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 | 37 kcal | 1684 kcal | 2.2% | 5.9% | 4551 d |
| MaProteins | 1.08 d | 76 d | 1.4% | 3.8% | 7037 d |
| mafuta | 0.16 d | 56 d | 0.3% | 0.8% | 35000 d |
| Carbohydrate | 6.32 d | 219 d | 2.9% | 7.8% | 3465 d |
| Alimentary faibha | 2.3 d | 20 d | 11.5% | 31.1% | 870 d |
| Mvura | 89.43 d | 2273 d | 3.9% | 10.5% | 2542 d |
| dota | 0.71 d | ~ | |||
| mavhitamini | |||||
| beta carotenes | 0.001 mg | 5 mg | 500000 d | ||
| beta Cryptoxanthin | 1 magiramu | ~ | |||
| Lycopene | 14 magiramu | ~ | |||
| Lutein + Zeaxanthin | 19 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 16.2% | 1667 d |
| Vhitamini B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 5.9% | 4500 d |
| Vitamini B4, choline | 14.1 mg | 500 mg | 2.8% | 7.6% | 3546 d |
| Vhitamini B5, pantothenic | 0.16 mg | 5 mg | 3.2% | 8.6% | 3125 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5% | 2000 d |
| Vitamini B9, folate | 21 magiramu | 400 magiramu | 5.3% | 14.3% | 1905 d |
| Vitamini C, ascorbic | 25 mg | 90 mg | 27.8% | 75.1% | 360 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 5.4% | 5000 d |
| Vhitamini K, phylloquinone | 0.3 magiramu | 120 magiramu | 0.3% | 0.8% | 40000 d |
| Vitamini PP, HERE | 0.7 mg | 20 mg | 3.5% | 9.5% | 2857 d |
| macronutrients | |||||
| Potasium, K | 305 mg | 2500 mg | 12.2% | 33% | 820 d |
| Calcium, CA | 43 mg | 1000 mg | 4.3% | 11.6% | 2326 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 13.5% | 2000 d |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 2.4% | 10833 d |
| Sarufa, S | 10.8 mg | 1000 mg | 1.1% | 3% | 9259 d |
| Phosphorus, P. | 53 mg | 800 mg | 6.6% | 17.8% | 1509 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.44 mg | 18 mg | 2.4% | 6.5% | 4091 d |
| Manganese, Mn | 0.131 mg | 2 mg | 6.6% | 17.8% | 1527 d |
| Mhangura, Cu | 32 magiramu | 1000 magiramu | 3.2% | 8.6% | 3125 d |
| Selenium, Kana | 0.7 magiramu | 55 magiramu | 1.3% | 3.5% | 7857 d |
| Zingi, Zn | 0.24 mg | 12 mg | 2% | 5.4% | 5000 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 4.46 d | hukuru 100 г | |||
| Glucose (dextrose) | 2.3 d | ~ | |||
| maltose | 0.02 d | ~ | |||
| sucrose | 0.53 d | ~ | |||
| fructose | 1.61 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.027 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.024 d | ~ | |||
| 18:0 Stearin | 0.003 d | ~ | |||
| Monounsaturated mafuta acids | 0.025 d | min 16.8 г | 0.1% | 0.3% | |
| 18:1 Olein (omega-9) | 0.025 d | ~ | |||
| Polyunsaturated mafuta acids | 0.088 d | kubva 11.2 kuna 20.6 | 0.8% | 2.2% | |
| 18:2 Linoleic | 0.035 d | ~ | |||
| 18:3 Linolenic | 0.053 d | ~ | |||
| Omega-3 fatty acids | 0.053 d | kubva 0.9 kuna 3.7 | 5.9% | 15.9% | |
| Omega-6 fatty acids | 0.035 d | kubva 4.7 kuna 16.8 | 0.7% | 1.9% |
Iko kukosha kwesimba kuri 37 kcal.
- yakakura = 772 gr (285.6 kcal)
- wepakati = 386 g (142.8 kcal)
- diki = 192 g (71 kcal)
- mukombe, cubes = 140 g (51.8 kCal)
Rutabaga, mbishi akapfuma mavitamini uye zvicherwa zvakadai se: vitamini C - 27,8%, potasium - 12,2%
- 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.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
Tags: macalorie zvemukati 37 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Rutabaga, mbishi, macalorie, zvinovaka muviri, zvinobatsira zvinhu zveRutabaga, mbishi