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 | 119 kcal | 1684 kcal | 7.1% | 6% | 1415 d |
| MaProteins | 21.49 d | 76 d | 28.3% | 23.8% | 354 d |
| mafuta | 2.97 d | 56 d | 5.3% | 4.5% | 1886 d |
| Mvura | 73.99 d | 2273 d | 3.3% | 2.8% | 3072 d |
| dota | 1.87 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 59 magiramu | 900 magiramu | 6.6% | 5.5% | 1525 d |
| Retinol | 0.059 mg | ~ | |||
| Vhitamini B1, thiamine | 0.012 mg | 1.5 mg | 0.8% | 0.7% | 12500 d |
| Vhitamini B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 3.9% | 2118 d |
| Vhitamini B5, pantothenic | 0.865 mg | 5 mg | 17.3% | 14.5% | 578 d |
| Vhitamini B6, pyridoxine | 0.231 mg | 2 mg | 11.6% | 9.7% | 866 d |
| Vitamini B9, folate | 17 magiramu | 400 magiramu | 4.3% | 3.6% | 2353 d |
| Vitamini B12, cobalamin | 2.31 magiramu | 3 magiramu | 77% | 64.7% | 130 d |
| Vitamini PP, HERE | 1.462 mg | 20 mg | 7.3% | 6.1% | 1368 d |
| macronutrients | |||||
| Potasium, K | 487 mg | 2500 mg | 19.5% | 16.4% | 513 d |
| Calcium, CA | 90 mg | 1000 mg | 9% | 7.6% | 1111 d |
| Magnesium, mg | 38 mg | 400 mg | 9.5% | 8% | 1053 d |
| Sodium, Na | 51 mg | 1300 mg | 3.9% | 3.3% | 2549 d |
| Sarufa, S | 214.9 mg | 1000 mg | 21.5% | 18.1% | 465 d |
| Phosphorus, P. | 269 mg | 800 mg | 33.6% | 28.2% | 297 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.67 mg | 18 mg | 9.3% | 7.8% | 1078 d |
| Manganese, Mn | 0.769 mg | 2 mg | 38.5% | 32.4% | 260 d |
| Mhangura, Cu | 250 magiramu | 1000 magiramu | 25% | 21% | 400 d |
| Selenium, Kana | 16.2 magiramu | 55 magiramu | 29.5% | 24.8% | 340 d |
| Zingi, Zn | 0.96 mg | 12 mg | 8% | 6.7% | 1250 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.286 d | ~ | |||
| valine | 1.107 d | ~ | |||
| Histidine * | 0.633 d | ~ | |||
| Isoleucine | 0.99 d | ~ | |||
| leucine | 1.746 d | ~ | |||
| lysine | 1.973 d | ~ | |||
| methionine | 0.636 d | ~ | |||
| threonine | 0.942 d | ~ | |||
| tryptophan | 0.241 d | ~ | |||
| phenylalanine | 0.839 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.3 d | ~ | |||
| Aspartic asidhi | 2.2 d | ~ | |||
| glycine | 1.031 d | ~ | |||
| Glutamic acid | 3.208 d | ~ | |||
| proline | 0.76 d | ~ | |||
| serine | 0.877 d | ~ | |||
| tyrosin | 0.725 d | ~ | |||
| cysteine | 0.23 d | ~ | |||
| sterols | |||||
| Cholesterol | 53 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.579 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.062 d | ~ | |||
| 16: 0 Palmitic | 0.427 d | ~ | |||
| 18:0 Stearin | 0.085 d | ~ | |||
| Monounsaturated mafuta acids | 0.905 d | min 16.8 г | 5.4% | 4.5% | |
| 16:1 Palmitoleic | 0.49 d | ~ | |||
| 18:1 Olein (omega-9) | 0.388 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.018 d | ~ | |||
| Polyunsaturated mafuta acids | 1.035 d | kubva 11.2 kuna 20.6 | 9.2% | 7.7% | |
| 18:2 Linoleic | 0.087 d | ~ | |||
| 18:3 Linolenic | 0.067 d | ~ | |||
| 18: 4 Omega-3 starch | 0.041 d | ~ | |||
| 20:4 Arachidonic | 0.132 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.244 d | ~ | |||
| Omega-3 fatty acids | 0.817 d | kubva 0.9 kuna 3.7 | 90.8% | 76.3% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.094 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.371 d | ~ | |||
| Omega-6 fatty acids | 0.219 d | kubva 4.7 kuna 16.8 | 4.7% | 3.9% |
Iko kukosha kwesimba kuri 119 kcal.
- 3 oz = 85 g (101.2 kCal)
- chidimbu = 124 g (147.6 kCal)
Chukuchan yakabikwa ichipisa akapfuma mavitamini uye zvicherwa senge: vhitamini B5 - 17,3%, vhitamini B6 - 11,6%, vhitamini B12 - 77%, potasium - 19,5%, phosphorus - 33,6%, manganese - 38,5% , mhangura - 25%, selenium - 29,5%
- 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 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.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
- 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: calorie yemukati 119 kcal, chimiro chemakemikari, kukosha kwekudya, mavhitamini, zvicherwa, Chukuchan inobatsira sei, yakabikwa mukupisa, macalorie, zvinovaka muviri, zvinobatsira zveChukuchan zvakabikwa mukupisa.