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 | 56 kcal | 1684 kcal | 3.3% | 5.9% | 3007 d |
| MaProteins | 12.19 d | 76 d | 16% | 28.6% | 623 d |
| mafuta | 0.41 d | 56 d | 0.7% | 1.3% | 13659 d |
| Mvura | 86.75 d | 2273 d | 3.8% | 6.8% | 2620 d |
| dota | 1.36 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 3 magiramu | 900 magiramu | 0.3% | 0.5% | 30000 d |
| Retinol | 0.003 mg | ~ | |||
| Vhitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3.6% | 5000 d |
| Vhitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 7.9% | 2250 d |
| Vitamini B4, choline | 65 mg | 500 mg | 13% | 23.2% | 769 d |
| Vhitamini B5, pantothenic | 0.237 mg | 5 mg | 4.7% | 8.4% | 2110 d |
| Vhitamini B6, pyridoxine | 0.069 mg | 2 mg | 3.5% | 6.3% | 2899 d |
| Vitamini B9, folate | 3 magiramu | 400 magiramu | 0.8% | 1.4% | 13333 d |
| Vitamini B12, cobalamin | 1.63 magiramu | 3 magiramu | 54.3% | 97% | 184 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 3.6% | 5000 d |
| Vhitamini D3, cholecalciferol | 0.2 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 5.9% | 3061 d |
| Vitamini PP, HERE | 0.653 mg | 20 mg | 3.3% | 5.9% | 3063 d |
| macronutrients | |||||
| Potasium, K | 160 mg | 2500 mg | 6.4% | 11.4% | 1563 d |
| Calcium, CA | 15 mg | 1000 mg | 1.5% | 2.7% | 6667 d |
| Magnesium, mg | 16 mg | 400 mg | 4% | 7.1% | 2500 d |
| Sodium, Na | 333 mg | 1300 mg | 25.6% | 45.7% | 390 d |
| Sarufa, S | 121.9 mg | 1000 mg | 12.2% | 21.8% | 820 d |
| Phosphorus, P. | 284 mg | 800 mg | 35.5% | 63.4% | 282 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.22 mg | 18 mg | 1.2% | 2.1% | 8182 d |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 1.1% | 18182 d |
| Mhangura, Cu | 31 magiramu | 1000 magiramu | 3.1% | 5.5% | 3226 d |
| Selenium, Kana | 15.9 magiramu | 55 magiramu | 28.9% | 51.6% | 346 d |
| Zingi, Zn | 0.31 mg | 12 mg | 2.6% | 4.6% | 3871 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.859 d | ~ | |||
| valine | 0.619 d | ~ | |||
| Histidine * | 0.259 d | ~ | |||
| Isoleucine | 0.573 d | ~ | |||
| leucine | 0.98 d | ~ | |||
| lysine | 1.118 d | ~ | |||
| methionine | 0.37 d | ~ | |||
| threonine | 0.536 d | ~ | |||
| tryptophan | 0.166 d | ~ | |||
| phenylalanine | 0.471 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.693 d | ~ | |||
| Aspartic asidhi | 1.211 d | ~ | |||
| glycine | 0.545 d | ~ | |||
| Glutamic acid | 1.922 d | ~ | |||
| proline | 0.462 d | ~ | |||
| serine | 0.499 d | ~ | |||
| tyrosin | 0.453 d | ~ | |||
| cysteine | 0.129 d | ~ | |||
| sterols | |||||
| Cholesterol | 46 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.016 d | hukuru 1.9 г | |||
| monounsaturated trans mafuta | 0.004 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.124 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.001 d | ~ | |||
| 14: 0 Zvangu | 0.004 d | ~ | |||
| 15:0 Pentadecanoic | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.087 d | ~ | |||
| 17-0 majarini | 0.001 d | ~ | |||
| 18:0 Stearin | 0.029 d | ~ | |||
| Monounsaturated mafuta acids | 0.079 d | min 16.8 г | 0.5% | 0.9% | |
| 14:1 Myristoleic | 0.001 d | ~ | |||
| 15: 1 Pentekosti | 0.001 d | ~ | |||
| 16:1 Palmitoleic | 0.004 d | ~ | |||
| 16:1 cis | 0.003 d | ~ | |||
| 16: 1 kutenderera | 0.001 d | ~ | |||
| 17:1 Heptadecene | 0.004 d | ~ | |||
| 18:1 Olein (omega-9) | 0.052 d | ~ | |||
| 18:1 cis | 0.048 d | ~ | |||
| 18: 1 kutenderera | 0.004 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 d | ~ | |||
| 22:1 cis | 0.001 d | ~ | |||
| 24: 1 Chiratidzo, cis (omega-9) | 0.005 d | ~ | |||
| Polyunsaturated mafuta acids | 0.195 d | kubva 11.2 kuna 20.6 | 1.7% | 3% | |
| 18:2 Linoleic | 0.016 d | ~ | |||
| 18: 2 trans isomer, haina kutsanangurwa | 0.011 d | ~ | |||
| 18: 2 Omega-6, cis, chi | 0.004 d | ~ | |||
| 18:3 Linolenic | 0.001 d | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.001 d | ~ | |||
| 18: 4 Omega-3 starch | 0.001 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.001 d | ~ | |||
| 20:3 Eicosatriene | 0.002 d | ~ | |||
| 20:3 Omega-6 | 0.002 d | ~ | |||
| 20:4 Arachidonic | 0.005 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.049 d | ~ | |||
| Omega-3 fatty acids | 0.171 d | kubva 0.9 kuna 3.7 | 19% | 33.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.116 d | ~ | |||
| Omega-6 fatty acids | 0.012 d | kubva 4.7 kuna 16.8 | 0.3% | 0.5% |
Iko kukosha kwesimba kuri 56 kcal.
- 3 oz = 85 g (47.6 kCal)
- chidimbu = 77 g (43.1 kCal)
Pollock, mbishi akapfuma mavitamini uye zvicherwa zvakadai se: choline - 13%, vhitamini B12 - 54,3%, phosphorus - 35,5%, selenium - 28,9%
- Mixed chikamu che lecithin, inoita chikamu mukusanganisa uye metabolism ye phospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoita se lipotropic factor.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana mavitamini uye zvinobatanidzwa mukuumbwa kweropa. Kushaya vhitamini B12 kunotungamira mukushomeka kwekusakwana kana kwechipiri folate kushomeka, pamwe neanemia, leukopenia, thrombocytopenia.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inotora chikamu mukutonga kwezviito zvehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Beck (osteoarthritis ine hurema hwakawanda hwemajoini, musana uye magumo), Keshan chirwere (endemic myocardiopathy), nhaka nhaka thrombastenia.
Tags: macalorie zvemukati 56 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, pollock inobatsira sei, mbishi, macalorie, zvinovaka muviri, zvinhu zvinobatsira zvepollock, mbishi