Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 26 kcal | 1684 kcal | 1.5% | 5.8% | 6477 d |
| MaProteins | 0.8 d | 76 d | 1.1% | 4.2% | 9500 d |
| mafuta | 0.2 d | 56 d | 0.4% | 1.5% | 28000 d |
| Carbohydrate | 5.1 d | 219 d | 2.3% | 8.8% | 4294 d |
| Organic acids | 0.2 d | ~ | |||
| Alimentary faibha | 1.9 d | 20 d | 9.5% | 36.5% | 1053 d |
| Mvura | 91 d | 2273 d | 4% | 15.4% | 2498 d |
| dota | 0.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 17 magiramu | 900 magiramu | 1.9% | 7.3% | 5294 d |
| beta carotenes | 0.1 mg | 5 mg | 2% | 7.7% | 5000 d |
| Vhitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 12.7% | 3000 d |
| Vhitamini B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 10.8% | 3600 d |
| Vitamini B4, choline | 17.1 mg | 500 mg | 3.4% | 13.1% | 2924 d |
| Vhitamini B5, pantothenic | 0.32 mg | 5 mg | 6.4% | 24.6% | 1563 d |
| Vhitamini B6, pyridoxine | 0.23 mg | 2 mg | 11.5% | 44.2% | 870 d |
| Vitamini B9, folate | 17 magiramu | 400 magiramu | 4.3% | 16.5% | 2353 d |
| Vitamini C, ascorbic | 60 mg | 90 mg | 66.7% | 256.5% | 150 d |
| Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 2.7% | 15000 d |
| Vhitamini H, biotin | 2.9 magiramu | 50 magiramu | 5.8% | 22.3% | 1724 d |
| Vhitamini K, phylloquinone | 38.2 magiramu | 120 magiramu | 31.8% | 122.3% | 314 d |
| Vitamini PP, HERE | 0.5 mg | 20 mg | 2.5% | 9.6% | 4000 d |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 302 mg | 2500 mg | 12.1% | 46.5% | 828 d |
| Calcium, CA | 53 mg | 1000 mg | 5.3% | 20.4% | 1887 d |
| Nesilicon, Si | 28 mg | 30 mg | 93.3% | 358.8% | 107 d |
| Magnesium, mg | 16 mg | 400 mg | 4% | 15.4% | 2500 d |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 1.2% | 32500 d |
| Sarufa, S | 14.3 mg | 1000 mg | 1.4% | 5.4% | 6993 d |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 15.4% | 2500 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.6 mg | 18 mg | 3.3% | 12.7% | 3000 d |
| Iodine, ini | 0.1 magiramu | 150 magiramu | 0.1% | 0.4% | 150000 d |
| Manganese, Mn | 0.243 mg | 2 mg | 12.2% | 46.9% | 823 d |
| Mhangura, Cu | 17 magiramu | 1000 magiramu | 1.7% | 6.5% | 5882 d |
| Nickel, ari | 5 magiramu | ~ | |||
| Selenium, Kana | 0.6 magiramu | 55 magiramu | 1.1% | 4.2% | 9167 d |
| Chrome, Kr | 0.1 magiramu | 50 magiramu | 0.2% | 0.8% | 50000 d |
| Zingi, Zn | 0.22 mg | 12 mg | 1.8% | 6.9% | 5455 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.5 d | ~ | |||
| Mono- uye disaccharides (shuga) | 4.6 d | hukuru 100 г | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.021 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.045 d | kubva 0.9 kuna 3.7 | 5% | 19.2% | |
| Omega-6 fatty acids | 0.035 d | kubva 4.7 kuna 16.8 | 0.7% | 2.7% |
Iko kukosha kwesimba kuri 26 kcal.
- 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 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.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
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.