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 | 243 kcal | 1684 kcal | 14.4% | 5.9% | 693 d |
| MaProteins | 12.9 d | 76 d | 17% | 7% | 589 d |
| mafuta | 20.9 d | 56 d | 37.3% | 15.3% | 268 d |
| Carbohydrate | 0.9 d | 219 d | 0.4% | 0.2% | 24333 d |
| Mvura | 63.5 d | 2273 d | 2.8% | 1.2% | 3580 d |
| dota | 1.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 230 magiramu | 900 magiramu | 25.6% | 10.5% | 391 d |
| Retinol | 0.22 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 d |
| Vhitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 d |
| Vhitamini B2, riboflavin | 0.44 mg | 1.8 mg | 24.4% | 10% | 409 d |
| Vitamini B4, choline | 317.1 mg | 500 mg | 63.4% | 26.1% | 158 d |
| Vhitamini B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 13.7% | 301 d |
| Vhitamini B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 3.8% | 1087 d |
| Vitamini B9, folate | 51 magiramu | 400 magiramu | 12.8% | 5.3% | 784 d |
| Vitamini B12, cobalamin | 0.97 magiramu | 3 magiramu | 32.3% | 13.3% | 309 d |
| Vhitamini D, calciferol | 2.2 magiramu | 10 magiramu | 22% | 9.1% | 455 d |
| Vitamini E, alpha tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 9.6% | 429 d |
| Vhitamini K, phylloquinone | 5.6 magiramu | 120 magiramu | 4.7% | 1.9% | 2143 d |
| Vitamini PP, HERE | 3.6 mg | 20 mg | 18% | 7.4% | 556 d |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 143 mg | 2500 mg | 5.7% | 2.3% | 1748 d |
| Calcium, CA | 59 mg | 1000 mg | 5.9% | 2.4% | 1695 d |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 1.4% | 3077 d |
| Sodium, Na | 404 mg | 1300 mg | 31.1% | 12.8% | 322 d |
| Sarufa, S | 136.1 mg | 1000 mg | 13.6% | 5.6% | 735 d |
| Phosphorus, P. | 218 mg | 800 mg | 27.3% | 11.2% | 367 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 2.5 mg | 18 mg | 13.9% | 5.7% | 720 d |
| Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.6% | 6667 d |
| Mhangura, Cu | 78 magiramu | 1000 magiramu | 7.8% | 3.2% | 1282 d |
| Selenium, Kana | 33.1 magiramu | 55 magiramu | 60.2% | 24.8% | 166 d |
| Fluorine, F | 1.2 magiramu | 4000 magiramu | 333333 d | ||
| Zingi, Zn | 1.39 mg | 12 mg | 11.6% | 4.8% | 863 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.9 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 548 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 4.9 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.207 d | kubva 0.9 kuna 3.7 | 23% | 9.5% | |
| Omega-6 fatty acids | 3.003 d | kubva 4.7 kuna 16.8 | 63.9% | 26.3% |
Iko kukosha kwesimba kuri 243 kcal.
Mazai akaomeswa, 1-312 imwe neimwe akapfuma mavitamini nemaminerari senge: vhitamini A - 25,6%, vhitamini B2 - 24,4%, choline - 63,4%, vhitamini B5 - 33,2%, vhitamini B9 - 12,8%, vhitamini B12 - 32,3%, vhitamini D - 22%, vhitamini E - 23,3%, vhitamini PP - 18%, phosphorus - 27,3%, iron - 13,9%, selenium - 60,2%, zinc - 11,6, XNUMX, XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- 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 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.
- 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.
- 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.
- 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.
- 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 zvirimo 243 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Mazai akaomeswa, 1-312 imwe neimwe, macalorie, zvinovaka muviri, anobatsira ehupfumi Mazai akaomeswa, 1-312 imwe neimwe
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.