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 | 213 kcal | 1684 kcal | 12.6% | 5.9% | 791 d |
| MaProteins | 10.52 d | 76 d | 13.8% | 6.5% | 722 d |
| mafuta | 10.04 d | 56 d | 17.9% | 8.4% | 558 d |
| Carbohydrate | 19.23 d | 219 d | 8.8% | 4.1% | 1139 d |
| Alimentary faibha | 1.2 d | 20 d | 6% | 2.8% | 1667 d |
| Mvura | 56.51 d | 2273 d | 2.5% | 1.2% | 4022 d |
| dota | 2.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 22 magiramu | 900 magiramu | 2.4% | 1.1% | 4091 d |
| Retinol | 0.016 mg | ~ | |||
| alpha carotenes | 2 magiramu | ~ | |||
| beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.6% | 8197 d |
| beta Cryptoxanthin | 18 magiramu | ~ | |||
| Lycopene | 275 magiramu | ~ | |||
| Lutein + Zeaxanthin | 115 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.343 mg | 1.5 mg | 22.9% | 10.8% | 437 d |
| Vhitamini B2, riboflavin | 0.267 mg | 1.8 mg | 14.8% | 6.9% | 674 d |
| Vitamini B4, choline | 29.1 mg | 500 mg | 5.8% | 2.7% | 1718 d |
| Vhitamini B5, pantothenic | 0.555 mg | 5 mg | 11.1% | 5.2% | 901 d |
| Vhitamini B6, pyridoxine | 0.203 mg | 2 mg | 10.2% | 4.8% | 985 d |
| Vitamini B9, folate | 106 magiramu | 400 magiramu | 26.5% | 12.4% | 377 d |
| Vitamini B12, cobalamin | 0.22 magiramu | 3 magiramu | 7.3% | 3.4% | 1364 d |
| Vitamini C, ascorbic | 7.5 mg | 90 mg | 8.3% | 3.9% | 1200 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 0.9% | 5000 d |
| Vitamini E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 1.3% | 3659 d |
| Beta Tocopherol | 0.06 mg | ~ | |||
| Gamma Tocopherol | 0.37 mg | ~ | |||
| tocopherol | 0.1 mg | ~ | |||
| Vhitamini K, phylloquinone | 4.5 magiramu | 120 magiramu | 3.8% | 1.8% | 2667 d |
| Vitamini PP, HERE | 4.323 mg | 20 mg | 21.6% | 10.1% | 463 d |
| macronutrients | |||||
| Potasium, K | 282 mg | 2500 mg | 11.3% | 5.3% | 887 d |
| Calcium, CA | 171 mg | 1000 mg | 17.1% | 8% | 585 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 2.3% | 2000 d |
| Sodium, Na | 575 mg | 1300 mg | 44.2% | 20.8% | 226 d |
| Sarufa, S | 105.2 mg | 1000 mg | 10.5% | 4.9% | 951 d |
| Phosphorus, P. | 112 mg | 800 mg | 14% | 6.6% | 714 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.81 mg | 18 mg | 10.1% | 4.7% | 994 d |
| Manganese, Mn | 0.354 mg | 2 mg | 17.7% | 8.3% | 565 d |
| Mhangura, Cu | 84 magiramu | 1000 magiramu | 8.4% | 3.9% | 1190 d |
| Selenium, Kana | 19.9 magiramu | 55 magiramu | 36.2% | 17% | 276 d |
| Zingi, Zn | 1.05 mg | 12 mg | 8.8% | 4.1% | 1143 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 15.67 d | ~ | |||
| Mono- uye disaccharides (shuga) | 3.18 d | hukuru 100 г | |||
| Glucose (dextrose) | 1.23 d | ~ | |||
| lactose | 0.08 d | ~ | |||
| maltose | 0.47 d | ~ | |||
| fructose | 1.4 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.501 d | ~ | |||
| valine | 0.501 d | ~ | |||
| Histidine * | 0.301 d | ~ | |||
| Isoleucine | 0.431 d | ~ | |||
| leucine | 0.752 d | ~ | |||
| lysine | 0.491 d | ~ | |||
| methionine | 0.21 d | ~ | |||
| threonine | 0.331 d | ~ | |||
| tryptophan | 0.1 d | ~ | |||
| phenylalanine | 0.431 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.481 d | ~ | |||
| Aspartic asidhi | 0.741 d | ~ | |||
| Hydroxyprolines | 0.07 d | ~ | |||
| glycine | 0.451 d | ~ | |||
| Glutamic acid | 2.455 d | ~ | |||
| proline | 1.022 d | ~ | |||
| serine | 0.411 d | ~ | |||
| tyrosin | 0.26 d | ~ | |||
| sterols | |||||
| Cholesterol | 27 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.119 d | hukuru 1.9 г | |||
| monounsaturated trans mafuta | 0.101 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 3.554 d | hukuru 18.7 г | |||
| 4: 0 Mafuta | 0.013 d | ~ | |||
| 6-0 nylon | 0.009 d | ~ | |||
| 8:0 Caprylic | 0.006 d | ~ | |||
| 10: 0 Capric | 0.024 d | ~ | |||
| 12:0 Lauric | 0.023 d | ~ | |||
| 14: 0 Zvangu | 0.178 d | ~ | |||
| 15:0 Pentadecanoic | 0.016 d | ~ | |||
| 16: 0 Palmitic | 2.077 d | ~ | |||
| 17-0 majarini | 0.041 d | ~ | |||
| 18:0 Stearin | 1.138 d | ~ | |||
| 20:0 Chiarachinic | 0.017 d | ~ | |||
| 22: 0 | 0.008 d | ~ | |||
| 24: 0 Lignoceric | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 3.716 d | min 16.8 г | 22.1% | 10.4% | |
| 14:1 Myristoleic | 0.017 d | ~ | |||
| 16:1 Palmitoleic | 0.191 d | ~ | |||
| 16:1 cis | 0.183 d | ~ | |||
| 16: 1 kutenderera | 0.008 d | ~ | |||
| 17:1 Heptadecene | 0.026 d | ~ | |||
| 18:1 Olein (omega-9) | 3.408 d | ~ | |||
| 18:1 cis | 3.316 d | ~ | |||
| 18: 1 kutenderera | 0.093 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.066 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 d | ~ | |||
| 22:1 cis | 0.008 d | ~ | |||
| Polyunsaturated mafuta acids | 1.927 d | kubva 11.2 kuna 20.6 | 17.2% | 8.1% | |
| 18:2 Linoleic | 1.698 d | ~ | |||
| 18: 2 trans isomer, haina kutsanangurwa | 0.018 d | ~ | |||
| 18: 2 Omega-6, cis, chi | 1.665 d | ~ | |||
| 18: 2 Yakakwenenzverwa Linoleic Acid | 0.014 d | ~ | |||
| 18:3 Linolenic | 0.107 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.104 d | ~ | |||
| 18:3 Omega-6, Gamma Linolenic | 0.003 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.048 d | ~ | |||
| 20:3 Eicosatriene | 0.017 d | ~ | |||
| 20:3 Omega-6 | 0.013 d | ~ | |||
| 20:4 Arachidonic | 0.036 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 d | ~ | |||
| Omega-3 fatty acids | 0.112 d | kubva 0.9 kuna 3.7 | 12.4% | 5.8% | |
| 22:4 Docosatetraene, Omega-6 | 0.013 d | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 d | ~ | |||
| Omega-6 fatty acids | 1.778 d | kubva 4.7 kuna 16.8 | 37.8% | 17.7% |
Iko kukosha kwesimba kuri 213 kcal.
- yepasi pemvura = 228 g (485.6 kCal)
Chikafu chinokurumidza, Submarina sangweji ine kutonhora kutemwa ane mavitamini uye zvicherwa zvakadai se: vitamini B1 - 22,9%, vhitamini B2 - 14,8%, vhitamini B5 - 11,1%, vhitamini B9 - 26,5%, vhitamini PP - 21,6%, potasium - 11,3%, calcium - 17,1%, phosphorus - 14%, manganese - 17,7%, selenium - 36,2%
- 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.
- 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 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 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.
- 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.
- 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 213 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, ndezvipi zvakanakira Kudya chikafu, Submarina sangweji ine kutonhora kutema, macalorie, zvinovaka muviri, zvinobatsira zvivakwa Kudya nekukurumidza, Submarina sangweji ine kutonhora kutemwa