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 | 114 kcal | 1684 kcal | 6.8% | 6% | 1477 d |
| MaProteins | 18.86 d | 76 d | 24.8% | 21.8% | 403 d |
| mafuta | 3.69 d | 56 d | 6.6% | 5.8% | 1518 d |
| Mvura | 75.66 d | 2273 d | 3.3% | 2.9% | 3004 d |
| dota | 1.52 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 30 magiramu | 900 magiramu | 3.3% | 2.9% | 3000 d |
| Retinol | 0.03 mg | ~ | |||
| Vhitamini B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 d |
| Vhitamini B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 d |
| Vhitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 d |
| Vhitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 d |
| Vitamini B9, folate | 15 magiramu | 400 magiramu | 3.8% | 3.3% | 2667 d |
| Vitamini B12, cobalamin | 2 magiramu | 3 magiramu | 66.7% | 58.5% | 150 d |
| Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 d |
| Vitamini PP, HERE | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 d |
| macronutrients | |||||
| Potasium, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 d |
| Calcium, CA | 80 mg | 1000 mg | 8% | 7% | 1250 d |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 d |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 d |
| Sarufa, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 d |
| Phosphorus, P. | 200 mg | 800 mg | 25% | 21.9% | 400 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 d |
| Manganese, Mn | 0.889 mg | 2 mg | 44.5% | 39% | 225 d |
| Mhangura, Cu | 93 magiramu | 1000 magiramu | 9.3% | 8.2% | 1075 d |
| Selenium, Kana | 12.6 magiramu | 55 magiramu | 22.9% | 20.1% | 437 d |
| Zingi, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.128 d | ~ | |||
| valine | 0.971 d | ~ | |||
| Histidine * | 0.555 d | ~ | |||
| Isoleucine | 0.869 d | ~ | |||
| leucine | 1.533 d | ~ | |||
| lysine | 1.732 d | ~ | |||
| methionine | 0.558 d | ~ | |||
| threonine | 0.827 d | ~ | |||
| tryptophan | 0.211 d | ~ | |||
| phenylalanine | 0.736 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.14 d | ~ | |||
| Aspartic asidhi | 1.931 d | ~ | |||
| glycine | 0.905 d | ~ | |||
| Glutamic acid | 2.815 d | ~ | |||
| proline | 0.667 d | ~ | |||
| serine | 0.769 d | ~ | |||
| tyrosin | 0.637 d | ~ | |||
| cysteine | 0.202 d | ~ | |||
| sterols | |||||
| Cholesterol | 68 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.78 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.087 d | ~ | |||
| 16: 0 Palmitic | 0.593 d | ~ | |||
| 18:0 Stearin | 0.1 d | ~ | |||
| Monounsaturated mafuta acids | 1.431 d | min 16.8 г | 8.5% | 7.5% | |
| 16:1 Palmitoleic | 0.382 d | ~ | |||
| 18:1 Olein (omega-9) | 0.991 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.057 d | ~ | |||
| Polyunsaturated mafuta acids | 1.062 d | kubva 11.2 kuna 20.6 | 9.5% | 8.3% | |
| 18:2 Linoleic | 0.087 d | ~ | |||
| 18:3 Linolenic | 0.111 d | ~ | |||
| 18: 4 Omega-3 starch | 0.039 d | ~ | |||
| 20:4 Arachidonic | 0.144 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.238 d | ~ | |||
| Omega-3 fatty acids | 0.829 d | kubva 0.9 kuna 3.7 | 92.1% | 80.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 d | ~ | |||
| Omega-6 fatty acids | 0.231 d | kubva 4.7 kuna 16.8 | 4.9% | 4.3% |
Iko kukosha kwesimba kuri 114 kcal.
- 3 oz = 85 g (96.9 kCal)
- chidimbu = 79 g (90.1 kCal)
Perch yemvura yakachena, marudzi ese, mbishi akapfuma mavitamini uye zvicherwa senge: vhitamini B5 - 15%, vhitamini B12 - 66,7%, potasium - 14,2%, phosphorus - 25%, manganese - 44,5%, selenium - 22,9%
- 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 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.
- 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 114 kcal, kuumbwa kwemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa, chii chinobatsira Mvura yakachena perch, marudzi ese, mbishi, macalorie, zvinovaka muviri, anobatsira emvura perch, marudzi ese, mbishi