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 | 29 kcal | 1684 kcal | 1.7% | 5.9% | 5807 d |
| MaProteins | 3.35 d | 76 d | 4.4% | 15.2% | 2269 d |
| mafuta | 0.42 d | 56 d | 0.8% | 2.8% | 13333 d |
| Carbohydrate | 1.58 d | 219 d | 0.7% | 2.4% | 13861 d |
| Alimentary faibha | 3.4 d | 20 d | 17% | 58.6% | 588 d |
| Mvura | 90.4 d | 2273 d | 4% | 13.8% | 2514 d |
| dota | 0.85 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 538 magiramu | 900 magiramu | 59.8% | 206.2% | 167 d |
| beta carotenes | 6.459 mg | 5 mg | 129.2% | 445.5% | 77 d |
| Lutein + Zeaxanthin | 11915 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 12.4% | 2778 d |
| Vhitamini B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 14.1% | 2432 d |
| Vitamini B4, choline | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 d |
| Vhitamini B5, pantothenic | 0.069 mg | 5 mg | 1.4% | 4.8% | 7246 d |
| Vhitamini B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 d |
| Vitamini B9, folate | 39 magiramu | 400 magiramu | 9.8% | 33.8% | 1026 d |
| Vitamini C, ascorbic | 21.8 mg | 90 mg | 24.2% | 83.4% | 413 d |
| Vitamini E, alpha tocopherol, TE | 2.66 mg | 15 mg | 17.7% | 61% | 564 d |
| Vhitamini K, phylloquinone | 518.9 magiramu | 120 magiramu | 432.4% | 1491% | 23 d |
| Vitamini PP, HERE | 0.468 mg | 20 mg | 2.3% | 7.9% | 4274 d |
| macronutrients | |||||
| Potasium, K | 224 mg | 2500 mg | 9% | 31% | 1116 d |
| Calcium, CA | 152 mg | 1000 mg | 15.2% | 52.4% | 658 d |
| Magnesium, mg | 26 mg | 400 mg | 6.5% | 22.4% | 1538 d |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 4.1% | 8667 d |
| Sarufa, S | 33.5 mg | 1000 mg | 3.4% | 11.7% | 2985 d |
| Phosphorus, P. | 34 mg | 800 mg | 4.3% | 14.8% | 2353 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.94 mg | 18 mg | 10.8% | 37.2% | 928 d |
| Manganese, Mn | 0.475 mg | 2 mg | 23.8% | 82.1% | 421 d |
| Mhangura, Cu | 150 magiramu | 1000 magiramu | 15% | 51.7% | 667 d |
| Selenium, Kana | 1.2 magiramu | 55 magiramu | 2.2% | 7.6% | 4583 d |
| Zingi, Zn | 0.41 mg | 12 mg | 3.4% | 11.7% | 2927 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.75 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.21 d | ~ | |||
| valine | 0.228 d | ~ | |||
| Histidine * | 0.081 d | ~ | |||
| Isoleucine | 0.173 d | ~ | |||
| leucine | 0.307 d | ~ | |||
| lysine | 0.218 d | ~ | |||
| methionine | 0.076 d | ~ | |||
| threonine | 0.184 d | ~ | |||
| tryptophan | 0.058 d | ~ | |||
| phenylalanine | 0.206 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.229 d | ~ | |||
| Aspartic asidhi | 0.353 d | ~ | |||
| glycine | 0.201 d | ~ | |||
| Glutamic acid | 0.457 d | ~ | |||
| proline | 0.158 d | ~ | |||
| serine | 0.137 d | ~ | |||
| tyrosin | 0.13 d | ~ | |||
| cysteine | 0.038 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.099 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.002 d | ~ | |||
| 10: 0 Capric | 0.002 d | ~ | |||
| 12:0 Lauric | 0.002 d | ~ | |||
| 14: 0 Zvangu | 0.004 d | ~ | |||
| 16: 0 Palmitic | 0.076 d | ~ | |||
| 18:0 Stearin | 0.014 d | ~ | |||
| Monounsaturated mafuta acids | 0.028 d | min 16.8 г | 0.2% | 0.7% | |
| 16:1 Palmitoleic | 0.02 d | ~ | |||
| 18:1 Olein (omega-9) | 0.007 d | ~ | |||
| Polyunsaturated mafuta acids | 0.17 d | kubva 11.2 kuna 20.6 | 1.5% | 5.2% | |
| 18:2 Linoleic | 0.051 d | ~ | |||
| 18:3 Linolenic | 0.119 d | ~ | |||
| Omega-3 fatty acids | 0.119 d | kubva 0.9 kuna 3.7 | 13.2% | 45.5% | |
| Omega-6 fatty acids | 0.051 d | kubva 4.7 kuna 16.8 | 1.1% | 3.8% |
Iko kukosha kwesimba kuri 29 kcal.
- mukombe = 164 g (47.6 kCal)
- package (10 oz) goho = 220 g (63.8 kCal)
Turnips, greens, chando, yakabikwa, hapana munyu akapfuma mavitamini uye zvicherwa senge: vhitamini A - 59,8%, beta-carotene - 129,2%, vhitamini C - 24,2%, vhitamini E - 17,7%, vhitamini K - 432,4%, calcium - 15,2%, manganese - 23,8%, mhangura - 15%
- 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.
- 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.
- 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.
- 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 29 kcal, chimiro chemakemikari, kukosha kwekudya, mavhitamini, zvicherwa, ndezvipi zvakanakira Turnips, girinhi, chando, yakabikwa, isina munyu, macalorie, zvinovaka muviri, zvinobatsira zvinhu Turnips, girinhi, chando, yakabikwa, isina munyu.