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 | 47 kcal | 1684 kcal | 2.8% | 6% | 3583 d |
| MaProteins | 2.53 d | 76 d | 3.3% | 7% | 3004 d |
| mafuta | 0.1 d | 56 d | 0.2% | 0.4% | 56000 d |
| Carbohydrate | 9.17 d | 219 d | 4.2% | 8.9% | 2388 d |
| Mvura | 87.47 d | 2273 d | 3.8% | 8.1% | 2599 d |
| dota | 0.73 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 23 mag | 900 mcg | 2.6% | 5.5% | 3913 d |
| Vhitamini B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 12.1% | 1765 |
| Vhitamini B2, Riboflavin | 0.099 mg | 1.8 mg | 5.5% | 11.7% | 1818 |
| Vhitamini B5, Pantothenic | 0.051 mg | 5 mg | 1% | 2.1% | 9804 d |
| Vhitamini B6, pyridoxine | 0.024 mg | 2 mg | 1.2% | 2.6% | 8333 d |
| Vitamini B9, folates | 45 mcg | 400 mcg | 11.3% | 24% | 889 d |
| Vitamini C, ascorbic | 16.2 mg | 90 mg | 18% | 38.3% | 556 d |
| Vitamin PP, kwete | 0.63 mg | 20 mg | 3.2% | 6.8% | 3175 d |
| macronutrients | |||||
| Potasium, K | 290 mg | 2500 mg | 11.6% | 24.7% | 862 d |
| Calcium, CA | 44 mg | 1000 mg | 4.4% | 9.4% | 2273 d |
| Magnesium, mg | 42 mg | 400 mg | 10.5% | 22.3% | 952 d |
| Sodium, Na | 240 mg | 1300 mg | 18.5% | 39.4% | 542 d |
| Sarufa, S | 25.3 mg | 1000 mg | 2.5% | 5.3% | 3953 d |
| Phosphorus, P. | 57 mg | 800 mg | 7.1% | 15.1% | 1404 d |
| zvicherwa | |||||
| Simbi, Kutenda | 0.98 mg | 18 mg | 5.4% | 11.5% | 1837 |
| Manganese, Mn | 0.201 mg | 2 mg | 10.1% | 21.5% | 995 d |
| Mhangura, Cu | 47 mag | 1000 mcg | 4.7% | 10% | 2128 d |
| Selenium, Kana | 1.5 mag | 55 mcg | 2.7% | 5.7% | 3667 d |
| Zingi, Zn | 0.36 mg | 12 mg | 3% | 6.4% | 3333 d |
| Essential amino acids | |||||
| Arginine * | 0.177 d | ~ | |||
| valine | 0.146 d | ~ | |||
| Histidine * | 0.082 d | ~ | |||
| Isoleucine | 0.135 d | ~ | |||
| Leucine | 0.18 d | ~ | |||
| lysine | 0.166 d | ~ | |||
| methionine | 0.036 d | ~ | |||
| threonine | 0.094 d | ~ | |||
| Tryptophan | 0.029 d | ~ | |||
| phenylalanine | 0.139 d | ~ | |||
| Amino Acid | |||||
| Tyrosine | 0.103 d | ~ | |||
| cysteine | 0.038 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.026 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.021 d | ~ | |||
| 18: 0 Stearic | 0.003 d | ~ | |||
| Monounsaturated mafuta acids | 0.009 d | Maminitsi 16.8 g | 0.1% | 0.2% | |
| 18: 1 Oleic (omega-9) | 0.005 d | ~ | |||
| 22: 1 Eruciki (omega-9) | 0.003 d | ~ | |||
| Polyunsaturated mafuta acids | 0.042 d | kubva pa11.2-20.6 g | 0.4% | 0.9% | |
| 18: 2 Linoleic | 0.024 d | ~ | |||
| 18: 3 Linolenic | 0.017 d | ~ | |||
| Omega-3 fatty acids | 0.017 d | kubva pa0.9 kusvika 3.7 g | 1.9% | 4% | |
| Omega-6 fatty acids | 0.024 d | kubva pa4.7 kusvika 16.8 g | 0.5% | 1.1% |
Iko kukosha kwesimba kuri 47 kcal.
- makapu zvidimbu = 104 g (48.9 kcal)
- pod = 14 magiramu (6.6 kcal)
Kana bhinzi yakasvibira, yakabikwa, nemunyu akapfuma mumavhitamini uye zvicherwa zvakadai sevhitamini B9 - 11.3%, uye vhitamini C 18%, potasium - 11,6%
- Vitamin B9 se coenzyme inobatanidzwa mune metabolism ye nucleic uye amino acids. Kushomeka kwehukama kunotungamira mukusakwana kwekutanga kweiyo nucleic acids uye mapuroteni, zvichikonzera kuvharirwa kwekukura uye kupatsanurwa kwemasero, kunyanya mune inokurumidza-kuwanda matishu: mapfupa emapfupa, epithelium yematumbo, nezvimwewo Kusadya kwakakwana kwefolate panguva yekuzvitakura ndechimwe chezvikonzero zvekutanga kusakura. , kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuzvarwa, uye kusagadzikana kwekukura kwevana. Yakaratidza iyo yakasimba Sangano pakati pezvikamu zve folate, homocysteine uye njodzi yehutano hwemwoyo.
- 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.
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: calorie 47 kcal, iyo makemikari anoumbwa, zvinovaka muviri kukosha, mavhitamini, zvicherwa kupfuura zvinobatsira Green bhinzi kana yakabikwa, nemunyu, macalorie, zvinovaka muviri, zvinobatsira zvinhu zveGreen bhinzi kana yakabikwa, nemunyu.