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 | 271 kcal | 1684 kcal | 16.1% | 5.9% | 621 d |
| MaProteins | 19.22 d | 76 d | 25.3% | 9.3% | 395 d |
| mafuta | 13.95 d | 56 d | 24.9% | 9.2% | 401 d |
| Carbohydrate | 16.05 d | 219 d | 7.3% | 2.7% | 1364 d |
| Alimentary faibha | 1.2 d | 20 d | 6% | 2.2% | 1667 d |
| Mvura | 46.64 d | 2273 d | 2.1% | 0.8% | 4873 d |
| dota | 2.92 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 3 magiramu | 900 magiramu | 0.3% | 0.1% | 30000 d |
| Retinol | 0.002 mg | ~ | |||
| beta carotenes | 0.002 mg | 5 mg | 250000 d | ||
| Lutein + Zeaxanthin | 83 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.11 mg | 1.5 mg | 7.3% | 2.7% | 1364 d |
| Vhitamini B2, riboflavin | 0.179 mg | 1.8 mg | 9.9% | 3.7% | 1006 d |
| Vitamini B4, choline | 43.7 mg | 500 mg | 8.7% | 3.2% | 1144 d |
| Vhitamini B5, pantothenic | 1.244 mg | 5 mg | 24.9% | 9.2% | 402 d |
| Vhitamini B6, pyridoxine | 0.426 mg | 2 mg | 21.3% | 7.9% | 469 d |
| Vitamini B9, folate | 23 magiramu | 400 magiramu | 5.8% | 2.1% | 1739 d |
| Vitamini B12, cobalamin | 0.16 magiramu | 3 magiramu | 5.3% | 2% | 1875 d |
| Vitamini C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.4% | 8182 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 0.7% | 5000 d |
| Vhitamini D3, cholecalciferol | 0.2 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 3.17 mg | 15 mg | 21.1% | 7.8% | 473 d |
| Beta Tocopherol | 0.13 mg | ~ | |||
| Gamma Tocopherol | 5.61 mg | ~ | |||
| tocopherol | 0.51 mg | ~ | |||
| Vhitamini K, phylloquinone | 8 magiramu | 120 magiramu | 6.7% | 2.5% | 1500 d |
| Vitamini PP, HERE | 8.217 mg | 20 mg | 41.1% | 15.2% | 243 d |
| macronutrients | |||||
| Potasium, K | 373 mg | 2500 mg | 14.9% | 5.5% | 670 d |
| Calcium, CA | 17 mg | 1000 mg | 1.7% | 0.6% | 5882 d |
| Magnesium, mg | 28 mg | 400 mg | 7% | 2.6% | 1429 d |
| Sodium, Na | 769 mg | 1300 mg | 59.2% | 21.8% | 169 d |
| Sarufa, S | 192.2 mg | 1000 mg | 19.2% | 7.1% | 520 d |
| Phosphorus, P. | 282 mg | 800 mg | 35.3% | 13% | 284 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.73 mg | 18 mg | 4.1% | 1.5% | 2466 d |
| Manganese, Mn | 0.228 mg | 2 mg | 11.4% | 4.2% | 877 d |
| Mhangura, Cu | 69 magiramu | 1000 magiramu | 6.9% | 2.5% | 1449 d |
| Selenium, Kana | 17.5 magiramu | 55 magiramu | 31.8% | 11.7% | 314 d |
| Zingi, Zn | 0.71 mg | 12 mg | 5.9% | 2.2% | 1690 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 17.03 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.4 d | hukuru 100 г | |||
| sucrose | 0.4 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.215 d | ~ | |||
| valine | 0.908 d | ~ | |||
| Histidine * | 0.655 d | ~ | |||
| Isoleucine | 0.845 d | ~ | |||
| leucine | 1.553 d | ~ | |||
| lysine | 1.616 d | ~ | |||
| methionine | 0.518 d | ~ | |||
| threonine | 0.803 d | ~ | |||
| tryptophan | 0.222 d | ~ | |||
| phenylalanine | 1.437 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.014 d | ~ | |||
| Aspartic asidhi | 1.616 d | ~ | |||
| Hydroxyprolines | 0.04 d | ~ | |||
| glycine | 0.845 d | ~ | |||
| Glutamic acid | 3.19 d | ~ | |||
| proline | 1.595 d | ~ | |||
| serine | 0.792 d | ~ | |||
| tyrosin | 0.539 d | ~ | |||
| cysteine | 0.285 d | ~ | |||
| sterols | |||||
| Cholesterol | 48 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.052 d | hukuru 1.9 г | |||
| monounsaturated trans mafuta | 0.015 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 2.493 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.004 d | ~ | |||
| 12:0 Lauric | 0.001 d | ~ | |||
| 14: 0 Zvangu | 0.026 d | ~ | |||
| 15:0 Pentadecanoic | 0.003 d | ~ | |||
| 16: 0 Palmitic | 1.771 d | ~ | |||
| 17-0 majarini | 0.011 d | ~ | |||
| 18:0 Stearin | 0.414 d | ~ | |||
| 20:0 Chiarachinic | 0.076 d | ~ | |||
| 22: 0 | 0.115 d | ~ | |||
| 24: 0 Lignoceric | 0.072 d | ~ | |||
| Monounsaturated mafuta acids | 4.83 d | min 16.8 г | 28.8% | 10.6% | |
| 14:1 Myristoleic | 0.001 d | ~ | |||
| 16:1 Palmitoleic | 0.049 d | ~ | |||
| 16:1 cis | 0.049 d | ~ | |||
| 17:1 Heptadecene | 0.006 d | ~ | |||
| 18:1 Olein (omega-9) | 4.656 d | ~ | |||
| 18:1 cis | 4.641 d | ~ | |||
| 18: 1 kutenderera | 0.015 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.106 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 d | ~ | |||
| 22:1 cis | 0.009 d | ~ | |||
| 24: 1 Chiratidzo, cis (omega-9) | 0.003 d | ~ | |||
| Polyunsaturated mafuta acids | 5.783 d | kubva 11.2 kuna 20.6 | 51.6% | 19% | |
| 18:2 Linoleic | 5.485 d | ~ | |||
| 18: 2 trans isomer, haina kutsanangurwa | 0.037 d | ~ | |||
| 18: 2 Omega-6, cis, chi | 5.439 d | ~ | |||
| 18: 2 Yakakwenenzverwa Linoleic Acid | 0.009 d | ~ | |||
| 18:3 Linolenic | 0.226 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.211 d | ~ | |||
| 18:3 Omega-6, Gamma Linolenic | 0.015 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.007 d | ~ | |||
| 20:3 Eicosatriene | 0.008 d | ~ | |||
| 20:3 Omega-6 | 0.008 d | ~ | |||
| 20:4 Arachidonic | 0.04 d | ~ | |||
| Omega-3 fatty acids | 0.216 d | kubva 0.9 kuna 3.7 | 24% | 8.9% | |
| 22:4 Docosatetraene, Omega-6 | 0.011 d | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 d | ~ | |||
| Omega-6 fatty acids | 5.52 d | kubva 4.7 kuna 16.8 | 100% | 36.9% |
Iko kukosha kwesimba kuri 271 kcal.
- Zvidimbu zvishanu = 5 g (77 kCal)
- Zvidimbu zvishanu = 6 g (92 kCal)
- Zvidimbu zvishanu = 4 g (62 kCal)
- Zvidimbu zvishanu = 8 g (123 kCal)
Chikafu chinokurumidza, huku yehuku akapfuma mavitamini uye zvicherwa senge: vhitamini B5 - 24,9%, vhitamini B6 - 21,3%, vhitamini E - 21,1%, vhitamini PP - 41,1%, potasium - 14,9%, phosphorus - 35,3 , 11,4%, manganese - 31,8%, selenium - XNUMX%
- 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.
- 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.
- 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 271 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chikafu chinokurumidza chinobatsira sei