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 | 138 kcal | 1684 kcal | 8.2% | 5.9% | 1220 d |
| MaProteins | 10.97 d | 76 d | 14.4% | 10.4% | 693 d |
| mafuta | 10.07 d | 56 d | 18% | 13% | 556 d |
| Carbohydrate | 0.83 d | 219 d | 0.4% | 0.3% | 26386 d |
| Mvura | 67.83 d | 2273 d | 3% | 2.2% | 3351 d |
| dota | 10.3 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 149 magiramu | 900 magiramu | 16.6% | 12% | 604 d |
| Retinol | 0.149 mg | ~ | |||
| beta Cryptoxanthin | 9 magiramu | ~ | |||
| Lutein + Zeaxanthin | 417 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 2.9% | 2500 d |
| Vhitamini B2, riboflavin | 0.443 mg | 1.8 mg | 24.6% | 17.8% | 406 d |
| Vitamini B4, choline | 297 mg | 500 mg | 59.4% | 43% | 168 d |
| Vhitamini B5, pantothenic | 1.26 mg | 5 mg | 25.2% | 18.3% | 397 d |
| Vhitamini B6, pyridoxine | 0.226 mg | 2 mg | 11.3% | 8.2% | 885 d |
| Vitamini B9, folate | 69 magiramu | 400 magiramu | 17.3% | 12.5% | 580 d |
| Vitamini B12, cobalamin | 1.21 magiramu | 3 magiramu | 40.3% | 29.2% | 248 d |
| Vhitamini D, calciferol | 1.5 magiramu | 10 magiramu | 15% | 10.9% | 667 d |
| Vhitamini D3, cholecalciferol | 1.5 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 3.8% | 1875 d |
| Vhitamini K, phylloquinone | 0.3 magiramu | 120 magiramu | 0.3% | 0.2% | 40000 d |
| Vitamini PP, HERE | 0.077 mg | 20 mg | 0.4% | 0.3% | 25974 d |
| macronutrients | |||||
| Potasium, K | 128 mg | 2500 mg | 5.1% | 3.7% | 1953 d |
| Calcium, CA | 55 mg | 1000 mg | 5.5% | 4% | 1818 d |
| Magnesium, mg | 9 mg | 400 mg | 2.3% | 1.7% | 4444 d |
| Sodium, Na | 3663 mg | 1300 mg | 281.8% | 204.2% | 35 d |
| Sarufa, S | 109.7 mg | 1000 mg | 11% | 8% | 912 d |
| Phosphorus, P. | 186 mg | 800 mg | 23.3% | 16.9% | 430 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.71 mg | 18 mg | 9.5% | 6.9% | 1053 d |
| Manganese, Mn | 0.033 mg | 2 mg | 1.7% | 1.2% | 6061 d |
| Mhangura, Cu | 64 magiramu | 1000 magiramu | 6.4% | 4.6% | 1563 d |
| Selenium, Kana | 30.4 magiramu | 55 magiramu | 55.3% | 40.1% | 181 d |
| Zingi, Zn | 1.3 mg | 12 mg | 10.8% | 7.8% | 923 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.07 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.07 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.7 d | ~ | |||
| valine | 0.673 d | ~ | |||
| Histidine * | 0.273 d | ~ | |||
| Isoleucine | 0.56 d | ~ | |||
| leucine | 0.94 d | ~ | |||
| lysine | 0.793 d | ~ | |||
| methionine | 0.303 d | ~ | |||
| threonine | 0.483 d | ~ | |||
| tryptophan | 0.226 d | ~ | |||
| phenylalanine | 0.577 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.607 d | ~ | |||
| Aspartic asidhi | 1.113 d | ~ | |||
| glycine | 0.363 d | ~ | |||
| Glutamic acid | 1.417 d | ~ | |||
| proline | 0.42 d | ~ | |||
| serine | 0.85 d | ~ | |||
| tyrosin | 0.463 d | ~ | |||
| cysteine | 0.24 d | ~ | |||
| sterols | |||||
| Cholesterol | 387 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.09 d | hukuru 1.9 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 3.178 d | hukuru 18.7 г | |||
| 4: 0 Mafuta | 0.004 d | ~ | |||
| 14: 0 Zvangu | 0.039 d | ~ | |||
| 15:0 Pentadecanoic | 0.004 d | ~ | |||
| 16: 0 Palmitic | 2.297 d | ~ | |||
| 17-0 majarini | 0.018 d | ~ | |||
| 18:0 Stearin | 0.82 d | ~ | |||
| Monounsaturated mafuta acids | 4 d | min 16.8 г | 23.8% | 17.2% | |
| 14:1 Myristoleic | 0.005 d | ~ | |||
| 16:1 Palmitoleic | 0.26 d | ~ | |||
| 17:1 Heptadecene | 0.009 d | ~ | |||
| 18:1 Olein (omega-9) | 3.697 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 d | ~ | |||
| Polyunsaturated mafuta acids | 1.627 d | kubva 11.2 kuna 20.6 | 14.5% | 10.5% | |
| 18:2 Linoleic | 1.324 d | ~ | |||
| 18:3 Linolenic | 0.044 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.033 d | ~ | |||
| 18:3 Omega-6, Gamma Linolenic | 0.011 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.022 d | ~ | |||
| 20:4 Arachidonic | 0.17 d | ~ | |||
| Omega-3 fatty acids | 0.081 d | kubva 0.9 kuna 3.7 | 9% | 6.5% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.046 d | ~ | |||
| Omega-6 fatty acids | 1.527 d | kubva 4.7 kuna 16.8 | 32.5% | 23.6% |
Iko kukosha kwesimba kuri 138 kcal.
Huku yezai, chando, munyu akapfuma mavitamini nemaminerari senge: vhitamini A - 16,6%, vhitamini B2 - 24,6%, choline - 59,4%, vhitamini B5 - 25,2%, vhitamini B6 - 11,3%, vhitamini B9 - 17,3%, vhitamini B12 - 40,3%, vhitamini D - 15%, phosphorus - 23,3%, selenium - 55,3%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- 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.
- Mixed chikamu che lecithin, inoita chikamu mukusanganisa uye metabolism ye phospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoita se lipotropic factor.
- Vitamin B5 anotora chikamu mapuroteni, mafuta, makabhohaidhiretsi muviri, remafuta akawandisa muviri, kwetunhu dzinoverengeka mahormone, hemoglobin, inosimudzira Absorção de ofgua amino asidhi uye shuga muura, inotsigira adrenal cortex. Kushaikwa kwepantothenic acid kunogona kutungamira kukuvara kune ganda uye mucous membranes.
- 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.
- 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.
- vhitamini D inochengetedza homeostasis yecalcium uye phosphorus, inoita maitiro emapfupa emamineralization. Kushaikwa kwevhitamini D kunotungamira kukundikana kwemetabolism yecalcium uye phosphorus mumapfupa, kuwedzera demineralization yemapfupa tishu, iyo inotungamira kune yakawedzera njodzi ye osteoporosis.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- 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: macalorie zvemukati makirogiramu 138 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira huku mazai, chando, munyu, macalorie, zvinovaka muviri, zvinobatsira zvimiro huku mazai, chando, munyu