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 | 154 kcal | 1684 kcal | 9.1% | 5.9% | 1094 d |
| MaProteins | 10.57 d | 76 d | 13.9% | 9% | 719 d |
| mafuta | 11.66 d | 56 d | 20.8% | 13.5% | 480 d |
| Carbohydrate | 0.64 d | 219 d | 0.3% | 0.2% | 34219 d |
| Mvura | 76.13 d | 2273 d | 3.3% | 2.1% | 2986 d |
| dota | 1.01 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 172 magiramu | 900 magiramu | 19.1% | 12.4% | 523 d |
| Retinol | 0.169 mg | ~ | |||
| beta carotenes | 0.028 mg | 5 mg | 0.6% | 0.4% | 17857 d |
| beta Cryptoxanthin | 8 magiramu | ~ | |||
| Lutein + Zeaxanthin | 423 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 1.5% | 4412 d |
| Vhitamini B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 13.9% | 466 d |
| Vitamini B4, choline | 247.6 mg | 500 mg | 49.5% | 32.1% | 202 d |
| Vhitamini B5, pantothenic | 1.289 mg | 5 mg | 25.8% | 16.8% | 388 d |
| Vhitamini B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 4.7% | 1399 d |
| Vitamini B9, folate | 39 magiramu | 400 magiramu | 9.8% | 6.4% | 1026 d |
| Vitamini B12, cobalamin | 0.76 magiramu | 3 magiramu | 25.3% | 16.4% | 395 d |
| Vhitamini D, calciferol | 1.7 magiramu | 10 magiramu | 17% | 11% | 588 d |
| Vhitamini D3, cholecalciferol | 1.7 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 5.6% | 1163 d |
| Beta Tocopherol | 0.03 mg | ~ | |||
| Gamma Tocopherol | 2.41 mg | ~ | |||
| tocopherol | 0.74 mg | ~ | |||
| Vhitamini K, phylloquinone | 4.5 magiramu | 120 magiramu | 3.8% | 2.5% | 2667 d |
| Vitamini PP, HERE | 0.064 mg | 20 mg | 0.3% | 0.2% | 31250 d |
| betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 117 mg | 2500 mg | 4.7% | 3.1% | 2137 d |
| Calcium, CA | 48 mg | 1000 mg | 4.8% | 3.1% | 2083 d |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 d |
| Sodium, Na | 155 mg | 1300 mg | 11.9% | 7.7% | 839 d |
| Sarufa, S | 105.7 mg | 1000 mg | 10.6% | 6.9% | 946 d |
| Phosphorus, P. | 167 mg | 800 mg | 20.9% | 13.6% | 479 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.48 mg | 18 mg | 8.2% | 5.3% | 1216 d |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 d |
| Mhangura, Cu | 63 magiramu | 1000 magiramu | 6.3% | 4.1% | 1587 d |
| Selenium, Kana | 25.8 magiramu | 55 magiramu | 46.9% | 30.5% | 213 d |
| Fluorine, F | 21.2 magiramu | 4000 magiramu | 0.5% | 0.3% | 18868 d |
| Zingi, Zn | 1.09 mg | 12 mg | 9.1% | 5.9% | 1101 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.31 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.31 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.69 d | ~ | |||
| valine | 0.722 d | ~ | |||
| Histidine * | 0.26 d | ~ | |||
| Isoleucine | 0.565 d | ~ | |||
| leucine | 0.913 d | ~ | |||
| lysine | 0.767 d | ~ | |||
| methionine | 0.319 d | ~ | |||
| threonine | 0.467 d | ~ | |||
| tryptophan | 0.14 d | ~ | |||
| phenylalanine | 0.572 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.618 d | ~ | |||
| Aspartic asidhi | 1.117 d | ~ | |||
| glycine | 0.363 d | ~ | |||
| Glutamic acid | 1.407 d | ~ | |||
| proline | 0.431 d | ~ | |||
| serine | 0.817 d | ~ | |||
| tyrosin | 0.42 d | ~ | |||
| cysteine | 0.229 d | ~ | |||
| sterols | |||||
| Cholesterol | 313 mg | hukuru 300 mg | |||
| phytosterols | 10 mg | ~ | |||
| Mafuta asidi | |||||
| Transgender | 0.709 d | hukuru 1.9 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 3.319 d | hukuru 18.7 г | |||
| 4: 0 Mafuta | 0.003 d | ~ | |||
| 8:0 Caprylic | 0.003 d | ~ | |||
| 10: 0 Capric | 0.005 d | ~ | |||
| 14: 0 Zvangu | 0.03 d | ~ | |||
| 15:0 Pentadecanoic | 0.008 d | ~ | |||
| 16: 0 Palmitic | 2.259 d | ~ | |||
| 17-0 majarini | 0.021 d | ~ | |||
| 18:0 Stearin | 0.963 d | ~ | |||
| 20:0 Chiarachinic | 0.014 d | ~ | |||
| 22: 0 | 0.009 d | ~ | |||
| 24: 0 Lignoceric | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 4.843 d | min 16.8 г | 28.8% | 18.7% | |
| 14:1 Myristoleic | 0.006 d | ~ | |||
| 16:1 Palmitoleic | 0.171 d | ~ | |||
| 17:1 Heptadecene | 0.012 d | ~ | |||
| 18:1 Olein (omega-9) | 4.626 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 d | ~ | |||
| Polyunsaturated mafuta acids | 2.712 d | kubva 11.2 kuna 20.6 | 24.2% | 15.7% | |
| 18:2 Linoleic | 2.319 d | ~ | |||
| 18:3 Linolenic | 0.133 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.015 d | ~ | |||
| 20:3 Eicosatriene | 0.02 d | ~ | |||
| 20:4 Arachidonic | 0.158 d | ~ | |||
| Omega-3 fatty acids | 0.188 d | kubva 0.9 kuna 3.7 | 20.9% | 13.6% | |
| 22:4 Docosatetraene, Omega-6 | 0.011 d | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 d | ~ | |||
| Omega-6 fatty acids | 2.523 d | kubva 4.7 kuna 16.8 | 53.7% | 34.9% |
Iko kukosha kwesimba kuri 154 kcal.
- zvipunu = 15 g (23.1 kCal)
- yakakura = 61 gr (93.9 kcal)
Izai huku, omelet akapfuma mavitamini uye zvicherwa zvakaita se: vhitamini A - 19,1%, vhitamini B2 - 21,4%, choline - 49,5%, vhitamini B5 - 25,8%, vhitamini B12 - 25,3%, vhitamini D - 17%, phosphorus - 20,9%, selenium - 46,9%
- 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 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 154 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira? Huku yezai, omelet, macalorie, zvinovaka muviri, zvinobatsira zvimiro huku rezai, omelet