Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 20 kcal | 1684 kcal | 1.2% | 6% | 8420 d |
| MaProteins | 1.3 d | 76 d | 1.7% | 8.5% | 5846 d |
| mafuta | 0.1 d | 56 d | 0.2% | 1% | 56000 d |
| Carbohydrate | 3.2 d | 219 d | 1.5% | 7.5% | 6844 d |
| Organic acids | 0.2 d | ~ | |||
| Alimentary faibha | 1.2 d | 20 d | 6% | 30% | 1667 d |
| Mvura | 93 d | 2273 d | 4.1% | 20.5% | 2444 d |
| dota | 1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 333 magiramu | 900 magiramu | 37% | 185% | 270 d |
| beta carotenes | 2 mg | 5 mg | 40% | 200% | 250 d |
| Vhitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 6.5% | 7500 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 28% | 1800 d |
| Vitamini B4, choline | 4.6 mg | 500 mg | 0.9% | 4.5% | 10870 d |
| Vhitamini B5, pantothenic | 0.13 mg | 5 mg | 2.6% | 13% | 3846 d |
| Vhitamini B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 37.5% | 1333 d |
| Vitamini B9, folate | 18 magiramu | 400 magiramu | 4.5% | 22.5% | 2222 d |
| Vitamini C, ascorbic | 30 mg | 90 mg | 33.3% | 166.5% | 300 d |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 33.5% | 1500 d |
| Vhitamini H, biotin | 0.9 magiramu | 50 magiramu | 1.8% | 9% | 5556 d |
| Vhitamini K, phylloquinone | 166.9 magiramu | 120 magiramu | 139.1% | 695.5% | 72 d |
| Vitamini PP, HERE | 0.5 mg | 20 mg | 2.5% | 12.5% | 4000 d |
| niacin | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 259 mg | 2500 mg | 10.4% | 52% | 965 d |
| Calcium, CA | 100 mg | 1000 mg | 10% | 50% | 1000 d |
| Nesilicon, Si | 5 mg | 30 mg | 16.7% | 83.5% | 600 d |
| Magnesium, mg | 18 mg | 400 mg | 4.5% | 22.5% | 2222 d |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 4% | 13000 d |
| Sarufa, S | 24 mg | 1000 mg | 2.4% | 12% | 4167 d |
| Phosphorus, P. | 26 mg | 800 mg | 3.3% | 16.5% | 3077 d |
| Chlorine, Cl | 58 mg | 2300 mg | 2.5% | 12.5% | 3966 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 455 magiramu | ~ | |||
| Bohr, B. | 220 magiramu | ~ | |||
| Vanadium, V | 11.2 magiramu | ~ | |||
| Simbi, Kutenda | 1 mg | 18 mg | 5.6% | 28% | 1800 d |
| Iodine, ini | 1.5 magiramu | 150 magiramu | 1% | 5% | 10000 d |
| Cobalt, Co. | 7 magiramu | 10 magiramu | 70% | 350% | 143 d |
| Lithium, Li | 6 magiramu | ~ | |||
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 50% | 1000 d |
| Mhangura, Cu | 92 magiramu | 1000 magiramu | 9.2% | 46% | 1087 d |
| Molybdenum, Mo. | 20 magiramu | 70 magiramu | 28.6% | 143% | 350 d |
| Nickel, ari | 2.3 magiramu | ~ | |||
| Rubidium, Rb | 453 magiramu | ~ | |||
| Selenium, Kana | 0.5 magiramu | 55 magiramu | 0.9% | 4.5% | 11000 d |
| Strontium, Sr. | 25 magiramu | ~ | |||
| Fluorine, F | 70 magiramu | 4000 magiramu | 1.8% | 9% | 5714 d |
| Chrome, Kr | 4 magiramu | 50 magiramu | 8% | 40% | 1250 d |
| Zingi, Zn | 0.3 mg | 12 mg | 2.5% | 12.5% | 4000 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 3.1 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.087 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.021 d | kubva 0.9 kuna 3.7 | 2.3% | 11.5% | |
| Omega-6 fatty acids | 0.043 d | kubva 4.7 kuna 16.8 | 0.9% | 4.5% |
Iko kukosha kwesimba kuri 20 kcal.
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Molybdenum inogadzira akawanda enzymes ayo anopa metabolism yesarufa-ine amino acids, purines uye pyrimidines.
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.