Calorie zvemukati zvakakangwa nzungu. Kemikari kuumbwa uye kukosha kwehutano.

Kukosha kwehutano uye makemikari akaumbwa.

Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
NutrientuwanduNorm **% yeyakajairika muna 100 g% yeyakajairwa mu100 kcal100% zvakajairwa
Calorie kukosha703 kcal1684 kcal41.7%5.9%240 d
MaProteins17.8 d76 d23.4%3.3%427 d
mafuta66.1 d56 d118%16.8%85 d
Carbohydrate9.4 d219 d4.3%0.6%2330 d
Organic acids0.1 d~
Alimentary faibha2.8 d20 d14%2%714 d
Mvura2 d2273 d0.1%113650 d
dota1.8 d~
mavhitamini
Vhitamini A, RE3 magiramu900 magiramu0.3%30000 d
beta carotenes0.036 mg5 mg0.7%0.1%13889 d
Vhitamini B1, thiamine0.15 mg1.5 mg10%1.4%1000 d
Vhitamini B2, riboflavin0.08 mg1.8 mg4.4%0.6%2250 d
Vitamini B4, choline45.6 mg500 mg9.1%1.3%1096 d
Vhitamini B5, pantothenic0.923 mg5 mg18.5%2.6%542 d
Vhitamini B6, pyridoxine0.62 mg2 mg31%4.4%323 d
Vitamini B9, folate88 magiramu400 magiramu22%3.1%455 d
Vitamini C, ascorbic3.8 mg90 mg4.2%0.6%2368 d
Vitamini E, alpha tocopherol, TE20.4 mg15 mg136%19.3%74 d
Vhitamini H, biotin76 magiramu50 magiramu152%21.6%66 d
Vhitamini K, phylloquinone14.2 magiramu120 magiramu11.8%1.7%845 d
Vitamini PP, HERE5 mg20 mg25%3.6%400 d
niacin1.8 mg~
macronutrients
Potasium, K504 mg2500 mg20.2%2.9%496 d
Calcium, CA221 mg1000 mg22.1%3.1%452 d
Nesilicon, Si50 mg30 mg166.7%23.7%60 d
Magnesium, mg420 mg400 mg105%14.9%95 d
Sodium, Na25 mg1300 mg1.9%0.3%5200 d
Sarufa, S150.3 mg1000 mg15%2.1%665 d
Phosphorus, P.299 mg800 mg37.4%5.3%268 d
Chlorine, Cl22 mg2300 mg1%0.1%10455 d
Tsvaga Elements
Aluminium, Al425 magiramu~
Bohr, B.170 magiramu~
Vanadium, V100 magiramu~
Simbi, Kutenda2.8 mg18 mg15.6%2.2%643 d
Iodine, ini0.2 magiramu150 magiramu0.1%75000 d
Cobalt, Co.12.3 magiramu10 magiramu123%17.5%81 d
Lithium, Li6 magiramu~
Manganese, Mn5.55 mg2 mg277.5%39.5%36 d
Mhangura, Cu1750 magiramu1000 magiramu175%24.9%57 d
Molybdenum, Mo.29.7 magiramu70 magiramu42.4%6%236 d
Nickel, ari35 magiramu~
Rubidium, Rb27 magiramu~
Selenium, Kana4.1 magiramu55 magiramu7.5%1.1%1341 d
Strontium, Sr.200 magiramu~
Titan, iwe45 magiramu~
Fluorine, F17 magiramu4000 magiramu0.4%0.1%23529 d
Chrome, Kr170 magiramu50 magiramu340%48.4%29 d
Zingi, Zn2.5 mg12 mg20.8%3%480 d
Zirconium, Zr7.4 magiramu~
Digestible makabhohaidhiretsi
Starch uye dextrins9.2 d~
Mono- uye disaccharides (shuga)0.2 dhukuru 100 г
Yakaguta mafuta acids
Yakaguta mafuta acids3.6 dhukuru 18.7 г
Polyunsaturated mafuta acids
Omega-3 fatty acids0.06 dkubva 0.9 kuna 3.76.7%1%
Omega-6 fatty acids8.403 dkubva 4.7 kuna 16.8100%14.2%
 

Iko kukosha kwesimba kuri 703 kcal.

Nzungu dzakakangwa akapfuma mavitamini nemaminerari senge: vitamini B5 - 18,5%, vhitamini B6 - 31%, vhitamini B9 - 22%, vhitamini E - 136%, vhitamini H - 152%, vhitamini K - 11,8%, vhitamini PP - 25%, potasium - 20,2%, calcium - 22,1%, silicon - 166,7%, magnesium - 105%, phosphorus - 37,4%, iron - 15,6%, cobalt - 123%, manganese - 277,5%, mhangura - 175%, molybdenum - 42,4%, chromium - 340%, zinc - 20,8%
  • 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 B6 se coenzyme, ivo vanotora chikamu mune metabolism ye nucleic acids uye amino acids. Kushomeka kwehukama kunotungamira mukukanganisa kusanganisa kweiyo nucleic acids uye mapuroteni, izvo zvinoguma nekudzivirirwa kwesero kukura uye kupatsanurwa, kunyanya mukukurumidza kuwedzera matishu: pfupa remukati, ura hwepamuviri epithelium, nezvimwe. kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuberekwa uye kusagadzikana kwekukura kwemwana. Sangano rakasimba rakaratidzirwa pakati pemafolate uye homocysteine ​​mazinga uye njodzi yehutano hwemwoyo.
  • 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.
  • 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.
  • 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.
  • 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.
  • Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
  • 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.
  • simbi chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
  • Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
  • 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.
  • mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
  • Molybdenum inogadzira akawanda enzymes ayo anopa metabolism yesarufa-ine amino acids, purines uye pyrimidines.
  • Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
  • zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
Tags: macalorie zvemukati 703 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinoshandiswa nzungu dzakakangwa, macalorie, zvinovaka muviri, zvinhu zvinobatsira zvehazelnut

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.

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