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 | 233 kcal | 1684 kcal | 13.8% | 5.9% | 723 d |
| MaProteins | 0.58 d | 76 d | 0.8% | 0.3% | 13103 d |
| mafuta | 13.46 d | 56 d | 24% | 10.3% | 416 d |
| Carbohydrate | 28.18 d | 219 d | 12.9% | 5.5% | 777 d |
| Alimentary faibha | 1.1 d | 20 d | 5.5% | 2.4% | 1818 d |
| Mvura | 54.28 d | 2273 d | 2.4% | 1% | 4188 d |
| dota | 2.4 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 27 magiramu | 900 magiramu | 3% | 1.3% | 3333 d |
| beta carotenes | 0.289 mg | 5 mg | 5.8% | 2.5% | 1730 d |
| beta Cryptoxanthin | 70 magiramu | ~ | |||
| Lycopene | 2530 magiramu | ~ | |||
| Lutein + Zeaxanthin | 124 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.024 mg | 1.5 mg | 1.6% | 0.7% | 6250 d |
| Vhitamini B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 1.2% | 3462 d |
| Vhitamini B5, pantothenic | 0.026 mg | 5 mg | 0.5% | 0.2% | 19231 d |
| Vhitamini B6, pyridoxine | 0.055 mg | 2 mg | 2.8% | 1.2% | 3636 d |
| Vitamini B9, folate | 2 magiramu | 400 magiramu | 0.5% | 0.2% | 20000 d |
| Vitamini E, alpha tocopherol, TE | 2.86 mg | 15 mg | 19.1% | 8.2% | 524 d |
| Vhitamini K, phylloquinone | 4.8 magiramu | 120 magiramu | 4% | 1.7% | 2500 d |
| Vitamini PP, HERE | 0.467 mg | 20 mg | 2.3% | 1% | 4283 d |
| macronutrients | |||||
| Potasium, K | 107 mg | 2500 mg | 4.3% | 1.8% | 2336 d |
| Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.5% | 9091 d |
| Magnesium, mg | 8 mg | 400 mg | 2% | 0.9% | 5000 d |
| Sodium, Na | 30 mg | 1300 mg | 2.3% | 1% | 4333 d |
| Sarufa, S | 5.8 mg | 1000 mg | 0.6% | 0.3% | 17241 d |
| Phosphorus, P. | 16 mg | 800 mg | 2% | 0.9% | 5000 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.87 mg | 18 mg | 4.8% | 2.1% | 2069 d |
| Manganese, Mn | 0.11 mg | 2 mg | 5.5% | 2.4% | 1818 d |
| Mhangura, Cu | 160 magiramu | 1000 magiramu | 16% | 6.9% | 625 d |
| Selenium, Kana | 1.6 magiramu | 55 magiramu | 2.9% | 1.2% | 3438 d |
| Zingi, Zn | 0.2 mg | 12 mg | 1.7% | 0.7% | 6000 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.86 d | ~ | |||
| Mono- uye disaccharides (shuga) | 28.45 d | hukuru 100 г | |||
| Glucose (dextrose) | 15.66 d | ~ | |||
| maltose | 0.29 d | ~ | |||
| fructose | 12.49 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 1.099 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.798 d | ~ | |||
| 18:0 Stearin | 0.301 d | ~ | |||
| Monounsaturated mafuta acids | 5.898 d | min 16.8 г | 35.1% | 15.1% | |
| 18:1 Olein (omega-9) | 5.753 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.145 d | ~ | |||
| Polyunsaturated mafuta acids | 5.029 d | kubva 11.2 kuna 20.6 | 44.9% | 19.3% | |
| 18:2 Linoleic | 3.859 d | ~ | |||
| 18:3 Linolenic | 1.17 d | ~ | |||
| Omega-3 fatty acids | 1.17 d | kubva 0.9 kuna 3.7 | 100% | 42.9% | |
| Omega-6 fatty acids | 3.859 d | kubva 4.7 kuna 16.8 | 82.1% | 35.2% |
Iko kukosha kwesimba kuri 233 kcal.
- mukombe = 260 g (605.8 kCal)
- supuni = 16 g (37.3 kCal)
Kupfeka saradhi, French, isina mafuta, hapana munyu akapfuma mavitamini uye zvicherwa senge: vhitamini E - 19,1%, mhangura - 16%
- 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.
- 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 233 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Salad kupfeka, French, yakaderera mafuta, isina munyu, macalorie, zvinovaka muviri, zvinobatsira zvinhu Salad kupfeka, French, yakaderera mafuta, isina munyu