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 | 34 kcal | 1684 kcal | 2% | 5.9% | 4953 d |
| MaProteins | 2.99 d | 76 d | 3.9% | 11.5% | 2542 d |
| mafuta | 0.38 d | 56 d | 0.7% | 2.1% | 14737 d |
| Carbohydrate | 1.64 d | 219 d | 0.7% | 2.1% | 13354 d |
| Alimentary faibha | 3.1 d | 20 d | 15.5% | 45.6% | 645 d |
| Mvura | 91.04 d | 2273 d | 4% | 11.8% | 2497 d |
| dota | 0.85 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 431 magiramu | 900 magiramu | 47.9% | 140.9% | 209 d |
| beta carotenes | 5.167 mg | 5 mg | 103.3% | 303.8% | 97 d |
| Lutein + Zeaxanthin | 9532 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 9.7% | 3000 d |
| Vhitamini B2, riboflavin | 0.065 mg | 1.8 mg | 3.6% | 10.6% | 2769 d |
| Vitamini B4, choline | 2.1 mg | 500 mg | 0.4% | 1.2% | 23810 d |
| Vhitamini B5, pantothenic | 0.083 mg | 5 mg | 1.7% | 5% | 6024 d |
| Vhitamini B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 10% | 2985 d |
| Vitamini B9, folate | 33 magiramu | 400 magiramu | 8.3% | 24.4% | 1212 d |
| Vitamini C, ascorbic | 18.2 mg | 90 mg | 20.2% | 59.4% | 495 d |
| Vitamini E, alpha tocopherol, TE | 2.13 mg | 15 mg | 14.2% | 41.8% | 704 d |
| Vhitamini K, phylloquinone | 415.1 magiramu | 120 magiramu | 345.9% | 1017.4% | 29 d |
| Vitamini PP, HERE | 0.486 mg | 20 mg | 2.4% | 7.1% | 4115 d |
| macronutrients | |||||
| Potasium, K | 216 mg | 2500 mg | 8.6% | 25.3% | 1157 d |
| Calcium, CA | 128 mg | 1000 mg | 12.8% | 37.6% | 781 d |
| Magnesium, mg | 24 mg | 400 mg | 6% | 17.6% | 1667 d |
| Sodium, Na | 255 mg | 1300 mg | 19.6% | 57.6% | 510 d |
| Sarufa, S | 29.9 mg | 1000 mg | 3% | 8.8% | 3344 d |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 11.8% | 2500 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.75 mg | 18 mg | 9.7% | 28.5% | 1029 d |
| Manganese, Mn | 0.4 mg | 2 mg | 20% | 58.8% | 500 d |
| Mhangura, Cu | 133 magiramu | 1000 magiramu | 13.3% | 39.1% | 752 d |
| Selenium, Kana | 1.1 magiramu | 55 magiramu | 2% | 5.9% | 5000 d |
| Zingi, Zn | 0.37 mg | 12 mg | 3.1% | 9.1% | 3243 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.95 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.176 d | ~ | |||
| valine | 0.193 d | ~ | |||
| Histidine * | 0.07 d | ~ | |||
| Isoleucine | 0.151 d | ~ | |||
| leucine | 0.257 d | ~ | |||
| lysine | 0.187 d | ~ | |||
| methionine | 0.065 d | ~ | |||
| threonine | 0.156 d | ~ | |||
| tryptophan | 0.049 d | ~ | |||
| phenylalanine | 0.171 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.195 d | ~ | |||
| Aspartic asidhi | 0.304 d | ~ | |||
| glycine | 0.169 d | ~ | |||
| Glutamic acid | 0.41 d | ~ | |||
| proline | 0.135 d | ~ | |||
| serine | 0.119 d | ~ | |||
| tyrosin | 0.109 d | ~ | |||
| cysteine | 0.032 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.085 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 | 0.003 d | ~ | |||
| 16: 0 Palmitic | 0.065 d | ~ | |||
| 18:0 Stearin | 0.012 d | ~ | |||
| Monounsaturated mafuta acids | 0.024 d | min 16.8 г | 0.1% | 0.3% | |
| 16:1 Palmitoleic | 0.016 d | ~ | |||
| 18:1 Olein (omega-9) | 0.008 d | ~ | |||
| Polyunsaturated mafuta acids | 0.16 d | kubva 11.2 kuna 20.6 | 1.4% | 4.1% | |
| 18:2 Linoleic | 0.046 d | ~ | |||
| 18:3 Linolenic | 0.114 d | ~ | |||
| Omega-3 fatty acids | 0.114 d | kubva 0.9 kuna 3.7 | 12.7% | 37.4% | |
| Omega-6 fatty acids | 0.046 d | kubva 4.7 kuna 16.8 | 1% | 2.9% |
Iko kukosha kwesimba kuri 34 kcal.
- mukombe = 163 g (55.4 kCal)
- 0,5 mukombe = 86 g (29.2 kCal)
Turnip nemishonga, yechando, yakabikwa, nemunyu akapfuma mavitamini uye zvicherwa senge: vhitamini A - 47,9%, beta-carotene - 103,3%, vhitamini C - 20,2%, vhitamini E - 14,2%, vhitamini K - 345,9%, calcium - 12,8%, manganese - 20%, mhangura - 13,3%
- 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: macalorie zvemukati 34 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, zvinobatsira Turnip nemishonga, yakagwamba nechando, yakabikwa, nemunyu, macalorie, zvinovaka muviri, zvinobatsira zvivakwa.