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 | 172 kcal | 1684 kcal | 10.2% | 5.9% | 979 d |
| MaProteins | 7.89 d | 76 d | 10.4% | 6% | 963 d |
| mafuta | 12.95 d | 56 d | 23.1% | 13.4% | 432 d |
| Carbohydrate | 5.2 d | 219 d | 2.4% | 1.4% | 4212 d |
| Alimentary faibha | 0.7 d | 20 d | 3.5% | 2% | 2857 d |
| Mvura | 70.73 d | 2273 d | 3.1% | 1.8% | 3214 d |
| dota | 2.52 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 244 magiramu | 900 magiramu | 27.1% | 15.8% | 369 d |
| Retinol | 0.12 mg | ~ | |||
| alpha carotenes | 3 magiramu | ~ | |||
| beta carotenes | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 d |
| beta Cryptoxanthin | 2 magiramu | ~ | |||
| Lutein + Zeaxanthin | 3249 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 d |
| Vhitamini B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 d |
| Vitamini B4, choline | 61 mg | 500 mg | 12.2% | 7.1% | 820 d |
| Vhitamini B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 d |
| Vhitamini B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 d |
| Vitamini B9, folate | 77 magiramu | 400 magiramu | 19.3% | 11.2% | 519 d |
| Vitamini B12, cobalamin | 0.4 magiramu | 3 magiramu | 13.3% | 7.7% | 750 d |
| Vitamini C, ascorbic | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 d |
| Vhitamini D, calciferol | 0.8 magiramu | 10 magiramu | 8% | 4.7% | 1250 d |
| Vhitamini D3, cholecalciferol | 0.8 magiramu | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 d |
| Beta Tocopherol | 0.01 mg | ~ | |||
| Gamma Tocopherol | 0.16 mg | ~ | |||
| Vhitamini K, phylloquinone | 126.5 magiramu | 120 magiramu | 105.4% | 61.3% | 95 d |
| Vitamini PP, HERE | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 d |
| betaine | 29.9 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 d |
| Calcium, CA | 165 mg | 1000 mg | 16.5% | 9.6% | 606 d |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 d |
| Sodium, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 d |
| Sarufa, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 d |
| Phosphorus, P. | 139 mg | 800 mg | 17.4% | 10.1% | 576 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 d |
| Manganese, Mn | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 d |
| Mhangura, Cu | 59 magiramu | 1000 magiramu | 5.9% | 3.4% | 1695 d |
| Selenium, Kana | 11.1 magiramu | 55 magiramu | 20.2% | 11.7% | 495 d |
| Fluorine, F | 4.7 magiramu | 4000 magiramu | 0.1% | 0.1% | 85106 d |
| Zingi, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1.85 d | hukuru 100 г | |||
| galactose | 0.04 d | ~ | |||
| Glucose (dextrose) | 0.08 d | ~ | |||
| lactose | 1.51 d | ~ | |||
| maltose | 0.03 d | ~ | |||
| sucrose | 0.06 d | ~ | |||
| fructose | 0.05 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.366 d | ~ | |||
| valine | 0.505 d | ~ | |||
| Histidine * | 0.229 d | ~ | |||
| Isoleucine | 0.45 d | ~ | |||
| leucine | 0.708 d | ~ | |||
| lysine | 0.558 d | ~ | |||
| methionine | 0.207 d | ~ | |||
| threonine | 0.308 d | ~ | |||
| tryptophan | 0.108 d | ~ | |||
| phenylalanine | 0.406 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.323 d | ~ | |||
| Aspartic asidhi | 0.627 d | ~ | |||
| glycine | 0.216 d | ~ | |||
| Glutamic acid | 1.556 d | ~ | |||
| proline | 0.646 d | ~ | |||
| serine | 0.467 d | ~ | |||
| tyrosin | 0.35 d | ~ | |||
| cysteine | 0.095 d | ~ | |||
| sterols | |||||
| Cholesterol | 118 mg | hukuru 300 mg | |||
| Mafuta asidi | |||||
| Transgender | 0.188 d | hukuru 1.9 г | |||
| monounsaturated trans mafuta | 0.171 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 6.091 d | hukuru 18.7 г | |||
| 4: 0 Mafuta | 0.314 d | ~ | |||
| 6-0 nylon | 0.189 d | ~ | |||
| 8:0 Caprylic | 0.116 d | ~ | |||
| 10: 0 Capric | 0.227 d | ~ | |||
| 12:0 Lauric | 0.224 d | ~ | |||
| 14: 0 Zvangu | 0.858 d | ~ | |||
| 15:0 Pentadecanoic | 0.001 d | ~ | |||
| 16: 0 Palmitic | 2.89 d | ~ | |||
| 17-0 majarini | 0.035 d | ~ | |||
| 18:0 Stearin | 1.225 d | ~ | |||
| 20:0 Chiarachinic | 0.01 d | ~ | |||
| 22: 0 | 0.002 d | ~ | |||
| 24: 0 Lignoceric | 0.001 d | ~ | |||
| Monounsaturated mafuta acids | 3.021 d | min 16.8 г | 18% | 10.5% | |
| 14:1 Myristoleic | 0.001 d | ~ | |||
| 16:1 Palmitoleic | 0.215 d | ~ | |||
| 18:1 Olein (omega-9) | 2.793 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 d | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 d | ~ | |||
| Polyunsaturated mafuta acids | 0.61 d | kubva 11.2 kuna 20.6 | 5.4% | 3.1% | |
| 18:2 Linoleic | 0.467 d | ~ | |||
| 18:3 Linolenic | 0.111 d | ~ | |||
| 20:4 Arachidonic | 0.025 d | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 d | ~ | |||
| Omega-3 fatty acids | 0.119 d | kubva 0.9 kuna 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 d | ~ | |||
| Omega-6 fatty acids | 0.492 d | kubva 4.7 kuna 16.8 | 10.5% | 6.1% |
Iko kukosha kwesimba kuri 172 kcal.
- mukombe = 136 g (233.9 kCal)
- recipe goho = 813 g (1398.4 kCal)
Sipinachi yakavhuvhuta akapfuma mavitamini uye zvicherwa zvakaita se: vitamini A - 27,1%, beta-carotene - 29,9%, vhitamini B2 - 14,6%, choline - 12,2%, vhitamini B9 - 19,3%, vhitamini B12 - 13,3%, vitamini K - 105,4%, calcium - 16,5%, phosphorus - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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.
- Mixed chikamu che lecithin, inoita chikamu mukusanganisa uye metabolism ye phospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoita se lipotropic factor.
- 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.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- 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.
- 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.
- 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.
- 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.
Tags: macalorie zvemukati 172 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, Sipinachi souffle inobatsira sei, macalorie, zvinovaka muviri, anobatsira zvivakwa Sipinachi mweya.