Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 253 kcal | 1684 kcal | 15% | 5.9% | 666 d |
| MaProteins | 2.2 d | 76 d | 2.9% | 1.1% | 3455 d |
| mafuta | 0.1 d | 56 d | 0.2% | 0.1% | 56000 d |
| Carbohydrate | 59 d | 219 d | 26.9% | 10.6% | 371 d |
| Organic acids | 2.3 d | ~ | |||
| Alimentary faibha | 14.9 d | 20 d | 74.5% | 29.4% | 134 d |
| Mvura | 20 d | 2273 d | 0.9% | 0.4% | 11365 d |
| dota | 1.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 3 magiramu | 900 magiramu | 0.3% | 0.1% | 30000 d |
| beta carotenes | 0.02 mg | 5 mg | 0.4% | 0.2% | 25000 d |
| Vhitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 0.5% | 7500 d |
| Vhitamini B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 0.9% | 4500 d |
| Vitamini B4, choline | 17.6 mg | 500 mg | 3.5% | 1.4% | 2841 d |
| Vhitamini B5, pantothenic | 0.245 mg | 5 mg | 4.9% | 1.9% | 2041 d |
| Vhitamini B6, pyridoxine | 0.125 mg | 2 mg | 6.3% | 2.5% | 1600 d |
| Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 0.9% | 4500 d |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 2.6% | 1500 d |
| Vhitamini K, phylloquinone | 3 magiramu | 120 magiramu | 2.5% | 1% | 4000 d |
| Vitamini PP, HERE | 1.2 mg | 20 mg | 6% | 2.4% | 1667 d |
| niacin | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 580 mg | 2500 mg | 23.2% | 9.2% | 431 d |
| Calcium, CA | 111 mg | 1000 mg | 11.1% | 4.4% | 901 d |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 3% | 1333 d |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.4% | 10833 d |
| Sarufa, S | 9.3 mg | 1000 mg | 0.9% | 0.4% | 10753 d |
| Phosphorus, P. | 77 mg | 800 mg | 9.6% | 3.8% | 1039 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 6 mg | 18 mg | 33.3% | 13.2% | 300 d |
| Manganese, Mn | 0.09 mg | 2 mg | 4.5% | 1.8% | 2222 d |
| Mhangura, Cu | 191 magiramu | 1000 magiramu | 19.1% | 7.5% | 524 d |
| Selenium, Kana | 1.3 magiramu | 55 magiramu | 2.4% | 0.9% | 4231 d |
| Zingi, Zn | 0.2 mg | 12 mg | 1.7% | 0.7% | 6000 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 3.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 55.6 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.052 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.016 d | kubva 0.9 kuna 3.7 | 1.8% | 0.7% | |
| Omega-6 fatty acids | 0.077 d | kubva 4.7 kuna 16.8 | 1.6% | 0.6% |
Iko kukosha kwesimba kuri 253 kcal.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
- 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.
- 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.
Simba remagetsi, kana zvemukati wekoriori Iko huwandu hwesimba rinoburitswa mumuviri wemunhu kubva pachikafu panguva yekugaya. Kukosha kwesimba kwechigadzirwa kunoyerwa nekiro-calories (kcal) kana kilo-joules (kJ) pa100 gramu. chigadzirwa. Iyo kilocalorie inoshandiswa kuyera kukosha kwesimba rechikafu inonziwo "food calorie," saka kilo prefix inowanzosiiwa kana uchitsanangura macalorie mu (kilo) makoriyori. Iwe unogona kuona yakadzama simba matafura ezvigadzirwa zveRussia.
Kukosha kwehutano - zvirimo makabhohaidhiretsi, mafuta uye mapuroteni muchigadzirwa.
Kukosha kwehutano hwechigadzirwa chechikafu - seti yezvivakwa zvechigadzirwa chigadzirwa, pamberi pe izvo zvinogutsa zvido zvemuviri zvemunhu pazvinhu zvinodiwa uye simba.
mavhitamini, organic zvinhu zvinodaidzwa zvidiki zvidiki mukudya kwevanhu vese uye mazhinji emhuka. Mavhithamini anowanzo kugadzirwa nezvirimwa kwete mhuka. Chido chezuva nezuva chevanhu chemavitamini ingori mamirigiramu mashoma kana ma micrograms. Kusiyana nezvinhu zvisina kujairika, mavitamini anoparadzwa nekupisa kwakasimba. Mavitamini mazhinji haana kugadzikana uye "akarasika" panguva yekubika kana yekugadzira chikafu.