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 | 87 kcal | 1684 kcal | 5.2% | 6% | 1936 d |
| MaProteins | 1.87 d | 76 d | 2.5% | 2.9% | 4064 d |
| mafuta | 0.1 d | 56 d | 0.2% | 0.2% | 56000 d |
| Carbohydrate | 18.33 d | 219 d | 8.4% | 9.7% | 1195 d |
| Alimentary faibha | 1.8 d | 20 d | 9% | 10.3% | 1111 d |
| Mvura | 76.98 d | 2273 d | 3.4% | 3.9% | 2953 d |
| dota | 0.92 d | ~ | |||
| mavhitamini | |||||
| beta carotenes | 0.002 mg | 5 mg | 250000 d | ||
| Lutein + Zeaxanthin | 10 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 8.2% | 1415 d |
| Vhitamini B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 1.3% | 9000 d |
| Vitamini B4, choline | 13.5 mg | 500 mg | 2.7% | 3.1% | 3704 d |
| Vhitamini B5, pantothenic | 0.52 mg | 5 mg | 10.4% | 12% | 962 d |
| Vhitamini B6, pyridoxine | 0.299 mg | 2 mg | 15% | 17.2% | 669 d |
| Vitamini B9, folate | 10 magiramu | 400 magiramu | 2.5% | 2.9% | 4000 d |
| Vitamini C, ascorbic | 13 mg | 90 mg | 14.4% | 16.6% | 692 d |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 d |
| Vhitamini K, phylloquinone | 2.2 magiramu | 120 magiramu | 1.8% | 2.1% | 5455 d |
| Vitamini PP, HERE | 1.439 mg | 20 mg | 7.2% | 8.3% | 1390 d |
| betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 379 mg | 2500 mg | 15.2% | 17.5% | 660 d |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.6% | 20000 d |
| Magnesium, mg | 22 mg | 400 mg | 5.5% | 6.3% | 1818 d |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.3% | 32500 d |
| Sarufa, S | 18.7 mg | 1000 mg | 1.9% | 2.2% | 5348 d |
| Phosphorus, P. | 44 mg | 800 mg | 5.5% | 6.3% | 1818 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.31 mg | 18 mg | 1.7% | 2% | 5806 d |
| Manganese, Mn | 0.138 mg | 2 mg | 6.9% | 7.9% | 1449 d |
| Mhangura, Cu | 188 magiramu | 1000 magiramu | 18.8% | 21.6% | 532 d |
| Selenium, Kana | 0.3 magiramu | 55 magiramu | 0.5% | 0.6% | 18333 d |
| Fluorine, F | 49.4 magiramu | 4000 magiramu | 1.2% | 1.4% | 8097 d |
| Zingi, Zn | 0.3 mg | 12 mg | 2.5% | 2.9% | 4000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.91 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.34 d | ~ | |||
| sucrose | 0.19 d | ~ | |||
| fructose | 0.29 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.086 d | ~ | |||
| valine | 0.105 d | ~ | |||
| Histidine * | 0.041 d | ~ | |||
| Isoleucine | 0.076 d | ~ | |||
| leucine | 0.112 d | ~ | |||
| lysine | 0.114 d | ~ | |||
| methionine | 0.03 d | ~ | |||
| threonine | 0.068 d | ~ | |||
| tryptophan | 0.029 d | ~ | |||
| phenylalanine | 0.083 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.057 d | ~ | |||
| Aspartic asidhi | 0.457 d | ~ | |||
| glycine | 0.056 d | ~ | |||
| Glutamic acid | 0.314 d | ~ | |||
| proline | 0.067 d | ~ | |||
| serine | 0.081 d | ~ | |||
| tyrosin | 0.069 d | ~ | |||
| cysteine | 0.024 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.026 d | hukuru 18.7 г | |||
| 10: 0 Capric | 0.001 d | ~ | |||
| 12:0 Lauric | 0.003 d | ~ | |||
| 14: 0 Zvangu | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.016 d | ~ | |||
| 18:0 Stearin | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 0.002 d | min 16.8 г | |||
| 16:1 Palmitoleic | 0.001 d | ~ | |||
| 18:1 Olein (omega-9) | 0.001 d | ~ | |||
| Polyunsaturated mafuta acids | 0.043 d | kubva 11.2 kuna 20.6 | 0.4% | 0.5% | |
| 18:2 Linoleic | 0.032 d | ~ | |||
| 18:3 Linolenic | 0.01 d | ~ | |||
| Omega-3 fatty acids | 0.01 d | kubva 0.9 kuna 3.7 | 1.1% | 1.3% | |
| Omega-6 fatty acids | 0.032 d | kubva 4.7 kuna 16.8 | 0.7% | 0.8% |
Iko kukosha kwesimba kuri 87 kcal.
- 0,5 mukombe = 78 g (67.9 kCal)
- mbatatisi (2-1 / 2 ″ dia, bhora) = 136 g (118.3 kCal)
Mbatatisi yakabikwa mumatehwe avo (mumatehwe awo), isina munyu akapfuma mavitamini uye zvicherwa senge: vhitamini B6 - 15%, vhitamini C - 14,4%, potasium - 15,2%, mhangura - 18,8%
- 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.
- 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.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
Tags: macalorie zvemukati 87 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Mbatatisi yakabikwa mune peel (mune yavo bhachi), isina munyu, macalorie, zvinovaka muviri, zvinhu zvinobatsira Mbatatisi yakabikwa mune peel (mune yavo bhachi), isina munyu