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 | 32 kcal | 1684 kcal | 1.9% | 5.9% | 5263 d |
| MaProteins | 1.83 d | 76 d | 2.4% | 7.5% | 4153 d |
| mafuta | 0.19 d | 56 d | 0.3% | 0.9% | 29474 d |
| Carbohydrate | 4.74 d | 219 d | 2.2% | 6.9% | 4620 d |
| Alimentary faibha | 2.6 d | 20 d | 13% | 40.6% | 769 d |
| Mvura | 89.83 d | 2273 d | 4% | 12.5% | 2530 d |
| dota | 0.81 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 50 magiramu | 900 magiramu | 5.6% | 17.5% | 1800 d |
| beta carotenes | 0.598 mg | 5 mg | 12% | 37.5% | 836 d |
| Lutein + Zeaxanthin | 1137 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.055 mg | 1.5 mg | 3.7% | 11.6% | 2727 d |
| Vhitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 13.8% | 2250 d |
| Vitamini B4, choline | 5.7 mg | 500 mg | 1.1% | 3.4% | 8772 d |
| Vhitamini B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.7% | 6667 d |
| Vhitamini B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 9.7% | 3279 d |
| Vitamini B9, folate | 64 magiramu | 400 magiramu | 16% | 50% | 625 d |
| Vitamini C, ascorbic | 18.8 mg | 90 mg | 20.9% | 65.3% | 479 d |
| Vitamini E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 11.6% | 2727 d |
| Vhitamini K, phylloquinone | 207 magiramu | 120 magiramu | 172.5% | 539.1% | 58 d |
| Vitamini PP, HERE | 0.525 mg | 20 mg | 2.6% | 8.1% | 3810 d |
| macronutrients | |||||
| Potasium, K | 276 mg | 2500 mg | 11% | 34.4% | 906 d |
| Calcium, CA | 72 mg | 1000 mg | 7.2% | 22.5% | 1389 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 15.6% | 2000 d |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 3.8% | 8125 d |
| Sarufa, S | 18.3 mg | 1000 mg | 1.8% | 5.6% | 5464 d |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 14.4% | 2162 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.48 mg | 18 mg | 8.2% | 25.6% | 1216 d |
| Manganese, Mn | 0.16 mg | 2 mg | 8% | 25% | 1250 d |
| Mhangura, Cu | 83 magiramu | 1000 magiramu | 8.3% | 25.9% | 1205 d |
| Selenium, Kana | 0.6 magiramu | 55 magiramu | 1.1% | 3.4% | 9167 d |
| Zingi, Zn | 0.39 mg | 12 mg | 3.3% | 10.3% | 3077 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 2.33 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.132 d | ~ | |||
| valine | 0.081 d | ~ | |||
| Histidine * | 0.032 d | ~ | |||
| Isoleucine | 0.077 d | ~ | |||
| leucine | 0.109 d | ~ | |||
| lysine | 0.091 d | ~ | |||
| methionine | 0.02 d | ~ | |||
| threonine | 0.072 d | ~ | |||
| tryptophan | 0.02 d | ~ | |||
| phenylalanine | 0.059 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.082 d | ~ | |||
| Aspartic asidhi | 0.169 d | ~ | |||
| glycine | 0.091 d | ~ | |||
| Glutamic acid | 0.378 d | ~ | |||
| proline | 0.121 d | ~ | |||
| serine | 0.082 d | ~ | |||
| tyrosin | 0.053 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.032 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.028 d | ~ | |||
| 18:0 Stearin | 0.003 d | ~ | |||
| Monounsaturated mafuta acids | 0.027 d | min 16.8 г | 0.2% | 0.6% | |
| 18:1 Olein (omega-9) | 0.027 d | ~ | |||
| Polyunsaturated mafuta acids | 0.074 d | kubva 11.2 kuna 20.6 | 0.7% | 2.2% | |
| 18:2 Linoleic | 0.07 d | ~ | |||
| 18:3 Linolenic | 0.004 d | ~ | |||
| Omega-3 fatty acids | 0.004 d | kubva 0.9 kuna 3.7 | 0.4% | 1.3% | |
| Omega-6 fatty acids | 0.07 d | kubva 4.7 kuna 16.8 | 1.5% | 4.7% |
Iko kukosha kwesimba kuri 32 kcal.
- yakakura = 25 gr (8 kcal)
- kapu, yakatemwa = 100 g (32 kCal)
- tbsp yakasarudzwa = 6 g (1.9 kCal)
- pakati (4-1 / 8 ″ kureba) = 15 g (4.8 kCal)
- diki (3 ″ kureba) = 5 g (1.6 kCal)
Hanyanisi yakasvibira kubva kumbeu (kusanganisira girinhi uye mabhuru madiki) akapfuma mavitamini uye zvicherwa zvakadai se: beta-carotene - 12%, vhitamini B9 - 16%, vhitamini C - 20,9%, vhitamini K - 172,5%, potasium - 11%
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
Tags: calorie yemukati 32 kcal, chimiro chemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa, chii chinobatsira Green hanyanisi kubva kumbeu (kusanganisira girinhi uye magirobhu madiki), makoriyori, zvinovaka muviri, zvinobatsira zvinhu Green hanyanisi kubva kumbeu (kusanganisira girinhi uye magirobhu madiki)