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 | 135 kcal | 1684 kcal | 8% | 5.9% | 1247 d |
| MaProteins | 18 d | 76 d | 23.7% | 17.6% | 422 d |
| mafuta | 7 d | 56 d | 12.5% | 9.3% | 800 d |
| Mvura | 73.5 d | 2273 d | 3.2% | 2.4% | 3093 d |
| dota | 1.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 10 magiramu | 900 magiramu | 1.1% | 0.8% | 9000 d |
| Retinol | 0.01 mg | ~ | |||
| Vhitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 4.4% | 1667 d |
| Vhitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 12.4% | 600 d |
| Vhitamini B5, pantothenic | 1 mg | 5 mg | 20% | 14.8% | 500 d |
| Vhitamini B6, pyridoxine | 0.45 mg | 2 mg | 22.5% | 16.7% | 444 d |
| Vitamini B9, folate | 5 magiramu | 400 magiramu | 1.3% | 1% | 8000 d |
| Vitamini B12, cobalamin | 10 magiramu | 3 magiramu | 333.3% | 246.9% | 30 d |
| Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.4% | 18000 d |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 5% | 1500 d |
| Vitamini PP, HERE | 7.9 mg | 20 mg | 39.5% | 29.3% | 253 d |
| niacin | 4 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 335 mg | 2500 mg | 13.4% | 9.9% | 746 d |
| Calcium, CA | 50 mg | 1000 mg | 5% | 3.7% | 2000 d |
| Magnesium, mg | 35 mg | 400 mg | 8.8% | 6.5% | 1143 d |
| Sodium, Na | 100 mg | 1300 mg | 7.7% | 5.7% | 1300 d |
| Sarufa, S | 180 mg | 1000 mg | 18% | 13.3% | 556 d |
| Phosphorus, P. | 220 mg | 800 mg | 27.5% | 20.4% | 364 d |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 5.3% | 1394 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.3 mg | 18 mg | 7.2% | 5.3% | 1385 d |
| Iodine, ini | 40 magiramu | 150 magiramu | 26.7% | 19.8% | 375 d |
| Cobalt, Co. | 40 magiramu | 10 magiramu | 400% | 296.3% | 25 d |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 1.9% | 4000 d |
| Mhangura, Cu | 78 magiramu | 1000 magiramu | 7.8% | 5.8% | 1282 d |
| Molybdenum, Mo. | 4 magiramu | 70 magiramu | 5.7% | 4.2% | 1750 d |
| Nickel, ari | 6 magiramu | ~ | |||
| Selenium, Kana | 36.5 magiramu | 55 magiramu | 66.4% | 49.2% | 151 d |
| Fluorine, F | 430 magiramu | 4000 magiramu | 10.8% | 8% | 930 d |
| Chrome, Kr | 55 magiramu | 50 magiramu | 110% | 81.5% | 91 d |
| Zingi, Zn | 0.7 mg | 12 mg | 5.8% | 4.3% | 1714 d |
| sterols | |||||
| Cholesterol | 50 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 1.5 d | hukuru 18.7 г | |||
| Monounsaturated mafuta acids | 3.14 d | min 16.8 г | 18.7% | 13.9% | |
| Polyunsaturated mafuta acids | 1.227 d | kubva 11.2 kuna 20.6 | 11% | 8.1% | |
| Omega-3 fatty acids | 1.1 d | kubva 0.9 kuna 3.7 | 100% | 74.1% | |
| Omega-6 fatty acids | 0.117 d | kubva 4.7 kuna 16.8 | 2.5% | 1.9% |
Iko kukosha kwesimba kuri 135 kcal.
Low-fat Pacific herring akapfuma mavitamini uye zvicherwa senge: vhitamini B2 - 16,7%, vhitamini B5 - 20%, vhitamini B6 - 22,5%, vhitamini B12 - 333,3%, vhitamini PP - 39,5%, potasium - 13,4, 27,5%, phosphorus - 26,7%, ayodhini - 400%, cobalt - 66,4%, selenium - 110%, chromium - XNUMX%
- 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 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.
- 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.
- 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.
- Iodine inobatanidzwa mukushanda kwetachiona, inopa kuumbwa kwehomoni (thyroxine uye triiodothyronine). Izvo zvinodikanwa mukukura uye kupatsanura kwemasero ezvinyama zvese zvemuviri wemunhu, kufema kwemitochondrial, mutemo we transmembrane sodium uye kutakura kwehomoni. Kudya kwakaringana kunotungamira kune endemic goiter ine hypothyroidism uye kudzikira kwemetabolism, arterial hypotension, kuderera kwekukura uye kukura kwepfungwa muvana.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid 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.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
Tags: macalorie zvemukati 135 kcal, makemikari anoumbwa, hutano hunokosha, mavitamini, zvicherwa, chii chinobatsira Pacific herring yakaderera-mafuta, macalorie, zvinovaka muviri, zvinobatsira zvivakwa Pacific herring yakaderera-mafuta
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.