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 | 29 kcal | 1684 kcal | 1.7% | 5.9% | 5807 d |
| MaProteins | 3.63 d | 76 d | 4.8% | 16.6% | 2094 d |
| mafuta | 0.57 d | 56 d | 1% | 3.4% | 9825 d |
| Carbohydrate | 1.31 d | 219 d | 0.6% | 2.1% | 16718 d |
| Alimentary faibha | 2.9 d | 20 d | 14.5% | 50% | 690 d |
| Mvura | 90.17 d | 2273 d | 4% | 13.8% | 2521 d |
| dota | 1.43 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 586 magiramu | 900 magiramu | 65.1% | 224.5% | 154 d |
| beta carotenes | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 d |
| Lutein + Zeaxanthin | 12651 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 d |
| Vhitamini B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 d |
| Vitamini B4, choline | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 d |
| Vhitamini B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 d |
| Vhitamini B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 d |
| Vitamini B9, folate | 145 magiramu | 400 magiramu | 36.3% | 125.2% | 276 d |
| Vitamini C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 d |
| Vitamini E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 d |
| Beta Tocopherol | 0.01 mg | ~ | |||
| Gamma Tocopherol | 0.14 mg | ~ | |||
| Vhitamini K, phylloquinone | 372 magiramu | 120 magiramu | 310% | 1069% | 32 d |
| Vitamini PP, HERE | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 d |
| betaine | 117.4 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 d |
| Calcium, CA | 129 mg | 1000 mg | 12.9% | 44.5% | 775 d |
| Magnesium, mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 d |
| Sodium, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 d |
| Sarufa, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 d |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 21% | 1633 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 d |
| Manganese, Mn | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 d |
| Mhangura, Cu | 144 magiramu | 1000 magiramu | 14.4% | 49.7% | 694 d |
| Selenium, Kana | 6 magiramu | 55 magiramu | 10.9% | 37.6% | 917 d |
| Zingi, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.65 d | hukuru 100 г | |||
| Glucose (dextrose) | 0.24 d | ~ | |||
| sucrose | 0.24 d | ~ | |||
| fructose | 0.18 d | ~ | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.481 d | ~ | |||
| valine | 0.178 d | ~ | |||
| Histidine * | 0.049 d | ~ | |||
| Isoleucine | 0.126 d | ~ | |||
| leucine | 0.202 d | ~ | |||
| lysine | 0.251 d | ~ | |||
| methionine | 0.052 d | ~ | |||
| threonine | 0.217 d | ~ | |||
| tryptophan | 0.1 d | ~ | |||
| phenylalanine | 0.207 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.218 d | ~ | |||
| Aspartic asidhi | 0.429 d | ~ | |||
| glycine | 0.221 d | ~ | |||
| Glutamic acid | 0.508 d | ~ | |||
| proline | 0.198 d | ~ | |||
| serine | 0.17 d | ~ | |||
| tyrosin | 0.215 d | ~ | |||
| cysteine | 0.029 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.041 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.041 d | ~ | |||
| Polyunsaturated mafuta acids | 0.082 d | kubva 11.2 kuna 20.6 | 0.7% | 2.4% | |
| 18:3 Linolenic | 0.082 d | ~ | |||
| Omega-3 fatty acids | 0.082 d | kubva 0.9 kuna 3.7 | 9.1% | 31.4% |
Iko kukosha kwesimba kuri 29 kcal.
- mukombe = 156 g (45.2 kCal)
- homwe (10 oz) = 284 g (82.4 kCal)
Sipinachi, magirini akachekwa, akaomeswa nechando, asina kubikwa akapfuma mavitamini uye zvicherwa zvakadai se: vitamini A - 65,1%, beta-carotene - 140,7%, vhitamini B2 - 12,4%, vhitamini B9 - 36,3%, vhitamini E - 19,3% K - 310%, potasium - 13,8%, calcium - 12,9%, magnesium - 18,8%, manganese - 35,2%, mhangura - 14,4%
- 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 B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- 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 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.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- 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.
- 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: macalorie zvirimo 29 kcal, makemikari akagadzirwa, kukosha kwehutano, mavitamini, zvicherwa, ndezvipi zvakanakira Sipinachi, magidhi akachekwa, chando, chisina kubikwa, macalorie, zvinovaka muviri, zvinobatsira zvinhu Sipinachi, magidhi akachekwa, echando, asina kubikwa