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 | 15 kcal | 1684 kcal | 0.9% | 6% | 11227 d |
| MaProteins | 1.14 d | 76 d | 1.5% | 10% | 6667 d |
| mafuta | 0.36 d | 56 d | 0.6% | 4% | 15556 d |
| Carbohydrate | 1.69 d | 219 d | 0.8% | 5.3% | 12959 d |
| Alimentary faibha | 1 d | 20 d | 5% | 33.3% | 2000 d |
| Mvura | 95.22 d | 2273 d | 4.2% | 28% | 2387 d |
| dota | 0.59 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 56 magiramu | 900 magiramu | 6.2% | 41.3% | 1607 d |
| beta carotenes | 0.67 mg | 5 mg | 13.4% | 89.3% | 746 d |
| Lutein + Zeaxanthin | 1150 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.035 mg | 1.5 mg | 2.3% | 15.3% | 4286 d |
| Vhitamini B2, riboflavin | 0.024 mg | 1.8 mg | 1.3% | 8.7% | 7500 d |
| Vitamini B4, choline | 9.4 mg | 500 mg | 1.9% | 12.7% | 5319 d |
| Vhitamini B5, pantothenic | 0.288 mg | 5 mg | 5.8% | 38.7% | 1736 d |
| Vhitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 26.7% | 2500 d |
| Vitamini B9, folate | 28 magiramu | 400 magiramu | 7% | 46.7% | 1429 d |
| Vitamini C, ascorbic | 12.9 mg | 90 mg | 14.3% | 95.3% | 698 d |
| Vitamini E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8% | 5.3% | 12500 d |
| Vhitamini K, phylloquinone | 4.2 magiramu | 120 magiramu | 3.5% | 23.3% | 2857 d |
| Vitamini PP, HERE | 0.51 mg | 20 mg | 2.6% | 17.3% | 3922 d |
| betaine | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 264 mg | 2500 mg | 10.6% | 70.7% | 947 d |
| Calcium, CA | 18 mg | 1000 mg | 1.8% | 12% | 5556 d |
| Magnesium, mg | 19 mg | 400 mg | 4.8% | 32% | 2105 d |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 1.3% | 43333 d |
| Sarufa, S | 11.4 mg | 1000 mg | 1.1% | 7.3% | 8772 d |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 30.7% | 2162 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.37 mg | 18 mg | 2.1% | 14% | 4865 d |
| Manganese, Mn | 0.173 mg | 2 mg | 8.7% | 58% | 1156 d |
| Mhangura, Cu | 52 magiramu | 1000 magiramu | 5.2% | 34.7% | 1923 d |
| Selenium, Kana | 0.2 magiramu | 55 magiramu | 0.4% | 2.7% | 27500 d |
| Zingi, Zn | 0.33 mg | 12 mg | 2.8% | 18.7% | 3636 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 1.71 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.027 d | ~ | |||
| valine | 0.029 d | ~ | |||
| Histidine * | 0.014 d | ~ | |||
| Isoleucine | 0.023 d | ~ | |||
| leucine | 0.037 d | ~ | |||
| lysine | 0.035 d | ~ | |||
| methionine | 0.009 d | ~ | |||
| threonine | 0.015 d | ~ | |||
| tryptophan | 0.006 d | ~ | |||
| phenylalanine | 0.022 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.033 d | ~ | |||
| Aspartic asidhi | 0.078 d | ~ | |||
| glycine | 0.024 d | ~ | |||
| Glutamic acid | 0.068 d | ~ | |||
| proline | 0.02 d | ~ | |||
| serine | 0.026 d | ~ | |||
| tyrosin | 0.017 d | ~ | |||
| cysteine | 0.007 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.072 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.065 d | ~ | |||
| 18:0 Stearin | 0.007 d | ~ | |||
| Monounsaturated mafuta acids | 0.029 d | min 16.8 г | 0.2% | 1.3% | |
| 18:1 Olein (omega-9) | 0.029 d | ~ | |||
| Polyunsaturated mafuta acids | 0.151 d | kubva 11.2 kuna 20.6 | 1.3% | 8.7% | |
| 18:2 Linoleic | 0.058 d | ~ | |||
| 18:3 Linolenic | 0.094 d | ~ | |||
| Omega-3 fatty acids | 0.094 d | kubva 0.9 kuna 3.7 | 10.4% | 69.3% | |
| Omega-6 fatty acids | 0.058 d | kubva 4.7 kuna 16.8 | 1.2% | 8% |
Iko kukosha kwesimba kuri 15 kcal.
- mukombe, wakatemwa = 180 g (27 kCal)
- 0,5 mukombe, mashed = 120 g (18 kCal)
Zucchini ine peel, yakabikwa, hapana munyu akapfuma mavitamini uye zvicherwa zvakadai se: beta-carotene - 13,4%, vhitamini C - 14,3%
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- 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.
Tags: macalorie zvemukati 15 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, sei Zucchini ine peel inobatsira, yakabikwa, isina munyu, macalorie, zvinovaka muviri, zvinobatsira zvivakwa zveZucchini zvine peel, yakabikwa, isina munyu