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 | 43 kcal | 1684 kcal | 2.6% | 6% | 3916 d |
| MaProteins | 1.44 d | 76 d | 1.9% | 4.4% | 5278 d |
| mafuta | 0.39 d | 56 d | 0.7% | 1.6% | 14359 d |
| Carbohydrate | 8.1 d | 219 d | 3.7% | 8.6% | 2704 d |
| Alimentary faibha | 1.7 d | 20 d | 8.5% | 19.8% | 1176 d |
| Mvura | 87.68 d | 2273 d | 3.9% | 9.1% | 2592 d |
| dota | 0.69 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 1 magiramu | 900 magiramu | 0.1% | 0.2% | 90000 d |
| alpha carotenes | 12 magiramu | ~ | |||
| beta carotenes | 0.009 mg | 5 mg | 0.2% | 0.5% | 55556 d |
| Lutein + Zeaxanthin | 136 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.029 mg | 1.5 mg | 1.9% | 4.4% | 5172 d |
| Vhitamini B2, riboflavin | 0.101 mg | 1.8 mg | 5.6% | 13% | 1782 d |
| Vitamini B4, choline | 12.3 mg | 500 mg | 2.5% | 5.8% | 4065 d |
| Vhitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 5.8% | 4000 d |
| Vitamini B9, folate | 6 magiramu | 400 magiramu | 1.5% | 3.5% | 6667 d |
| Vitamini C, ascorbic | 36.4 mg | 90 mg | 40.4% | 94% | 247 d |
| Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 13.5% | 1724 d |
| Vhitamini K, phylloquinone | 7.8 magiramu | 120 magiramu | 6.5% | 15.1% | 1538 d |
| Vitamini PP, HERE | 0.62 mg | 20 mg | 3.1% | 7.2% | 3226 d |
| macronutrients | |||||
| Potasium, K | 194 mg | 2500 mg | 7.8% | 18.1% | 1289 d |
| Calcium, CA | 39 mg | 1000 mg | 3.9% | 9.1% | 2564 d |
| Magnesium, mg | 18 mg | 400 mg | 4.5% | 10.5% | 2222 d |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 1.9% | 13000 d |
| Sarufa, S | 14.4 mg | 1000 mg | 1.4% | 3.3% | 6944 d |
| Phosphorus, P. | 38 mg | 800 mg | 4.8% | 11.2% | 2105 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.85 mg | 18 mg | 10.3% | 24% | 973 d |
| Mhangura, Cu | 60 magiramu | 1000 magiramu | 6% | 14% | 1667 d |
| Selenium, Kana | 0.6 magiramu | 55 magiramu | 1.1% | 2.6% | 9167 d |
| Zingi, Zn | 0.12 mg | 12 mg | 1% | 2.3% | 10000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 8.1 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.027 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.006 d | ~ | |||
| 18:0 Stearin | 0.02 d | ~ | |||
| Monounsaturated mafuta acids | 0.041 d | min 16.8 г | 0.2% | 0.5% | |
| 18:1 Olein (omega-9) | 0.041 d | ~ | |||
| Polyunsaturated mafuta acids | 0.207 d | kubva 11.2 kuna 20.6 | 1.8% | 4.2% | |
| 18:2 Linoleic | 0.206 d | ~ | |||
| 18:3 Linolenic | 0.001 d | ~ | |||
| Omega-3 fatty acids | 0.001 d | kubva 0.9 kuna 3.7 | 0.1% | 0.2% | |
| Omega-6 fatty acids | 0.206 d | kubva 4.7 kuna 16.8 | 4.4% | 10.2% |
Iko kukosha kwesimba kuri 43 kcal.
- mukombe = 140 g (60.2 kCal)
- 10 michero = 15 g (6.5 kCal)
Mulberry akapfuma mavitamini uye zvicherwa zvakadai se: vitamini C - 40,4%
- 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.
Tags: calorie yemukati 43 kcal, kuumbwa kwemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa, kuti mulberry inobatsira sei, macalorie, zvinovaka muviri, zvinobatsira zvemurubheri.
დიეტაზე ვარ და 500 გრამი თუთარომ ვჭამო დარღთვვ ?