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 | 322 kcal | 1684 kcal | 19.1% | 5.9% | 523 d |
| MaProteins | 15.86 d | 76 d | 20.9% | 6.5% | 479 d |
| mafuta | 26.54 d | 56 d | 47.4% | 14.7% | 211 d |
| Carbohydrate | 3.59 d | 219 d | 1.6% | 0.5% | 6100 d |
| Mvura | 52.31 d | 2273 d | 2.3% | 0.7% | 4345 d |
| dota | 1.71 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 381 magiramu | 900 magiramu | 42.3% | 13.1% | 236 d |
| Retinol | 0.371 mg | ~ | |||
| alpha carotenes | 38 magiramu | ~ | |||
| beta carotenes | 0.088 mg | 5 mg | 1.8% | 0.6% | 5682 d |
| beta Cryptoxanthin | 33 magiramu | ~ | |||
| Lutein + Zeaxanthin | 1094 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.176 mg | 1.5 mg | 11.7% | 3.6% | 852 d |
| Vhitamini B2, riboflavin | 0.528 mg | 1.8 mg | 29.3% | 9.1% | 341 d |
| Vitamini B4, choline | 820.2 mg | 500 mg | 164% | 50.9% | 61 d |
| Vhitamini B5, pantothenic | 2.99 mg | 5 mg | 59.8% | 18.6% | 167 d |
| Vhitamini B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 5.4% | 571 d |
| Vitamini B9, folate | 146 magiramu | 400 magiramu | 36.5% | 11.3% | 274 d |
| Vitamini B12, cobalamin | 1.95 magiramu | 3 magiramu | 65% | 20.2% | 154 d |
| Vhitamini D, calciferol | 5.4 magiramu | 10 magiramu | 54% | 16.8% | 185 d |
| Vhitamini D3, cholecalciferol | 5.4 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 2.58 mg | 15 mg | 17.2% | 5.3% | 581 d |
| Beta Tocopherol | 0.05 mg | ~ | |||
| Gamma Tocopherol | 1.33 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Vhitamini K, phylloquinone | 0.7 magiramu | 120 magiramu | 0.6% | 0.2% | 17143 d |
| Vitamini PP, HERE | 0.024 mg | 20 mg | 0.1% | 83333 d | |
| betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 109 mg | 2500 mg | 4.4% | 1.4% | 2294 d |
| Calcium, CA | 129 mg | 1000 mg | 12.9% | 4% | 775 d |
| Magnesium, mg | 5 mg | 400 mg | 1.3% | 0.4% | 8000 d |
| Sodium, Na | 48 mg | 1300 mg | 3.7% | 1.1% | 2708 d |
| Sarufa, S | 158.6 mg | 1000 mg | 15.9% | 4.9% | 631 d |
| Phosphorus, P. | 390 mg | 800 mg | 48.8% | 15.2% | 205 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 2.73 mg | 18 mg | 15.2% | 4.7% | 659 d |
| Manganese, Mn | 0.055 mg | 2 mg | 2.8% | 0.9% | 3636 d |
| Mhangura, Cu | 77 magiramu | 1000 magiramu | 7.7% | 2.4% | 1299 d |
| Selenium, Kana | 56 magiramu | 55 magiramu | 101.8% | 31.6% | 98 d |
| Zingi, Zn | 2.3 mg | 12 mg | 19.2% | 6% | 522 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.56 d | hukuru 100 г | |||
| galactose | 0.07 d | ~ | |||
| Glucose (dextrose) | 0.18 d | ~ | |||
| lactose | 0.07 d | ~ | |||
| maltose | 0.07 d | ~ | |||
| sucrose | 0.07 d | ~ | |||
| fructose | 0.07 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.099 d | ~ | |||
| valine | 0.949 d | ~ | |||
| Histidine * | 0.416 d | ~ | |||
| Isoleucine | 0.866 d | ~ | |||
| leucine | 1.399 d | ~ | |||
| lysine | 1.217 d | ~ | |||
| methionine | 0.378 d | ~ | |||
| threonine | 0.687 d | ~ | |||
| tryptophan | 0.177 d | ~ | |||
| phenylalanine | 0.681 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.836 d | ~ | |||
| Aspartic asidhi | 1.55 d | ~ | |||
| glycine | 0.488 d | ~ | |||
| Glutamic acid | 1.97 d | ~ | |||
| proline | 0.646 d | ~ | |||
| serine | 1.326 d | ~ | |||
| tyrosin | 0.678 d | ~ | |||
| cysteine | 0.264 d | ~ | |||
| sterols | |||||
| Cholesterol | 1085 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 9.551 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.009 d | ~ | |||
| 10: 0 Capric | 0.009 d | ~ | |||
| 12:0 Lauric | 0.009 d | ~ | |||
| 14: 0 Zvangu | 0.104 d | ~ | |||
| 15:0 Pentadecanoic | 0.013 d | ~ | |||
| 16: 0 Palmitic | 6.86 d | ~ | |||
| 17-0 majarini | 0.051 d | ~ | |||
| 18:0 Stearin | 2.417 d | ~ | |||
| 20:0 Chiarachinic | 0.032 d | ~ | |||
| 22: 0 | 0.038 d | ~ | |||
| 24: 0 Lignoceric | 0.009 d | ~ | |||
| Monounsaturated mafuta acids | 11.738 d | min 16.8 г | 69.9% | 21.7% | |
| 14:1 Myristoleic | 0.024 d | ~ | |||
| 16:1 Palmitoleic | 0.918 d | ~ | |||
| 18:1 Olein (omega-9) | 10.701 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.086 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 d | ~ | |||
| Polyunsaturated mafuta acids | 4.204 d | kubva 11.2 kuna 20.6 | 37.5% | 11.6% | |
| 18:2 Linoleic | 3.538 d | ~ | |||
| 18:3 Linolenic | 0.103 d | ~ | |||
| 20:4 Arachidonic | 0.438 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.011 d | ~ | |||
| Omega-3 fatty acids | 0.228 d | kubva 0.9 kuna 3.7 | 25.3% | 7.9% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.114 d | ~ | |||
| Omega-6 fatty acids | 3.976 d | kubva 4.7 kuna 16.8 | 84.6% | 26.3% |
Iko kukosha kwesimba kuri 322 kcal.
- C0 = 26 g (83.7 kcal)
- C1 = 19 g (61.2 kcal)
- C2 = 16 g (51.5 kcal)
- C3 = 12 g (38.6 kcal)
- mukombe = 243 g (782.5 kCal)
- yakakura = 17 gr (54.7 kcal)
Huku zai yolk ane mavitamini uye zvicherwa zvakadai se: vitamini A - 42,3%, vhitamini B1 - 11,7%, vhitamini B2 - 29,3%, choline - 164%, vhitamini B5 - 59,8%, vhitamini B6 - 17,5, 9%, vhitamini B36,5 - 12%, vhitamini B65 - 54%, vhitamini D - 17,2%, vhitamini E - 12,9%, calcium - 48,8%, phosphorus - 15,2, 101,8%, simbi - 19,2%, selenium - XNUMX%, zinc - XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, izvo zvinopa muviri simba uye epurasitiki zvinhu, pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- 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.
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera 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.
- simbi chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
- 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.
- zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
Tags: macalorie zvemukati 322 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, sei huku yezai yolk inobatsira, macalorie, zvinovaka muviri, anobatsira ehupfumi?