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 | 15 kcal | 1684 kcal | 0.9% | 6% | 11227 d |
| MaProteins | 1.8 d | 76 d | 2.4% | 16% | 4222 d |
| mafuta | 0.18 d | 56 d | 0.3% | 2% | 31111 d |
| Carbohydrate | 1.48 d | 219 d | 0.7% | 4.7% | 14797 d |
| Alimentary faibha | 1 d | 20 d | 5% | 33.3% | 2000 d |
| Mvura | 94.32 d | 2273 d | 4.1% | 27.3% | 2410 d |
| dota | 1.22 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 39 magiramu | 900 magiramu | 4.3% | 28.7% | 2308 d |
| beta carotenes | 0.465 mg | 5 mg | 9.3% | 62% | 1075 d |
| Lycopene | 23 magiramu | ~ | |||
| Lutein + Zeaxanthin | 595 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 24% | 2778 d |
| Vhitamini B2, riboflavin | 0.089 mg | 1.8 mg | 4.9% | 32.7% | 2022 d |
| Vhitamini B5, pantothenic | 0.124 mg | 5 mg | 2.5% | 16.7% | 4032 d |
| Vhitamini B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 32.7% | 2041 d |
| Vitamini B9, folate | 85 magiramu | 400 magiramu | 21.3% | 142% | 471 d |
| Vitamini C, ascorbic | 16.5 mg | 90 mg | 18.3% | 122% | 545 d |
| Vitamini E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 12.7% | 5172 d |
| Vhitamini K, phylloquinone | 39 magiramu | 120 magiramu | 32.5% | 216.7% | 308 d |
| Vitamini PP, HERE | 0.851 mg | 20 mg | 4.3% | 28.7% | 2350 d |
| macronutrients | |||||
| Potasium, K | 172 mg | 2500 mg | 6.9% | 46% | 1453 d |
| Calcium, CA | 15 mg | 1000 mg | 1.5% | 10% | 6667 d |
| Magnesium, mg | 9 mg | 400 mg | 2.3% | 15.3% | 4444 d |
| Sodium, Na | 26 mg | 1300 mg | 2% | 13.3% | 5000 d |
| Sarufa, S | 18 mg | 1000 mg | 1.8% | 12% | 5556 d |
| Phosphorus, P. | 38 mg | 800 mg | 4.8% | 32% | 2105 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.6 mg | 18 mg | 3.3% | 22% | 3000 d |
| Manganese, Mn | 0.152 mg | 2 mg | 7.6% | 50.7% | 1316 d |
| Mhangura, Cu | 107 magiramu | 1000 magiramu | 10.7% | 71.3% | 935 d |
| Selenium, Kana | 1.6 magiramu | 55 magiramu | 2.9% | 19.3% | 3438 d |
| Zingi, Zn | 0.47 mg | 12 mg | 3.9% | 26% | 2553 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.084 d | ~ | |||
| valine | 0.069 d | ~ | |||
| Histidine * | 0.028 d | ~ | |||
| Isoleucine | 0.066 d | ~ | |||
| leucine | 0.078 d | ~ | |||
| lysine | 0.085 d | ~ | |||
| methionine | 0.017 d | ~ | |||
| threonine | 0.05 d | ~ | |||
| tryptophan | 0.018 d | ~ | |||
| phenylalanine | 0.043 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.085 d | ~ | |||
| Aspartic asidhi | 0.209 d | ~ | |||
| glycine | 0.058 d | ~ | |||
| Glutamic acid | 0.295 d | ~ | |||
| proline | 0.096 d | ~ | |||
| serine | 0.069 d | ~ | |||
| tyrosin | 0.029 d | ~ | |||
| cysteine | 0.021 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.041 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.001 d | ~ | |||
| 14: 0 Zvangu | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.037 d | ~ | |||
| 18:0 Stearin | 0.003 d | ~ | |||
| Monounsaturated mafuta acids | 0.006 d | min 16.8 г | |||
| 16:1 Palmitoleic | 0.001 d | ~ | |||
| 18:1 Olein (omega-9) | 0.005 d | ~ | |||
| Polyunsaturated mafuta acids | 0.079 d | kubva 11.2 kuna 20.6 | 0.7% | 4.7% | |
| 18:2 Linoleic | 0.075 d | ~ | |||
| 18:3 Linolenic | 0.004 d | ~ | |||
| Omega-3 fatty acids | 0.004 d | kubva 0.9 kuna 3.7 | 0.4% | 2.7% | |
| Omega-6 fatty acids | 0.075 d | kubva 4.7 kuna 16.8 | 1.6% | 10.7% |
Iko kukosha kwesimba kuri 15 kcal.
- 0,5 mukombe = 122 g (18.3 kCal)
- anokwanisa (300 x 407) = 411 g (61.7 kCal)
Asparagus, yakakangwa, isina munyu wakawedzerwa akapfuma mavitamini uye zvicherwa senge: vhitamini B9 - 21,3%, vhitamini C - 18,3%, vhitamini K - 32,5%
- 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.
- 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.
Tags: calorie content 15 kcal, makemikari anoumbwa, zvinovaka muviri kukosha, mavhitaminzi, zvicherwa, chii chinobatsira Asparagus, mumatini, pasina akawedzera munyu, macalorie, zvinovaka muviri, anobatsira zvinhu Asparagus, mumatini, pasina akawedzera munyu.