Calorie Yams, yakabikwa kana kubikwa, hapana munyu. Kemikari kuumbwa uye kukosha kwehutano.

Kukosha kwehutano uye makemikari akaumbwa.

Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
NutrientuwanduNorm **% yeyakajairika muna 100 g% yeyakajairwa mu100 kcal100% zvakajairwa
Calorie kukosha116 kcal1684 kcal6.9%5.9%1452 d
MaProteins1.49 d76 d2%1.7%5101 d
mafuta0.14 d56 d0.3%0.3%40000 d
Carbohydrate23.58 d219 d10.8%9.3%929 d
Alimentary faibha3.9 d20 d19.5%16.8%513 d
Mvura70.13 d2273 d3.1%2.7%3241 d
dota0.76 d~
mavhitamini
Vhitamini A, RE6 magiramu900 magiramu0.7%0.6%15000 d
beta carotenes0.073 mg5 mg1.5%1.3%6849 d
Vhitamini B1, thiamine0.095 mg1.5 mg6.3%5.4%1579 d
Vhitamini B2, riboflavin0.028 mg1.8 mg1.6%1.4%6429 d
Vitamini B4, choline16.2 mg500 mg3.2%2.8%3086 d
Vhitamini B5, pantothenic0.311 mg5 mg6.2%5.3%1608 d
Vhitamini B6, pyridoxine0.228 mg2 mg11.4%9.8%877 d
Vitamini B9, folate16 magiramu400 magiramu4%3.4%2500 d
Vitamini C, ascorbic12.1 mg90 mg13.4%11.6%744 d
Vitamini E, alpha tocopherol, TE0.34 mg15 mg2.3%2%4412 d
Vhitamini K, phylloquinone2.3 magiramu120 magiramu1.9%1.6%5217 d
Vitamini PP, HERE0.552 mg20 mg2.8%2.4%3623 d
macronutrients
Potasium, K670 mg2500 mg26.8%23.1%373 d
Calcium, CA14 mg1000 mg1.4%1.2%7143 d
Magnesium, mg18 mg400 mg4.5%3.9%2222 d
Sodium, Na8 mg1300 mg0.6%0.5%16250 d
Sarufa, S14.9 mg1000 mg1.5%1.3%6711 d
Phosphorus, P.49 mg800 mg6.1%5.3%1633 d
Tsvaga Elements
Simbi, Kutenda0.52 mg18 mg2.9%2.5%3462 d
Manganese, Mn0.371 mg2 mg18.6%16%539 d
Mhangura, Cu152 magiramu1000 magiramu15.2%13.1%658 d
Selenium, Kana0.7 magiramu55 magiramu1.3%1.1%7857 d
Zingi, Zn0.2 mg12 mg1.7%1.5%6000 d
Digestible makabhohaidhiretsi
Mono- uye disaccharides (shuga)0.49 dhukuru 100 г
Zvakakosha Amino Acids
Arginine *0.124 d~
valine0.06 d~
Histidine *0.033 d~
Isoleucine0.05 d~
leucine0.094 d~
lysine0.058 d~
methionine0.02 d~
threonine0.052 d~
tryptophan0.012 d~
phenylalanine0.069 d~
Inogona kutsiva amino acids
alanine0.061 d~
Aspartic asidhi0.151 d~
glycine0.052 d~
Glutamic acid0.176 d~
proline0.053 d~
serine0.079 d~
tyrosin0.039 d~
cysteine0.018 d~
Yakaguta mafuta acids
Yakaguta mafuta acids0.029 dhukuru 18.7 г
16: 0 Palmitic0.027 d~
18:0 Stearin0.003 d~
Monounsaturated mafuta acids0.005 dmin 16.8 г
18:1 Olein (omega-9)0.005 d~
Polyunsaturated mafuta acids0.06 dkubva 11.2 kuna 20.60.5%0.4%
18:2 Linoleic0.05 d~
18:3 Linolenic0.009 d~
Omega-3 fatty acids0.009 dkubva 0.9 kuna 3.71%0.9%
Omega-6 fatty acids0.05 dkubva 4.7 kuna 16.81.1%0.9%
 

Iko kukosha kwesimba kuri 116 kcal.

  • mukombe, cubes = 136 g (157.8 kCal)
  • 0,5 mukombe, cubes = 68 g (78.9 kCal)
Mazamu, akabikwa kana kubikwa, hapana munyu akapfuma mavitamini uye zvicherwa senge: vhitamini B6 - 11,4%, vhitamini C - 13,4%, potasium - 26,8%, manganese - 18,6%, mhangura - 15,2%
  • 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.
  • 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.
  • 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: calorie yemukati 116 kcal, kuumbwa kwemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa, izvo zvinobatsira kune Yams, yakabikwa kana kubikwa, isina munyu, macalorie, zvinovaka muviri, zvinobatsira zvivakwa zveYam, yakabikwa kana kubikwa, isina munyu.

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