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 | 20 kcal | 1684 kcal | 1.2% | 6% | 8420 d |
| MaProteins | 2.49 d | 76 d | 3.3% | 16.5% | 3052 d |
| mafuta | 0.27 d | 56 d | 0.5% | 2.5% | 20741 d |
| Carbohydrate | 0.11 d | 219 d | 0.1% | 0.5% | 199091 d |
| Alimentary faibha | 3.3 d | 20 d | 16.5% | 82.5% | 606 d |
| Mvura | 93.21 d | 2273 d | 4.1% | 20.5% | 2439 d |
| dota | 0.63 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 258 magiramu | 900 magiramu | 28.7% | 143.5% | 349 d |
| Vhitamini B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 16% | 3125 d |
| Vhitamini B2, riboflavin | 0.061 mg | 1.8 mg | 3.4% | 17% | 2951 d |
| Vhitamini B5, pantothenic | 0.019 mg | 5 mg | 0.4% | 2% | 26316 d |
| Vhitamini B6, pyridoxine | 0.131 mg | 2 mg | 6.6% | 33% | 1527 d |
| Vitamini B9, folate | 138 magiramu | 400 magiramu | 34.5% | 172.5% | 290 d |
| Vitamini C, ascorbic | 25.3 mg | 90 mg | 28.1% | 140.5% | 356 d |
| Vitamini PP, HERE | 0.314 mg | 20 mg | 1.6% | 8% | 6369 d |
| macronutrients | |||||
| Potasium, K | 170 mg | 2500 mg | 6.8% | 34% | 1471 d |
| Calcium, CA | 116 mg | 1000 mg | 11.6% | 58% | 862 d |
| Magnesium, mg | 15 mg | 400 mg | 3.8% | 19% | 2667 d |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 11% | 4483 d |
| Sarufa, S | 24.9 mg | 1000 mg | 2.5% | 12.5% | 4016 d |
| Phosphorus, P. | 30 mg | 800 mg | 3.8% | 19% | 2667 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.29 mg | 18 mg | 7.2% | 36% | 1395 d |
| Manganese, Mn | 0.339 mg | 2 mg | 17% | 85% | 590 d |
| Mhangura, Cu | 67 magiramu | 1000 magiramu | 6.7% | 33.5% | 1493 d |
| Selenium, Kana | 0.7 magiramu | 55 magiramu | 1.3% | 6.5% | 7857 d |
| Zingi, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.181 d | ~ | |||
| valine | 0.097 d | ~ | |||
| Histidine * | 0.045 d | ~ | |||
| Isoleucine | 0.091 d | ~ | |||
| leucine | 0.076 d | ~ | |||
| lysine | 0.113 d | ~ | |||
| methionine | 0.023 d | ~ | |||
| threonine | 0.066 d | ~ | |||
| tryptophan | 0.027 d | ~ | |||
| phenylalanine | 0.066 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| tyrosin | 0.132 d | ~ | |||
| cysteine | 0.037 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.014 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.006 d | ~ | |||
| 18:0 Stearin | 0.002 d | ~ | |||
| Monounsaturated mafuta acids | 0.124 d | min 16.8 г | 0.7% | 3.5% | |
| 16:1 Palmitoleic | 0.001 d | ~ | |||
| 18:1 Olein (omega-9) | 0.02 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.077 d | ~ | |||
| Polyunsaturated mafuta acids | 0.051 d | kubva 11.2 kuna 20.6 | 0.5% | 2.5% | |
| 18:2 Linoleic | 0.027 d | ~ | |||
| 18:3 Linolenic | 0.024 d | ~ | |||
| Omega-3 fatty acids | 0.024 d | kubva 0.9 kuna 3.7 | 2.7% | 13.5% | |
| Omega-6 fatty acids | 0.027 d | kubva 4.7 kuna 16.8 | 0.6% | 3% |
Iko kukosha kwesimba kuri 20 kcal.
- kapu, yakatemwa = 146 g (29.2 kCal)
- homwe (10 oz) = 284 g (56.8 kCal)
Mustard shizha, chando, chisina kubikwa akapfuma mavitamini uye zvicherwa senge: vhitamini A - 28,7%, vhitamini B9 - 34,5%, vhitamini C - 28,1%, calcium - 11,6%, manganese - 17%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- 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.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera njodzi ye osteoporosis.
- 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.
Tags: calorie content 20 kcal, chemical composition, nutritional value, mavhitaminzi, zvicherwa, chii chinobatsira Leaf mustard, chando, isina kubikwa, macalorie, zvinovaka muviri, zvinobatsira zvinhu Leaf mustard, chando, isina kubikwa.