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 | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 d |
| MaProteins | 2.4 d | 76 d | 3.2% | 14.5% | 3167 d |
| mafuta | 0.22 d | 56 d | 0.4% | 1.8% | 25455 d |
| Carbohydrate | 2.11 d | 219 d | 1% | 4.5% | 10379 d |
| Alimentary faibha | 2 d | 20 d | 10% | 45.5% | 1000 d |
| Mvura | 92.63 d | 2273 d | 4.1% | 18.6% | 2454 d |
| dota | 0.63 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 50 magiramu | 900 magiramu | 5.6% | 25.5% | 1800 d |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 d |
| Lycopene | 30 magiramu | ~ | |||
| Lutein + Zeaxanthin | 771 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 d |
| Vhitamini B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 d |
| Vitamini B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 d |
| Vhitamini B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 d |
| Vhitamini B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 d |
| Vitamini B9, folate | 149 magiramu | 400 magiramu | 37.3% | 169.5% | 268 d |
| Vitamini C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 d |
| Vitamini E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 d |
| Beta Tocopherol | 0.02 mg | ~ | |||
| Gamma Tocopherol | 0.21 mg | ~ | |||
| Vhitamini K, phylloquinone | 50.6 magiramu | 120 magiramu | 42.2% | 191.8% | 237 d |
| Vitamini PP, HERE | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 d |
| betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 d |
| Calcium, CA | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 d |
| Magnesium, mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 d |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 d |
| Sarufa, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 d |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 30.9% | 1481 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 d |
| Manganese, Mn | 0.154 mg | 2 mg | 7.7% | 35% | 1299 d |
| Mhangura, Cu | 165 magiramu | 1000 magiramu | 16.5% | 75% | 606 d |
| Selenium, Kana | 6.1 magiramu | 55 magiramu | 11.1% | 50.5% | 902 d |
| Fluorine, F | 21.9 magiramu | 4000 magiramu | 0.5% | 2.3% | 18265 d |
| Zingi, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1.3 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.42 d | ~ | |||
| sucrose | 0.08 d | ~ | |||
| fructose | 0.79 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.099 d | ~ | |||
| valine | 0.125 d | ~ | |||
| Histidine * | 0.053 d | ~ | |||
| Isoleucine | 0.082 d | ~ | |||
| leucine | 0.14 d | ~ | |||
| lysine | 0.113 d | ~ | |||
| methionine | 0.034 d | ~ | |||
| threonine | 0.092 d | ~ | |||
| tryptophan | 0.029 d | ~ | |||
| phenylalanine | 0.082 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.125 d | ~ | |||
| Aspartic asidhi | 0.555 d | ~ | |||
| glycine | 0.101 d | ~ | |||
| Glutamic acid | 0.255 d | ~ | |||
| proline | 0.077 d | ~ | |||
| serine | 0.116 d | ~ | |||
| tyrosin | 0.057 d | ~ | |||
| cysteine | 0.034 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.048 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.048 d | ~ | |||
| Polyunsaturated mafuta acids | 0.105 d | kubva 11.2 kuna 20.6 | 0.9% | 4.1% | |
| 18:2 Linoleic | 0.076 d | ~ | |||
| 18:3 Linolenic | 0.029 d | ~ | |||
| Omega-3 fatty acids | 0.029 d | kubva 0.9 kuna 3.7 | 3.2% | 14.5% | |
| Omega-6 fatty acids | 0.076 d | kubva 4.7 kuna 16.8 | 1.6% | 7.3% |
Iko kukosha kwesimba kuri 22 kcal.
- 0,5 mukombe = 90 g (19.8 kCal)
- 4 mapfumo (1/2 ″ base) = 60 g (13.2 kCal)
Asparagus, yakabikwa akapfuma mavitamini uye zvicherwa zvakadai se: beta-carotene - 12,1%, vhitamini B9 - 37,3%, vhitamini K - 42,2%, mhangura - 16,5%, selenium - 11,1%
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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 K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- 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.
Tags: calorie yemukati 22 kcal, kuumbwa kwemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa, chii chinobatsira Asparagus, yakabikwa, macalorie, zvinovaka muviri, zvinobatsira zvinhu Asparagus, yakabikwa