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 | 23 kcal | 1684 kcal | 1.4% | 6.1% | 7322 d |
| MaProteins | 2.9 d | 76 d | 3.8% | 16.5% | 2621 d |
| mafuta | 0.3 d | 56 d | 0.5% | 2.2% | 18667 d |
| Carbohydrate | 2 d | 219 d | 0.9% | 3.9% | 10950 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 1.3 d | 20 d | 6.5% | 28.3% | 1538 d |
| Mvura | 91.6 d | 2273 d | 4% | 17.4% | 2481 d |
| dota | 1.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 750 magiramu | 900 magiramu | 83.3% | 362.2% | 120 d |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 d |
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 d |
| Vhitamini B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 d |
| Vitamini B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 d |
| Vitamini B9, folate | 80 magiramu | 400 magiramu | 20% | 87% | 500 d |
| Vitamini C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 d |
| Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 d |
| Vhitamini H, biotin | 0.1 magiramu | 50 magiramu | 0.2% | 0.9% | 50000 d |
| Vhitamini K, phylloquinone | 482.9 magiramu | 120 magiramu | 402.4% | 1749.6% | 25 d |
| Vitamini PP, HERE | 1.2 mg | 20 mg | 6% | 26.1% | 1667 d |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 774 mg | 2500 mg | 31% | 134.8% | 323 d |
| Calcium, CA | 106 mg | 1000 mg | 10.6% | 46.1% | 943 d |
| Nesilicon, Si | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 d |
| Magnesium, mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 d |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 d |
| Sarufa, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 d |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 45.2% | 964 d |
| Chlorine, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 104 magiramu | ~ | |||
| Bohr, B. | 37.1 magiramu | ~ | |||
| Vanadium, V | 7.9 magiramu | ~ | |||
| Simbi, Kutenda | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 d |
| Iodine, ini | 15.9 magiramu | 150 magiramu | 10.6% | 46.1% | 943 d |
| Cobalt, Co. | 1.6 magiramu | 10 magiramu | 16% | 69.6% | 625 d |
| Lithium, Li | 0.7 magiramu | ~ | |||
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 d |
| Mhangura, Cu | 13 magiramu | 1000 magiramu | 1.3% | 5.7% | 7692 d |
| Molybdenum, Mo. | 5.2 magiramu | 70 magiramu | 7.4% | 32.2% | 1346 d |
| Nickel, ari | 1.4 magiramu | ~ | |||
| Rubidium, Rb | 18.7 magiramu | ~ | |||
| Selenium, Kana | 1 magiramu | 55 magiramu | 1.8% | 7.8% | 5500 d |
| Strontium, Sr. | 67 magiramu | ~ | |||
| Fluorine, F | 44.6 magiramu | 4000 magiramu | 1.1% | 4.8% | 8969 d |
| Chrome, Kr | 2.8 magiramu | 50 magiramu | 5.6% | 24.3% | 1786 d |
| Zingi, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 1.9 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | 0.851 d | ~ | |||
| Arginine * | 0.13 d | ~ | |||
| valine | 0.133 d | ~ | |||
| Histidine * | 0.051 d | ~ | |||
| Isoleucine | 0.106 d | ~ | |||
| leucine | 0.15 d | ~ | |||
| lysine | 0.156 d | ~ | |||
| methionine | 0.034 d | ~ | |||
| Methionine + Cysteine | 0.06 d | ~ | |||
| threonine | 0.112 d | ~ | |||
| tryptophan | 0.039 d | ~ | |||
| phenylalanine | 0.121 d | ~ | |||
| Phenylalanine + Tyrosine | 0.21 d | ~ | |||
| Inogona kutsiva amino acids | 1.263 d | ~ | |||
| alanine | 0.127 d | ~ | |||
| Aspartic asidhi | 0.227 d | ~ | |||
| glycine | 0.106 d | ~ | |||
| Glutamic acid | 0.318 d | ~ | |||
| proline | 0.096 d | ~ | |||
| serine | 0.092 d | ~ | |||
| tyrosin | 0.093 d | ~ | |||
| cysteine | 0.023 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.1 d | hukuru 18.7 г | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.138 d | kubva 0.9 kuna 3.7 | 15.3% | 66.5% | |
| Omega-6 fatty acids | 0.026 d | kubva 4.7 kuna 16.8 | 0.6% | 2.6% |
Iko kukosha kwesimba kuri 23 kcal.
sipinachi akapfuma mavitamini uye zvicherwa zvakadai se: vhitamini A - 83,3%, beta-carotene - 90%, vhitamini B2 - 13,9%, vhitamini B9 - 20%, vhitamini C - 61,1%, vhitamini E - 16,7, 402,4, 31%, vhitamini K - 170,7%, potasium - 20,5%, silicon - 75,1%, magnesium - 16%, iron - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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.
- 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 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.
- 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 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.
- 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.
- 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.
ZVINOKOSHA ZVEMAHARA
Tags: macalorie zvemukati 23 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, mashandiro epinashi
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.