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 | 307 kcal | 1684 kcal | 18.2% | 5.9% | 549 d |
| MaProteins | 9.59 d | 76 d | 12.6% | 4.1% | 792 d |
| mafuta | 7.53 d | 56 d | 13.4% | 4.4% | 744 d |
| Carbohydrate | 54.29 d | 219 d | 24.8% | 8.1% | 403 d |
| Alimentary faibha | 11.3 d | 20 d | 56.5% | 18.4% | 177 d |
| Mvura | 9.31 d | 2273 d | 0.4% | 0.1% | 24415 d |
| dota | 5.92 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 132 magiramu | 900 magiramu | 14.7% | 4.8% | 682 d |
| beta carotenes | 1.568 mg | 5 mg | 31.4% | 10.2% | 319 d |
| beta Cryptoxanthin | 23 magiramu | ~ | |||
| Lycopene | 7 magiramu | ~ | |||
| Lutein + Zeaxanthin | 1107 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.264 mg | 1.5 mg | 17.6% | 5.7% | 568 d |
| Vhitamini B2, riboflavin | 0.191 mg | 1.8 mg | 10.6% | 3.5% | 942 d |
| Vitamini B4, choline | 30.3 mg | 500 mg | 6.1% | 2% | 1650 d |
| Vhitamini B6, pyridoxine | 1.32 mg | 2 mg | 66% | 21.5% | 152 d |
| Vitamini B9, folate | 138 magiramu | 400 magiramu | 34.5% | 11.2% | 290 d |
| Vitamini C, ascorbic | 12 mg | 90 mg | 13.3% | 4.3% | 750 d |
| Vitamini E, alpha tocopherol, TE | 1.32 mg | 15 mg | 8.8% | 2.9% | 1136 d |
| Vhitamini K, phylloquinone | 805.4 magiramu | 120 magiramu | 671.2% | 218.6% | 15 d |
| Vitamini PP, HERE | 2.97 mg | 20 mg | 14.9% | 4.9% | 673 d |
| macronutrients | |||||
| Potasium, K | 684 mg | 2500 mg | 27.4% | 8.9% | 365 d |
| Calcium, CA | 996 mg | 1000 mg | 99.6% | 32.4% | 100 d |
| Magnesium, mg | 224 mg | 400 mg | 56% | 18.2% | 179 d |
| Sodium, Na | 27 mg | 1300 mg | 2.1% | 0.7% | 4815 d |
| Sarufa, S | 95.9 mg | 1000 mg | 9.6% | 3.1% | 1043 d |
| Phosphorus, P. | 171 mg | 800 mg | 21.4% | 7% | 468 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 35.3 mg | 18 mg | 196.1% | 63.9% | 51 d |
| Manganese, Mn | 6.857 mg | 2 mg | 342.9% | 111.7% | 29 d |
| Mhangura, Cu | 843 magiramu | 1000 magiramu | 84.3% | 27.5% | 119 d |
| Selenium, Kana | 7.2 magiramu | 55 magiramu | 13.1% | 4.3% | 764 d |
| Zingi, Zn | 3.14 mg | 12 mg | 26.2% | 8.5% | 382 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1.8 d | hukuru 100 г | |||
| sterols | |||||
| phytosterols | 96 mg | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 3.29 d | hukuru 18.7 г | |||
| 8:0 Caprylic | 0.128 d | ~ | |||
| 10: 0 Capric | 0.135 d | ~ | |||
| 12:0 Lauric | 0.125 d | ~ | |||
| 14: 0 Zvangu | 1.221 d | ~ | |||
| 16: 0 Palmitic | 1.281 d | ~ | |||
| 18:0 Stearin | 0.36 d | ~ | |||
| Monounsaturated mafuta acids | 1.206 d | min 16.8 г | 7.2% | 2.3% | |
| 16:1 Palmitoleic | 0.082 d | ~ | |||
| 18:1 Olein (omega-9) | 1.113 d | ~ | |||
| Polyunsaturated mafuta acids | 1.936 d | kubva 11.2 kuna 20.6 | 17.3% | 5.6% | |
| 18:2 Linoleic | 0.992 d | ~ | |||
| 18:3 Linolenic | 0.944 d | ~ | |||
| Omega-3 fatty acids | 0.944 d | kubva 0.9 kuna 3.7 | 100% | 32.6% | |
| Omega-6 fatty acids | 0.992 d | kubva 4.7 kuna 16.8 | 21.1% | 6.9% |
Iko kukosha kwesimba kuri 307 kcal.
- zvipunu = 4.4 g (13.5 kCal)
- tsp = 1.5 g (4.6 kCal)
Kuruisa huku ane mavitamini uye zvicherwa zvakadai se: vitamini A - 14,7%, beta-carotene - 31,4%, vhitamini B1 - 17,6%, vhitamini B6 - 66%, vhitamini B9 - 34,5%, vhitamini C - 13,3%, vitamini K - 671,2%, vhitamini PP - 14,9%, potasium - 27,4%, calcium - 99,6%, magnesium - 56%, phosphorus - 21,4%, iron - 196,1 , 342,9, 84,3%, manganese - 13,1%, mhangura - 26,2%, selenium - XNUMX%, zinc - XNUMX%
- 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.
- 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 B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- 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 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.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
- Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
- 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.
- 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.
- 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 307 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinobatsira Mwaka wehuku, macalorie, zvinovaka muviri, zvinobatsira zvivakwa Mwaka wehuku