Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 21 kcal | 1684 kcal | 1.2% | 5.7% | 8019 d |
| MaProteins | 1.9 d | 76 d | 2.5% | 11.9% | 4000 d |
| mafuta | 0.1 d | 56 d | 0.2% | 1% | 56000 d |
| Carbohydrate | 3.1 d | 219 d | 1.4% | 6.7% | 7065 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 1.5 d | 20 d | 7.5% | 35.7% | 1333 d |
| Mvura | 92.7 d | 2273 d | 4.1% | 19.5% | 2452 d |
| dota | 0.6 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 83 magiramu | 900 magiramu | 9.2% | 43.8% | 1084 d |
| beta carotenes | 0.5 mg | 5 mg | 10% | 47.6% | 1000 d |
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 31.9% | 1500 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 26.7% | 1800 d |
| Vitamini B4, choline | 16 mg | 500 mg | 3.2% | 15.2% | 3125 d |
| Vhitamini B5, pantothenic | 0.274 mg | 5 mg | 5.5% | 26.2% | 1825 d |
| Vhitamini B6, pyridoxine | 0.091 mg | 2 mg | 4.6% | 21.9% | 2198 d |
| Vitamini B9, folate | 52 magiramu | 400 magiramu | 13% | 61.9% | 769 d |
| Vitamini C, ascorbic | 20 mg | 90 mg | 22.2% | 105.7% | 450 d |
| Vitamini E, alpha tocopherol, TE | 2 mg | 15 mg | 13.3% | 63.3% | 750 d |
| Vhitamini K, phylloquinone | 41.6 magiramu | 120 magiramu | 34.7% | 165.2% | 288 d |
| Vitamini PP, HERE | 1.4 mg | 20 mg | 7% | 33.3% | 1429 d |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 196 mg | 2500 mg | 7.8% | 37.1% | 1276 d |
| Calcium, CA | 21 mg | 1000 mg | 2.1% | 10% | 4762 d |
| Nesilicon, Si | 98 mg | 30 mg | 326.7% | 1555.7% | 31 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 23.8% | 2000 d |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 1% | 65000 d |
| Sarufa, S | 22 mg | 1000 mg | 2.2% | 10.5% | 4545 d |
| Phosphorus, P. | 62 mg | 800 mg | 7.8% | 37.1% | 1290 d |
| Chlorine, Cl | 160 mg | 2300 mg | 7% | 33.3% | 1438 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 80.6 magiramu | ~ | |||
| Bohr, B. | 19.1 magiramu | ~ | |||
| Vanadium, V | 2.6 magiramu | ~ | |||
| Simbi, Kutenda | 0.9 mg | 18 mg | 5% | 23.8% | 2000 d |
| Iodine, ini | 15 magiramu | 150 magiramu | 10% | 47.6% | 1000 d |
| Cobalt, Co. | 1.7 magiramu | 10 magiramu | 17% | 81% | 588 d |
| Lithium, Li | 0.4 magiramu | ~ | |||
| Manganese, Mn | 0.158 mg | 2 mg | 7.9% | 37.6% | 1266 d |
| Mhangura, Cu | 189 magiramu | 1000 magiramu | 18.9% | 90% | 529 d |
| Molybdenum, Mo. | 0.7 magiramu | 70 magiramu | 1% | 4.8% | 10000 d |
| Nickel, ari | 0.5 magiramu | ~ | |||
| Rubidium, Rb | 28.5 magiramu | ~ | |||
| Selenium, Kana | 2.3 magiramu | 55 magiramu | 4.2% | 20% | 2391 d |
| Strontium, Sr. | 12.9 magiramu | ~ | |||
| Fluorine, F | 110 magiramu | 4000 magiramu | 2.8% | 13.3% | 3636 d |
| Chrome, Kr | 0.3 magiramu | 50 magiramu | 0.6% | 2.9% | 16667 d |
| Zingi, Zn | 0.54 mg | 12 mg | 4.5% | 21.4% | 2222 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.9 d | ~ | |||
| Mono- uye disaccharides (shuga) | 2.2 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.04 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.01 d | kubva 0.9 kuna 3.7 | 1.1% | 5.2% | |
| Omega-6 fatty acids | 0.04 d | kubva 4.7 kuna 16.8 | 0.9% | 4.3% |
Iko kukosha kwesimba kuri 21 kcal.
- 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.
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
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.