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 | 45 kcal | 1684 kcal | 2.7% | 6% | 3742 d |
| MaProteins | 1 d | 76 d | 1.3% | 2.9% | 7600 d |
| mafuta | 0.1 d | 56 d | 0.2% | 0.4% | 56000 d |
| Carbohydrate | 9.69 d | 219 d | 4.4% | 9.8% | 2260 d |
| Alimentary faibha | 2 d | 20 d | 10% | 22.2% | 1000 d |
| Mvura | 86.41 d | 2273 d | 3.8% | 8.4% | 2630 d |
| dota | 0.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 532 magiramu | 900 magiramu | 59.1% | 131.3% | 169 d |
| alpha carotenes | 834 magiramu | ~ | |||
| beta carotenes | 4.226 mg | 5 mg | 84.5% | 187.8% | 118 d |
| beta Cryptoxanthin | 3471 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 14.9% | 1500 d |
| Vhitamini B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 2.4% | 9000 d |
| Vhitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 17.8% | 1250 d |
| Vhitamini B6, pyridoxine | 0.154 mg | 2 mg | 7.7% | 17.1% | 1299 d |
| Vitamini B9, folate | 27 magiramu | 400 magiramu | 6.8% | 15.1% | 1481 d |
| Vitamini C, ascorbic | 21 mg | 90 mg | 23.3% | 51.8% | 429 d |
| Vitamini E, alpha tocopherol, TE | 1.44 mg | 15 mg | 9.6% | 21.3% | 1042 d |
| Vhitamini K, phylloquinone | 1.1 magiramu | 120 magiramu | 0.9% | 2% | 10909 d |
| Vitamini PP, HERE | 1.2 mg | 20 mg | 6% | 13.3% | 1667 d |
| macronutrients | |||||
| Potasium, K | 352 mg | 2500 mg | 14.1% | 31.3% | 710 d |
| Calcium, CA | 48 mg | 1000 mg | 4.8% | 10.7% | 2083 d |
| Magnesium, mg | 34 mg | 400 mg | 8.5% | 18.9% | 1176 d |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.7% | 32500 d |
| Sarufa, S | 10 mg | 1000 mg | 1% | 2.2% | 10000 d |
| Phosphorus, P. | 33 mg | 800 mg | 4.1% | 9.1% | 2424 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.7 mg | 18 mg | 3.9% | 8.7% | 2571 d |
| Manganese, Mn | 0.202 mg | 2 mg | 10.1% | 22.4% | 990 d |
| Mhangura, Cu | 72 magiramu | 1000 magiramu | 7.2% | 16% | 1389 d |
| Selenium, Kana | 0.5 magiramu | 55 magiramu | 0.9% | 2% | 11000 d |
| Zingi, Zn | 0.15 mg | 12 mg | 1.3% | 2.9% | 8000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 2.2 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.99 d | ~ | |||
| sucrose | 0.22 d | ~ | |||
| fructose | 0.99 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.056 d | ~ | |||
| valine | 0.043 d | ~ | |||
| Histidine * | 0.019 d | ~ | |||
| Isoleucine | 0.039 d | ~ | |||
| leucine | 0.057 d | ~ | |||
| lysine | 0.037 d | ~ | |||
| methionine | 0.012 d | ~ | |||
| threonine | 0.03 d | ~ | |||
| tryptophan | 0.014 d | ~ | |||
| phenylalanine | 0.039 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.042 d | ~ | |||
| Aspartic asidhi | 0.107 d | ~ | |||
| glycine | 0.037 d | ~ | |||
| Glutamic acid | 0.175 d | ~ | |||
| proline | 0.036 d | ~ | |||
| serine | 0.039 d | ~ | |||
| tyrosin | 0.034 d | ~ | |||
| cysteine | 0.009 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.021 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.018 d | ~ | |||
| 18:0 Stearin | 0.002 d | ~ | |||
| Monounsaturated mafuta acids | 0.007 d | min 16.8 г | |||
| 18:1 Olein (omega-9) | 0.007 d | ~ | |||
| Polyunsaturated mafuta acids | 0.042 d | kubva 11.2 kuna 20.6 | 0.4% | 0.9% | |
| 18:2 Linoleic | 0.016 d | ~ | |||
| 18:3 Linolenic | 0.026 d | ~ | |||
| Omega-3 fatty acids | 0.026 d | kubva 0.9 kuna 3.7 | 2.9% | 6.4% | |
| Omega-6 fatty acids | 0.016 d | kubva 4.7 kuna 16.8 | 0.3% | 0.7% |
Iko kukosha kwesimba kuri 45 kcal.
- mukombe, cubes = 140 g (63 kCal)
Pumpkin nutmeg (pear-yakaumbwa) akapfuma mavitamini nemaminerari senge: vitamini A - 59,1%, beta-carotene - 84,5%, vhitamini C - 23,3%, potasium - 14,1%
- 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.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
Tags: macalorie zvemukati 45 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira kuNutmeg manhanga (akaita kunge peya), macalorie, zvinovaka muviri, anobatsira zvivakwa Nutmeg manhanga (akaita kunge peya)