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 | 168 kcal | 1684 kcal | 10% | 6% | 1002 d |
| MaProteins | 23.8 d | 76 d | 31.3% | 18.6% | 319 d |
| mafuta | 7.38 d | 56 d | 13.2% | 7.9% | 759 d |
| Mvura | 68.72 d | 2273 d | 3% | 1.8% | 3308 d |
| dota | 1.44 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 100 magiramu | 900 magiramu | 11.1% | 6.6% | 900 d |
| Retinol | 0.1 mg | ~ | |||
| Vhitamini B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 5.7% | 1049 d |
| Vhitamini B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 3.5% | 1682 d |
| Vitamini B4, choline | 77.6 mg | 500 mg | 15.5% | 9.2% | 644 d |
| Vhitamini B5, pantothenic | 1.99 mg | 5 mg | 39.8% | 23.7% | 251 d |
| Vhitamini B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 11.5% | 518 d |
| Vitamini B9, folate | 12 magiramu | 400 magiramu | 3% | 1.8% | 3333 d |
| Vitamini B12, cobalamin | 4.11 magiramu | 3 magiramu | 137% | 81.5% | 73 d |
| Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.9% | 3103 d |
| Vhitamini D, calciferol | 19 magiramu | 10 magiramu | 190% | 113.1% | 53 d |
| Vhitamini D3, cholecalciferol | 19 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 2.79 mg | 15 mg | 18.6% | 11.1% | 538 d |
| Gamma Tocopherol | 0.05 mg | ~ | |||
| Vhitamini K, phylloquinone | 0.1 magiramu | 120 magiramu | 0.1% | 0.1% | 120000 d |
| Vitamini PP, HERE | 6.646 mg | 20 mg | 33.2% | 19.8% | 301 d |
| macronutrients | |||||
| Potasium, K | 450 mg | 2500 mg | 18% | 10.7% | 556 d |
| Calcium, CA | 30 mg | 1000 mg | 3% | 1.8% | 3333 d |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.5% | 1333 d |
| Sodium, Na | 61 mg | 1300 mg | 4.7% | 2.8% | 2131 d |
| Sarufa, S | 238 mg | 1000 mg | 23.8% | 14.2% | 420 d |
| Phosphorus, P. | 270 mg | 800 mg | 33.8% | 20.1% | 296 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.36 mg | 18 mg | 2% | 1.2% | 5000 d |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 d |
| Mhangura, Cu | 55 magiramu | 1000 magiramu | 5.5% | 3.3% | 1818 d |
| Selenium, Kana | 28.1 magiramu | 55 magiramu | 51.1% | 30.4% | 196 d |
| Zingi, Zn | 0.54 mg | 12 mg | 4.5% | 2.7% | 2222 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.491 d | ~ | |||
| valine | 1.283 d | ~ | |||
| Histidine * | 0.733 d | ~ | |||
| Isoleucine | 1.148 d | ~ | |||
| leucine | 2.025 d | ~ | |||
| lysine | 2.287 d | ~ | |||
| methionine | 0.738 d | ~ | |||
| threonine | 1.092 d | ~ | |||
| tryptophan | 0.279 d | ~ | |||
| phenylalanine | 0.973 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.507 d | ~ | |||
| Aspartic asidhi | 2.551 d | ~ | |||
| glycine | 1.196 d | ~ | |||
| Glutamic acid | 3.719 d | ~ | |||
| proline | 0.881 d | ~ | |||
| serine | 1.016 d | ~ | |||
| tyrosin | 0.84 d | ~ | |||
| cysteine | 0.267 d | ~ | |||
| sterols | |||||
| Cholesterol | 70 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.056 d | hukuru 1.9 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 1.651 d | hukuru 18.7 г | |||
| 12:0 Lauric | 0.005 d | ~ | |||
| 14: 0 Zvangu | 0.217 d | ~ | |||
| 15:0 Pentadecanoic | 0.017 d | ~ | |||
| 16: 0 Palmitic | 1.108 d | ~ | |||
| 17-0 majarini | 0.015 d | ~ | |||
| 18:0 Stearin | 0.274 d | ~ | |||
| 20:0 Chiarachinic | 0.009 d | ~ | |||
| 22: 0 | 0.004 d | ~ | |||
| 24: 0 Lignoceric | 0.002 d | ~ | |||
| Monounsaturated mafuta acids | 2.363 d | min 16.8 г | 14.1% | 8.4% | |
| 14:1 Myristoleic | 0.004 d | ~ | |||
| 15: 1 Pentekosti | 0.006 d | ~ | |||
| 16:1 Palmitoleic | 0.406 d | ~ | |||
| 18:1 Olein (omega-9) | 1.64 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.265 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.021 d | ~ | |||
| 24: 1 Chiratidzo, cis (omega-9) | 0.02 d | ~ | |||
| Polyunsaturated mafuta acids | 1.799 d | kubva 11.2 kuna 20.6 | 16.1% | 9.6% | |
| 18:2 Linoleic | 0.588 d | ~ | |||
| 18:3 Linolenic | 0.08 d | ~ | |||
| 18: 4 Omega-3 starch | 0.001 d | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.047 d | ~ | |||
| 20:3 Eicosatriene | 0.033 d | ~ | |||
| 20:4 Arachidonic | 0.051 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 d | ~ | |||
| Omega-3 fatty acids | 1.065 d | kubva 0.9 kuna 3.7 | 100% | 59.5% | |
| 22:4 Docosatetraene, Omega-6 | 0.008 d | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 d | ~ | |||
| Omega-6 fatty acids | 0.727 d | kubva 4.7 kuna 16.8 | 15.5% | 9.2% |
Iko kukosha kwesimba kuri 168 kcal.
- 3 oz = 85 g (142.8 kCal)
- chidimbu = 71 g (119.3 kCal)
Yepurazi-yakavezwa muraraungu hove, yakabikwa mukupisa akapfuma mavitamini uye zvicherwa senge: vhitamini A - 11,1%, choline - 15,5%, vhitamini B5 - 39,8%, vhitamini B6 - 19,3%, vhitamini B12 - 137%, vhitamini D - 190% , vhitamini E - 18,6%, vhitamini PP - 33,2%, potasium - 18%, phosphorus - 33,8%, selenium - 51,1%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Mixed chikamu che lecithin, inoita chikamu mukusanganisa uye metabolism ye phospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoita se lipotropic factor.
- Vitamin B5 anotora chikamu mapuroteni, mafuta, makabhohaidhiretsi muviri, remafuta akawandisa muviri, kwetunhu dzinoverengeka mahormone, hemoglobin, inosimudzira Absorção de ofgua amino asidhi uye shuga muura, inotsigira adrenal cortex. Kushaikwa kwepantothenic acid kunogona kutungamira kukuvara kune ganda uye mucous membranes.
- 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.
- 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.
- vhitamini D inochengetedza homeostasis yecalcium uye phosphorus, inoita maitiro emapfupa emamineralization. Kushaikwa kwevhitamini D kunotungamira kukundikana kwemetabolism yecalcium uye phosphorus mumapfupa, kuwedzera demineralization yemapfupa tishu, iyo inotungamira kune yakawedzera njodzi ye osteoporosis.
- 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.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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: koriori zvine 168 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, nei zvichikosha