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 | 197 kcal | 1684 kcal | 11.7% | 5.9% | 855 d |
| MaProteins | 10.44 d | 76 d | 13.7% | 7% | 728 d |
| mafuta | 4.51 d | 56 d | 8.1% | 4.1% | 1242 d |
| Carbohydrate | 26.14 d | 219 d | 11.9% | 6% | 838 d |
| Alimentary faibha | 2.4 d | 20 d | 12% | 6.1% | 833 d |
| Mvura | 54.18 d | 2273 d | 2.4% | 1.2% | 4195 d |
| dota | 2.33 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 55 magiramu | 900 magiramu | 6.1% | 3.1% | 1636 d |
| Retinol | 0.002 mg | ~ | |||
| alpha carotenes | 223 magiramu | ~ | |||
| beta carotenes | 0.524 mg | 5 mg | 10.5% | 5.3% | 954 d |
| Lutein + Zeaxanthin | 73 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.24 mg | 1.5 mg | 16% | 8.1% | 625 d |
| Vhitamini B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 4.8% | 1059 d |
| Vitamini B4, choline | 31.2 mg | 500 mg | 6.2% | 3.1% | 1603 d |
| Vhitamini B5, pantothenic | 0.66 mg | 5 mg | 13.2% | 6.7% | 758 d |
| Vhitamini B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 7.3% | 697 d |
| Vitamini B9, folate | 93 magiramu | 400 magiramu | 23.3% | 11.8% | 430 d |
| Vitamini B12, cobalamin | 0.1 magiramu | 3 magiramu | 3.3% | 1.7% | 3000 d |
| Vitamini C, ascorbic | 11.2 mg | 90 mg | 12.4% | 6.3% | 804 d |
| Vitamini E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.3% | 4054 d |
| Beta Tocopherol | 0.54 mg | ~ | |||
| Gamma Tocopherol | 0.98 mg | ~ | |||
| tocopherol | 0.25 mg | ~ | |||
| Vhitamini K, phylloquinone | 23.8 magiramu | 120 magiramu | 19.8% | 10.1% | 504 d |
| Vitamini PP, HERE | 3.63 mg | 20 mg | 18.2% | 9.2% | 551 d |
| macronutrients | |||||
| Potasium, K | 281 mg | 2500 mg | 11.2% | 5.7% | 890 d |
| Calcium, CA | 47 mg | 1000 mg | 4.7% | 2.4% | 2128 d |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 3.8% | 1333 d |
| Sodium, Na | 478 mg | 1300 mg | 36.8% | 18.7% | 272 d |
| Sarufa, S | 104.4 mg | 1000 mg | 10.4% | 5.3% | 958 d |
| Phosphorus, P. | 118 mg | 800 mg | 14.8% | 7.5% | 678 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.69 mg | 18 mg | 9.4% | 4.8% | 1065 d |
| Manganese, Mn | 0.404 mg | 2 mg | 20.2% | 10.3% | 495 d |
| Mhangura, Cu | 105 magiramu | 1000 magiramu | 10.5% | 5.3% | 952 d |
| Selenium, Kana | 17.3 magiramu | 55 magiramu | 31.5% | 16% | 318 d |
| Zingi, Zn | 0.52 mg | 12 mg | 4.3% | 2.2% | 2308 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 19.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 5.57 d | hukuru 100 г | |||
| Glucose (dextrose) | 1.05 d | ~ | |||
| maltose | 1.2 d | ~ | |||
| sucrose | 2.5 d | ~ | |||
| fructose | 0.82 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.48 d | ~ | |||
| valine | 0.39 d | ~ | |||
| Histidine * | 0.25 d | ~ | |||
| Isoleucine | 0.35 d | ~ | |||
| leucine | 0.68 d | ~ | |||
| lysine | 0.48 d | ~ | |||
| methionine | 0.19 d | ~ | |||
| threonine | 0.34 d | ~ | |||
| tryptophan | 0.14 d | ~ | |||
| phenylalanine | 0.43 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.42 d | ~ | |||
| Aspartic asidhi | 0.74 d | ~ | |||
| glycine | 0.4 d | ~ | |||
| Glutamic acid | 2.28 d | ~ | |||
| proline | 0.72 d | ~ | |||
| serine | 0.43 d | ~ | |||
| tyrosin | 0.21 d | ~ | |||
| cysteine | 0.14 d | ~ | |||
| sterols | |||||
| Cholesterol | 14 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.964 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.011 d | ~ | |||
| 15:0 Pentadecanoic | 0.003 d | ~ | |||
| 16: 0 Palmitic | 0.739 d | ~ | |||
| 17-0 majarini | 0.004 d | ~ | |||
| 18:0 Stearin | 0.185 d | ~ | |||
| 20:0 Chiarachinic | 0.009 d | ~ | |||
| 22: 0 | 0.009 d | ~ | |||
| 24: 0 Lignoceric | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 1.329 d | min 16.8 г | 7.9% | 4% | |
| 14:1 Myristoleic | 0.003 d | ~ | |||
| 16:1 Palmitoleic | 0.089 d | ~ | |||
| 17:1 Heptadecene | 0.003 d | ~ | |||
| 18:1 Olein (omega-9) | 1.223 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 d | ~ | |||
| Polyunsaturated mafuta acids | 1.813 d | kubva 11.2 kuna 20.6 | 16.2% | 8.2% | |
| 18:2 Linoleic | 1.674 d | ~ | |||
| 18:3 Linolenic | 0.117 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.002 d | ~ | |||
| 20:3 Eicosatriene | 0.003 d | ~ | |||
| 20:4 Arachidonic | 0.01 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 d | ~ | |||
| Omega-3 fatty acids | 0.122 d | kubva 0.9 kuna 3.7 | 13.6% | 6.9% | |
| 22:4 Docosatetraene, Omega-6 | 0.002 d | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 d | ~ | |||
| Omega-6 fatty acids | 1.691 d | kubva 4.7 kuna 16.8 | 36% | 18.3% |
Iko kukosha kwesimba kuri 197 kcal.
- oz = 28.35 g (55.8 kcal)
- mukunguru = 80 g (157.6 kCal)
Mazai mazai, huku, kutonhora, kudziiswazve akapfuma mavitamini uye zvicherwa senge: vhitamini B1 - 16%, vhitamini B5 - 13,2%, vhitamini B6 - 14,4%, vhitamini B9 - 23,3%, vhitamini C - 12,4%, vhitamini K - 19,8 , 18,2, 11,2%, vitamin PP - 14,8%, potasium - 20,2%, phosphorus - 31,5%, manganese - XNUMX%, selenium - XNUMX%
- 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 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.
- vhitamini C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- 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.
- 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 197 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, zvinobatsira sei? Mazai mazai, huku, kutonhora, kudziiswazve, macalorie, zvinovaka muviri, zvinobatsira zvimiro Mazai emazai, huku, inotonhora, kudziiswazve