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 | 34.9 kcal | 1684 kcal | 2.1% | 6% | 4825 d |
| MaProteins | 2.4 d | 76 d | 3.2% | 9.2% | 3167 d |
| mafuta | 0.1 d | 56 d | 0.2% | 0.6% | 56000 d |
| Carbohydrate | 6.1 d | 219 d | 2.8% | 8% | 3590 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 1 d | 20 d | 5% | 14.3% | 2000 d |
| Mvura | 89 d | 2273 d | 3.9% | 11.2% | 2554 d |
| dota | 1.1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 700 magiramu | 900 magiramu | 77.8% | 222.9% | 129 d |
| beta carotenes | 4.2 mg | 5 mg | 84% | 240.7% | 119 d |
| Vhitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 5.7% | 5000 d |
| Vhitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 20.6% | 1385 d |
| Vitamini B4, choline | 6.5 mg | 500 mg | 1.3% | 3.7% | 7692 d |
| Vhitamini B5, pantothenic | 0.17 mg | 5 mg | 3.4% | 9.7% | 2941 d |
| Vhitamini B6, pyridoxine | 0.23 mg | 2 mg | 11.5% | 33% | 870 d |
| Vitamini B9, folate | 40 magiramu | 400 magiramu | 10% | 28.7% | 1000 d |
| Vitamini C, ascorbic | 100 mg | 90 mg | 111.1% | 318.3% | 90 d |
| Vitamini E, alpha tocopherol, TE | 0.68 mg | 15 mg | 4.5% | 12.9% | 2206 d |
| Vhitamini H, biotin | 8.5 magiramu | 50 magiramu | 17% | 48.7% | 588 d |
| Vhitamini K, phylloquinone | 21.6 magiramu | 120 magiramu | 18% | 51.6% | 556 d |
| Vitamini PP, HERE | 0.47 mg | 20 mg | 2.4% | 6.9% | 4255 d |
| niacin | 0.47 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 330 mg | 2500 mg | 13.2% | 37.8% | 758 d |
| Calcium, CA | 120 mg | 1000 mg | 12% | 34.4% | 833 d |
| Nesilicon, Si | 4 mg | 30 mg | 13.3% | 38.1% | 750 d |
| Magnesium, mg | 21 mg | 400 mg | 5.3% | 15.2% | 1905 d |
| Sodium, Na | 41 mg | 1300 mg | 3.2% | 9.2% | 3171 d |
| Sarufa, S | 73.8 mg | 1000 mg | 7.4% | 21.2% | 1355 d |
| Phosphorus, P. | 60 mg | 800 mg | 7.5% | 21.5% | 1333 d |
| Chlorine, Cl | 25 mg | 2300 mg | 1.1% | 3.2% | 9200 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 323 magiramu | ~ | |||
| Bohr, B. | 31.2 magiramu | ~ | |||
| Vanadium, V | 17.5 magiramu | ~ | |||
| Simbi, Kutenda | 0.27 mg | 18 mg | 1.5% | 4.3% | 6667 d |
| Iodine, ini | 9.3 magiramu | 150 magiramu | 6.2% | 17.8% | 1613 d |
| Cobalt, Co. | 3.9 magiramu | 10 magiramu | 39% | 111.7% | 256 d |
| Lithium, Li | 0.9 magiramu | ~ | |||
| Manganese, Mn | 0.1 mg | 2 mg | 5% | 14.3% | 2000 d |
| Mhangura, Cu | 60 magiramu | 1000 magiramu | 6% | 17.2% | 1667 d |
| Molybdenum, Mo. | 1.8 magiramu | 70 magiramu | 2.6% | 7.4% | 3889 d |
| Nickel, ari | 2.5 magiramu | ~ | |||
| Rubidium, Rb | 3.4 magiramu | ~ | |||
| Selenium, Kana | 0.9 magiramu | 55 magiramu | 1.6% | 4.6% | 6111 d |
| Strontium, Sr. | 10 magiramu | ~ | |||
| Fluorine, F | 30 magiramu | 4000 magiramu | 0.8% | 2.3% | 13333 d |
| Chrome, Kr | 1.5 magiramu | 50 magiramu | 3% | 8.6% | 3333 d |
| Zingi, Zn | 0.21 mg | 12 mg | 1.8% | 5.2% | 5714 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 6.1 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.02 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.02 d | kubva 0.9 kuna 3.7 | 2.2% | 6.3% | |
| Omega-6 fatty acids | 0.01 d | kubva 4.7 kuna 16.8 | 0.2% | 0.6% |
Iko kukosha kwesimba kuri 34,9 kcal.
Cheremsha akapfuma mavitamini uye zvicherwa senge: vhitamini A - 77,8%, beta-carotene - 84%, vhitamini B6 - 11,5%, vhitamini C - 111,1%, vhitamini H - 17%, vhitamini K - 18% , potasium - 13,2%, calcium - 12%, silicon - 13,3%, cobalt - 39%
- 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.
- 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.
- 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.
- Vitamin H. anotora chikamu kwetunhu kwemafuta, glycogen, metabolism amino acids. Kusakwana kwevhitamini iyi kunogona kutungamira mukukanganisa kwenzvimbo yeganda.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
- 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.
ZVINOBIKA NARamson
Tags: koriori zvemukati 34,9 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinonzi ramson, macalorie, zvinovaka muviri, anobatsira eremoni
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.