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 | 12 kcal | 1684 kcal | 0.7% | 5.8% | 14033 d |
| MaProteins | 1.56 d | 76 d | 2.1% | 17.5% | 4872 d |
| mafuta | 0.16 d | 56 d | 0.3% | 2.5% | 35000 d |
| Carbohydrate | 0.78 d | 219 d | 0.4% | 3.3% | 28077 d |
| Alimentary faibha | 1 d | 20 d | 5% | 41.7% | 2000 d |
| Mvura | 95.55 d | 2273 d | 4.2% | 35% | 2379 d |
| dota | 0.95 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 212 magiramu | 900 magiramu | 23.6% | 196.7% | 425 d |
| alpha carotenes | 1 magiramu | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 d |
| Lutein + Zeaxanthin | 38 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 d |
| Vhitamini B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 d |
| Vitamini B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 d |
| Vhitamini B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 d |
| Vhitamini B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 d |
| Vitamini B9, folate | 41 magiramu | 400 magiramu | 10.3% | 85.8% | 976 d |
| Vitamini C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 d |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 d |
| Vhitamini K, phylloquinone | 34 magiramu | 120 magiramu | 28.3% | 235.8% | 353 d |
| Vitamini PP, HERE | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 d |
| betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 d |
| Calcium, CA | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 d |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 d |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 d |
| Sarufa, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 d |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 30% | 2759 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 d |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 d |
| Mhangura, Cu | 19 magiramu | 1000 magiramu | 1.9% | 15.8% | 5263 d |
| Selenium, Kana | 0.4 magiramu | 55 magiramu | 0.7% | 5.8% | 13750 d |
| Zingi, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.83 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.087 d | ~ | |||
| valine | 0.069 d | ~ | |||
| Histidine * | 0.027 d | ~ | |||
| Isoleucine | 0.089 d | ~ | |||
| leucine | 0.091 d | ~ | |||
| lysine | 0.093 d | ~ | |||
| methionine | 0.009 d | ~ | |||
| threonine | 0.051 d | ~ | |||
| tryptophan | 0.015 d | ~ | |||
| phenylalanine | 0.046 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.09 d | ~ | |||
| Aspartic asidhi | 0.112 d | ~ | |||
| glycine | 0.045 d | ~ | |||
| Glutamic acid | 0.374 d | ~ | |||
| proline | 0.032 d | ~ | |||
| serine | 0.05 d | ~ | |||
| tyrosin | 0.03 d | ~ | |||
| cysteine | 0.017 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.021 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.001 d | ~ | |||
| 14: 0 Zvangu | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.017 d | ~ | |||
| 18:0 Stearin | 0.001 d | ~ | |||
| Monounsaturated mafuta acids | 0.012 d | min 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 d | ~ | |||
| Polyunsaturated mafuta acids | 0.077 d | kubva 11.2 kuna 20.6 | 0.7% | 5.8% | |
| 18:2 Linoleic | 0.031 d | ~ | |||
| 18:3 Linolenic | 0.041 d | ~ | |||
| Omega-3 fatty acids | 0.041 d | kubva 0.9 kuna 3.7 | 4.6% | 38.3% | |
| Omega-6 fatty acids | 0.031 d | kubva 4.7 kuna 16.8 | 0.7% | 5.8% |
Iko kukosha kwesimba kuri 12 kcal.
- mukombe, shredded = 170 g (20.4 kCal)
Bok-choy (pak-choy, Chinese kabichi) yakabikwa, isina munyu akapfuma mavitamini uye zvicherwa zvakadai se: vitamini A - 23,6%, beta-carotene - 51%, vhitamini C - 28,9%, vhitamini K - 28,3%, potasium - 14,8%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
Tags: macalorie zvirimo 12 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Bok-choy (pak-choy, Chinese kabichi) yakabikwa, isina munyu, macalorie, zvinovaka muviri, zvinobatsira zvivakwa Bock-choy (pak-choy, Chinese kabichi ) yakabikwa, isina munyu