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 | 0.47 d | 76 d | 0.6% | 1.4% | 16170 d |
| mafuta | 0.26 d | 56 d | 0.5% | 1.2% | 21538 d |
| Carbohydrate | 9.12 d | 219 d | 4.2% | 9.8% | 2401 d |
| Alimentary faibha | 1.7 d | 20 d | 8.5% | 19.8% | 1176 d |
| Mvura | 88.06 d | 2273 d | 3.9% | 9.1% | 2581 d |
| dota | 0.39 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 47 magiramu | 900 magiramu | 5.2% | 12.1% | 1915 d |
| alpha carotenes | 2 magiramu | ~ | |||
| beta carotenes | 0.274 mg | 5 mg | 5.5% | 12.8% | 1825 d |
| beta Cryptoxanthin | 589 magiramu | ~ | |||
| Lycopene | 1828 magiramu | ~ | |||
| Lutein + Zeaxanthin | 89 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.023 mg | 1.5 mg | 1.5% | 3.5% | 6522 d |
| Vhitamini B2, riboflavin | 0.027 mg | 1.8 mg | 1.5% | 3.5% | 6667 d |
| Vitamini B4, choline | 6.1 mg | 500 mg | 1.2% | 2.8% | 8197 d |
| Vhitamini B5, pantothenic | 0.191 mg | 5 mg | 3.8% | 8.8% | 2618 d |
| Vhitamini B6, pyridoxine | 0.038 mg | 2 mg | 1.9% | 4.4% | 5263 d |
| Vitamini B9, folate | 37 magiramu | 400 magiramu | 9.3% | 21.6% | 1081 d |
| Vitamini C, ascorbic | 60.9 mg | 90 mg | 67.7% | 157.4% | 148 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 4.7% | 5000 d |
| Beta Tocopherol | 0.02 mg | ~ | |||
| Gamma Tocopherol | 0.09 mg | ~ | |||
| tocopherol | 0.01 mg | ~ | |||
| Vhitamini K, phylloquinone | 2.6 magiramu | 120 magiramu | 2.2% | 5.1% | 4615 d |
| Vitamini PP, HERE | 0.357 mg | 20 mg | 1.8% | 4.2% | 5602 d |
| macronutrients | |||||
| Potasium, K | 182 mg | 2500 mg | 7.3% | 17% | 1374 d |
| Calcium, CA | 20 mg | 1000 mg | 2% | 4.7% | 5000 d |
| Magnesium, mg | 21 mg | 400 mg | 5.3% | 12.3% | 1905 d |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 1.4% | 16250 d |
| Sarufa, S | 4.7 mg | 1000 mg | 0.5% | 1.2% | 21277 d |
| Phosphorus, P. | 10 mg | 800 mg | 1.3% | 3% | 8000 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.25 mg | 18 mg | 1.4% | 3.3% | 7200 d |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 4.7% | 5000 d |
| Mhangura, Cu | 45 magiramu | 1000 magiramu | 4.5% | 10.5% | 2222 d |
| Selenium, Kana | 0.6 magiramu | 55 magiramu | 1.1% | 2.6% | 9167 d |
| Zingi, Zn | 0.08 mg | 12 mg | 0.7% | 1.6% | 15000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 7.82 d | hukuru 100 г | |||
| Glucose (dextrose) | 4.09 d | ~ | |||
| fructose | 3.73 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.01 d | ~ | |||
| valine | 0.01 d | ~ | |||
| Histidine * | 0.005 d | ~ | |||
| Isoleucine | 0.008 d | ~ | |||
| leucine | 0.016 d | ~ | |||
| lysine | 0.025 d | ~ | |||
| methionine | 0.002 d | ~ | |||
| threonine | 0.011 d | ~ | |||
| tryptophan | 0.008 d | ~ | |||
| phenylalanine | 0.009 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.014 d | ~ | |||
| Aspartic asidhi | 0.049 d | ~ | |||
| glycine | 0.018 d | ~ | |||
| Glutamic acid | 0.033 d | ~ | |||
| proline | 0.01 d | ~ | |||
| serine | 0.015 d | ~ | |||
| tyrosin | 0.005 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.081 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.002 d | ~ | |||
| 14: 0 Zvangu | 0.013 d | ~ | |||
| 16: 0 Palmitic | 0.06 d | ~ | |||
| 18:0 Stearin | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 0.072 d | min 16.8 г | 0.4% | 0.9% | |
| 16:1 Palmitoleic | 0.038 d | ~ | |||
| 18:1 Olein (omega-9) | 0.034 d | ~ | |||
| Polyunsaturated mafuta acids | 0.058 d | kubva 11.2 kuna 20.6 | 0.5% | 1.2% | |
| 18:2 Linoleic | 0.011 d | ~ | |||
| 18:3 Linolenic | 0.047 d | ~ | |||
| Omega-3 fatty acids | 0.047 d | kubva 0.9 kuna 3.7 | 5.2% | 12.1% | |
| Omega-6 fatty acids | 0.011 d | kubva 4.7 kuna 16.8 | 0.2% | 0.5% |
Iko kukosha kwesimba kuri 43 kcal.
- mukombe, cubes = 140 g (60.2 kCal)
- mukombe, mashed = 230 g (98.9 kCal)
- yakakura (5-3 / 4, yakareba x 3-1 / 4 ″ dia) = 380 g (163.4 kCal)
- wepakati (5-1 / 8 ″ yakareba x 3 ″ dia) = 304 g (130.7 kCal)
- diki (4-1 / 2, kureba x 2-3 / 4 ″ dia) = 152 g (65.4 kCal)
papaya akapfuma mavitamini uye zvicherwa zvakadai se: vitamini C - 67,7%
- 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: macalorie zvemukati 43 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, kuti papaya inobatsira sei, macalorie, zvinovaka muviri, zvinobatsira zvinhu zvepapaya