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 | 2.86 d | 76 d | 3.8% | 16.5% | 2657 d |
| mafuta | 0.39 d | 56 d | 0.7% | 3% | 14359 d |
| Carbohydrate | 1.43 d | 219 d | 0.7% | 3% | 15315 d |
| Alimentary faibha | 2.2 d | 20 d | 11% | 47.8% | 909 d |
| Mvura | 91.4 d | 2273 d | 4% | 17.4% | 2487 d |
| dota | 1.72 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 469 magiramu | 900 magiramu | 52.1% | 226.5% | 192 d |
| beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 d |
| Lutein + Zeaxanthin | 12198 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 d |
| Vhitamini B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 d |
| Vitamini B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 d |
| Vhitamini B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 d |
| Vhitamini B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 d |
| Vitamini B9, folate | 194 magiramu | 400 magiramu | 48.5% | 210.9% | 206 d |
| Vitamini C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 d |
| Vitamini E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 d |
| Gamma Tocopherol | 0.18 mg | ~ | |||
| Vhitamini K, phylloquinone | 482.9 magiramu | 120 magiramu | 402.4% | 1749.6% | 25 d |
| Vitamini PP, HERE | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 d |
| betaine | 102.6 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 558 mg | 2500 mg | 22.3% | 97% | 448 d |
| Calcium, CA | 99 mg | 1000 mg | 9.9% | 43% | 1010 d |
| Magnesium, mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 d |
| Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 d |
| Sarufa, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 d |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 26.5% | 1633 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 d |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 d |
| Mhangura, Cu | 130 magiramu | 1000 magiramu | 13% | 56.5% | 769 d |
| Selenium, Kana | 1 magiramu | 55 magiramu | 1.8% | 7.8% | 5500 d |
| Zingi, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.42 d | hukuru 100 г | |||
| galactose | 0.1 d | ~ | |||
| Glucose (dextrose) | 0.11 d | ~ | |||
| sucrose | 0.07 d | ~ | |||
| fructose | 0.15 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.162 d | ~ | |||
| valine | 0.161 d | ~ | |||
| Histidine * | 0.064 d | ~ | |||
| Isoleucine | 0.147 d | ~ | |||
| leucine | 0.223 d | ~ | |||
| lysine | 0.174 d | ~ | |||
| methionine | 0.053 d | ~ | |||
| threonine | 0.122 d | ~ | |||
| tryptophan | 0.039 d | ~ | |||
| phenylalanine | 0.129 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.142 d | ~ | |||
| Aspartic asidhi | 0.24 d | ~ | |||
| glycine | 0.134 d | ~ | |||
| Glutamic acid | 0.343 d | ~ | |||
| proline | 0.112 d | ~ | |||
| serine | 0.104 d | ~ | |||
| tyrosin | 0.108 d | ~ | |||
| cysteine | 0.035 d | ~ | |||
| sterols | |||||
| phytosterols | 9 mg | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.063 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.01 d | ~ | |||
| 16: 0 Palmitic | 0.049 d | ~ | |||
| 18:0 Stearin | 0.004 d | ~ | |||
| Monounsaturated mafuta acids | 0.01 d | min 16.8 г | 0.1% | 0.4% | |
| 16:1 Palmitoleic | 0.005 d | ~ | |||
| 18:1 Olein (omega-9) | 0.005 d | ~ | |||
| Polyunsaturated mafuta acids | 0.165 d | kubva 11.2 kuna 20.6 | 1.5% | 6.5% | |
| 18:2 Linoleic | 0.026 d | ~ | |||
| 18:3 Linolenic | 0.138 d | ~ | |||
| 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.
- mukombe = 30 g (6.9 kCal)
- homwe (10 oz) = 284 g (65.3 kCal)
- shizha = 10 g (2.3 kcal)
- boka = 340 g (78.2 kcal)
Sipinachi, mbishi ane mavitamini uye zvicherwa zvakadai se: vitamini A - 52,1%, beta-carotene - 112,5%, vhitamini B9 - 48,5%, vhitamini C - 31,2%, vhitamini E - 13,5% K - 402,4%, potasium - 22,3%, magnesium - 19,8%, iron - 15,1%, manganese - 44,9%, mhangura - 13%
- 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 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.
- 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.
- 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.
Tags: calorie yemukati 23 kcal, kuumbwa kwemakemikari, kukosha kwekudya, mavhitamini, zvicherwa, sei Sipinachi inobatsira, mbishi, macalorie, zvinovaka muviri, zvinobatsira zveSipinachi, mbishi