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 | 342 kcal | 1684 kcal | 20.3% | 5.9% | 492 d |
| MaProteins | 11.85 d | 76 d | 15.6% | 4.6% | 641 d |
| mafuta | 16.3 d | 56 d | 29.1% | 8.5% | 344 d |
| Carbohydrate | 38.05 d | 219 d | 17.4% | 5.1% | 576 d |
| Alimentary faibha | 0.7 d | 20 d | 3.5% | 1% | 2857 d |
| Mvura | 28.4 d | 2273 d | 1.2% | 0.4% | 8004 d |
| dota | 4.7 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 27 magiramu | 900 magiramu | 3% | 0.9% | 3333 d |
| Retinol | 0.025 mg | ~ | |||
| beta carotenes | 0.02 mg | 5 mg | 0.4% | 0.1% | 25000 d |
| Lutein + Zeaxanthin | 5 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.45 mg | 1.5 mg | 30% | 8.8% | 333 d |
| Vhitamini B2, riboflavin | 0.28 mg | 1.8 mg | 15.6% | 4.6% | 643 d |
| Vitamini B4, choline | 40.8 mg | 500 mg | 8.2% | 2.4% | 1225 d |
| Vhitamini B5, pantothenic | 0.36 mg | 5 mg | 7.2% | 2.1% | 1389 d |
| Vhitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 1.8% | 1667 d |
| Vitamini B9, folate | 53 magiramu | 400 magiramu | 13.3% | 3.9% | 755 d |
| Vitamini B12, cobalamin | 0.03 magiramu | 3 magiramu | 1% | 0.3% | 10000 d |
| Vitamini C, ascorbic | 0.1 mg | 90 mg | 0.1% | 90000 d | |
| Vhitamini D, calciferol | 0.3 magiramu | 10 magiramu | 3% | 0.9% | 3333 d |
| Vitamini E, alpha tocopherol, TE | 1.23 mg | 15 mg | 8.2% | 2.4% | 1220 d |
| Vhitamini K, phylloquinone | 5.7 magiramu | 120 magiramu | 4.8% | 1.4% | 2105 d |
| Vitamini PP, HERE | 3.08 mg | 20 mg | 15.4% | 4.5% | 649 d |
| macronutrients | |||||
| Potasium, K | 174 mg | 2500 mg | 7% | 2% | 1437 d |
| Calcium, CA | 142 mg | 1000 mg | 14.2% | 4.2% | 704 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 1.5% | 2000 d |
| Sodium, Na | 974 mg | 1300 mg | 74.9% | 21.9% | 133 d |
| Sarufa, S | 118.5 mg | 1000 mg | 11.9% | 3.5% | 844 d |
| Phosphorus, P. | 490 mg | 800 mg | 61.3% | 17.9% | 163 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 2.41 mg | 18 mg | 13.4% | 3.9% | 747 d |
| Manganese, Mn | 0.32 mg | 2 mg | 16% | 4.7% | 625 d |
| Mhangura, Cu | 32 magiramu | 1000 magiramu | 3.2% | 0.9% | 3125 d |
| Selenium, Kana | 17.1 magiramu | 55 magiramu | 31.1% | 9.1% | 322 d |
| Zingi, Zn | 1.46 mg | 12 mg | 12.2% | 3.6% | 822 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1.97 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.68 d | ~ | |||
| valine | 0.533 d | ~ | |||
| Histidine * | 0.382 d | ~ | |||
| Isoleucine | 0.513 d | ~ | |||
| leucine | 0.937 d | ~ | |||
| lysine | 0.818 d | ~ | |||
| methionine | 0.289 d | ~ | |||
| threonine | 0.481 d | ~ | |||
| tryptophan | 0.147 d | ~ | |||
| phenylalanine | 0.547 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.604 d | ~ | |||
| Aspartic asidhi | 0.957 d | ~ | |||
| glycine | 0.549 d | ~ | |||
| Glutamic acid | 2.558 d | ~ | |||
| proline | 0.794 d | ~ | |||
| serine | 0.533 d | ~ | |||
| tyrosin | 0.4 d | ~ | |||
| cysteine | 0.196 d | ~ | |||
| sterols | |||||
| Cholesterol | 22 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 10.096 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.363 d | ~ | |||
| 10: 0 Capric | 0.346 d | ~ | |||
| 12:0 Lauric | 2.997 d | ~ | |||
| 14: 0 Zvangu | 1.28 d | ~ | |||
| 16: 0 Palmitic | 2.357 d | ~ | |||
| 18:0 Stearin | 2.644 d | ~ | |||
| Monounsaturated mafuta acids | 4.277 d | min 16.8 г | 25.5% | 7.5% | |
| 16:1 Palmitoleic | 0.182 d | ~ | |||
| 18:1 Olein (omega-9) | 4.064 d | ~ | |||
| Polyunsaturated mafuta acids | 0.918 d | kubva 11.2 kuna 20.6 | 8.2% | 2.4% | |
| 18:2 Linoleic | 0.808 d | ~ | |||
| 18:3 Linolenic | 0.081 d | ~ | |||
| 20:4 Arachidonic | 0.029 d | ~ | |||
| Omega-3 fatty acids | 0.081 d | kubva 0.9 kuna 3.7 | 9% | 2.6% | |
| Omega-6 fatty acids | 0.837 d | kubva 4.7 kuna 16.8 | 17.8% | 5.2% |
Iko kukosha kwesimba kuri 342 kcal.
- bhisikiti = 113 g (386.5 kCal)
Chikafu chinokurumidza, ham bhisikiti akapfuma mavitamini uye zvicherwa senge: vhitamini B1 - 30%, vhitamini B2 - 15,6%, vhitamini B9 - 13,3%, vhitamini PP - 15,4%, calcium - 14,2%, phosphorus - 61,3 , 13,4%, iron - 16%, manganese - 31,1%, selenium - 12,2%, zinc - XNUMX%
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, izvo zvinopa muviri simba uye epurasitiki zvinhu, pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- 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 PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- 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.
- 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.
- 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.
- zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
Tags: macalorie zvemukati 342 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, kuti chikafu chinokurumidza chinobatsira sei, bhisikiti neham, macalorie, zvinovaka muviri, zvinobatsira zvivakwa zvekukurumidza kudya, bhisikiti rine ham