |
| Vitamini B12, cobalamin | 0.47 magiramu | 3 magiramu | 15.7% | 7.3% | 638 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 0.9% | 5000 d |
| Vhitamini D3, cholecalciferol | 0.2 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.8% | 5556 d |
| Vhitamini K, phylloquinone | 0.2 magiramu | 120 magiramu | 0.2% | 0.1% | 60000 d |
| Vitamini PP, HERE | 0.4 mg | 20 mg | 2% | 0.9% | 5000 d |
| macronutrients | |||||
| Potasium, K | 31 mg | 2500 mg | 1.2% | 0.6% | 8065 d |
| Calcium, CA | 88 mg | 1000 mg | 8.8% | 4.1% | 1136 d |
| Magnesium, mg | 5 mg | 400 mg | 1.3% | 0.6% | 8000 d |
| Sodium, Na | 67 mg | 1300 mg | 5.2% | 2.4% | 1940 d |
| Sarufa, S | 194 mg | 1000 mg | 19.4% | 9% | 515 d |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 4.8% | 964 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.91 mg | 18 mg | 5.1% | 2.4% | 1978 d |
| Mhangura, Cu | 102 magiramu | 1000 magiramu | 10.2% | 4.7% | 980 d |
| Selenium, Kana | 3.6 magiramu | 55 magiramu | 6.5% | 3% | 1528 d |
| Zingi, Zn | 0.69 mg | 12 mg | 5.8% | 2.7% | 1739 d |
| sterols | |||||
| Cholesterol | 84 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 3.92 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.014 d | ~ | |||
| 14: 0 Zvangu | 0.115 d | ~ | |||
| 16: 0 Palmitic | 2.908 d | ~ | |||
| 18:0 Stearin | 0.785 d | ~ | |||
| Monounsaturated mafuta acids | 5.5 d | min 16.8 г | 32.7% | 15.2% | |
| 16:1 Palmitoleic | 0.742 d | ~ | |||
| 18:1 Olein (omega-9) | 4.53 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.158 d | ~ | |||
| Polyunsaturated mafuta acids | 2.98 d | kubva 11.2 kuna 20.6 | 26.6% | 12.4% | |
| 18:2 Linoleic | 2.57 d | ~ | |||
| 18:3 Linolenic | 0.108 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 d | ~ | |||
| Omega-3 fatty acids | 0.187 d | kubva 0.9 kuna 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 d | ~ | |||
| Omega-6 fatty acids | 2.57 d | kubva 4.7 kuna 16.8 | 54.7% | 25.4% |
Iko kukosha kwesimba kuri 215 kcal.
Makumbo ehuku, akabikwa akapfuma mavitamini uye zvicherwa senge: vhitamini B2 - 11,1%, vhitamini B9 - 21,5%, vhitamini B12 - 15,7%
- 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 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.
Tags: macalorie zvemukati 215 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira kune huku tsoka, yakabikwa, macalorie, zvinovaka muviri, zvinobatsira zvimiro huku tsoka, yakabikwa