Kukosha kwehutano uye makemikari akaumbwa.
Iyi inotevera tafura inonyora zvirimo mukati macetoroli (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) mu 100 magiramu chikamu chinodyiwa.
| Nutrient | nhamba | Norma ** | % yezvakajairwa mu100 g | % yenguva dzose mu100 kcal | 100% yezvakajairwa |
| Calorie | 31 kcal | 1684 kcal | 1.8% | 5.8% | 5432 d |
| MaProteins | 1.83 d | 76 d | 2.4% | 7.7% | 4153 d |
| mafuta | 0.22 d | 56 d | 0.4% | 1.3% | 25455 d |
| Carbohydrate | 4.27 d | 219 d | 1.9% | 6.1% | 5129 d |
| Dietary fiber | 2.7 d | 20 d | 13.5% | 43.5% | 741 d |
| Mvura | 90.32 d | 2273 d | 4% | 12.9% | 2517 d |
| dota | 0.66 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 35 mcg | 900 mcg | 3.9% | 12.6% | 2571 d |
| alpha carotenes | 69 mag | ~ | |||
| beta carotenes | 0.379 mg | 5 mg | 7.6% | 24.5% | 1319 d |
| Lutein + Zeaxanthin | 640 mcg | ~ | |||
| Vhitamini B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 17.7% | 1829 d |
| Vhitamini B2, Riboflavin | 0.104 mg | 1.8 mg | 5.8% | 18.7% | 1731 d |
| Vitamini B4, choline | 15.3 mg | 500 mg | 3.1% | 10% | 3268 d |
| Vhitamini B5, Pantothenic | 0.225 mg | 5 mg | 4.5% | 14.5% | 2222 d |
| Vhitamini B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 22.9% | 1418 d |
| Vitamini B9, folates | 33 mag | 400 mcg | 8.3% | 26.8% | 1212 d |
| Vitamini C, ascorbic | 12.2 mg | 90 mg | 13.6% | 43.9% | 738 d |
| Vitamini E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 8.7% | 3659 d |
| Vhitamini K, phylloquinone | 43 mag | 120 mcg | 35.8% | 115.5% | 279 d |
| Vitamin PP, kwete | 0.734 mg | 20 mg | 3.7% | 11.9% | 2725 d |
| betaine | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 211 mg | 2500 mg | 8.4% | 27.1% | 1185 d |
| Calcium, CA | 37 mg | 1000 mg | 3.7% | 11.9% | 2703 d |
| Magnesium, mg | 25 mg | 400 mg | 6.3% | 20.3% | 1600 d |
| Sodium, Na | 6 mg | 1300 mg | 0.5% | 1.6% | 21667 d |
| Sarufa, S | 18.3 mg | 1000 mg | 1.8% | 5.8% | 5464 d |
| Phosphorus, P. | 38 mg | 800 mg | 4.8% | 15.5% | 2105 |
| zvicherwa | |||||
| Simbi, Kutenda | 1.03 mg | 18 mg | 5.7% | 18.4% | 1748 d |
| Manganese, Mn | 0.216 mg | 2 mg | 10.8% | 34.8% | 926 d |
| Mhangura, Cu | 69 mag | 1000 mcg | 6.9% | 22.3% | 1449 d |
| Selenium, Kana | 0.6 mag | 55 mcg | 1.1% | 3.5% | 9167 d |
| Fluorine, F | 19 mag | 4000 mg | 0.5% | 1.6% | 21053 d |
| Zingi, Zn | 0.24 mg | 12 mg | 2% | 6.5% | 5000 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.88 d | ~ | |||
| Mono uye disaccharides (shuga) | 3.26 d | kusvika ku100 g | |||
| Glucose (dextrose) | 1.51 d | ~ | |||
| Kubudirira | 0.36 d | ~ | |||
| Fructose | 1.39 d | ~ | |||
| Essential amino acids | |||||
| Arginine * | 0.073 d | ~ | |||
| valine | 0.09 d | ~ | |||
| Histidine * | 0.034 d | ~ | |||
| Isoleucine | 0.066 d | ~ | |||
| Leucine | 0.112 d | ~ | |||
| lysine | 0.088 d | ~ | |||
| methionine | 0.022 d | ~ | |||
| threonine | 0.079 d | ~ | |||
| Tryptophan | 0.019 d | ~ | |||
| phenylalanine | 0.067 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.084 d | ~ | |||
| Aspartic asidhi | 0.255 d | ~ | |||
| Glycine | 0.065 d | ~ | |||
| Glutamic acid | 0.187 d | ~ | |||
| proline | 0.068 d | ~ | |||
| Serine | 0.099 d | ~ | |||
| Tyrosine | 0.042 d | ~ | |||
| cysteine | 0.018 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.05 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.042 d | ~ | |||
| 18: 0 Stearic | 0.008 d | ~ | |||
| Monounsaturated mafuta acids | 0.01 d | Maminitsi 16.8 g | 0.1% | 0.3% | |
| 18: 1 Oleic (omega-9) | 0.008 d | ~ | |||
| Polyunsaturated mafuta acids | 0.113 d | kubva pa11.2-20.6 g | 1% | 3.2% | |
| 18: 2 Linoleic | 0.044 d | ~ | |||
| 18: 3 Linolenic | 0.069 d | ~ | |||
| Omega-3 fatty acids | 0.069 d | kubva pa0.9 kusvika 3.7 g | 7.7% | 24.8% | |
| Omega-6 fatty acids | 0.044 d | kubva pa4.7 kusvika 16.8 g | 0.9% | 2.9% |
Iko kukosha kwesimba kuri 31 kcal.
- mukombe = 110 magiramu (34.1 kcal)
- bhinzi gumi (10″ kureba) = 4 magiramu (55 kcal)
Green beans, green akapfuma mavhitamini akadaro nemaminerari sevhitamini C uye 13.6%, vhitamini K - 35,8%.
- vhitamini C inobatanidzwa mukugadzirisa redox, iyo immune system, inobatsira muviri kutora simbi. Kushayikwa kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa mumhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, yakaderera prothrombin muropa.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: iyo macalorie ari 31 kcal, iyo kemikari, kukosha kwekudya, mavhitamini, zvicherwa kupfuura anobatsira Beans, girini, macalorie, zvinovaka muviri, zvinobatsira bhinzi bhinzi, girini.