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 | 33 kcal | 1684 kcal | 2% | 6.1% | 5103 d |
| MaProteins | 1.8 d | 76 d | 2.4% | 7.3% | 4222 d |
| mafuta | 0.21 d | 56 d | 0.4% | 1.2% | 26667 d |
| Carbohydrate | 4.78 d | 219 d | 2.2% | 6.7% | 4582 d |
| Dietary fiber | 2.8 d | 20 d | 14% | 42.4% | 714 d |
| Mvura | 89.88 d | 2273 d | 4% | 12.1% | 2529 d |
| dota | 0.53 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 7 mag | 900 mcg | 0.8% | 2.4% | 12857 d |
| alpha carotenes | 17 mag | ~ | |||
| beta carotenes | 0.071 mg | 5 mg | 1.4% | 4.2% | 7042 d |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Vhitamini B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 20% | 1515 d |
| Vhitamini B2, Riboflavin | 0.092 mg | 1.8 mg | 5.1% | 15.5% | 1957 |
| Vitamini B4, choline | 15.9 mg | 500 mg | 3.2% | 9.7% | 3145 d |
| Vhitamini B5, Pantothenic | 0.085 mg | 5 mg | 1.7% | 5.2% | 5882 d |
| Vhitamini B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 6.4% | 4762 d |
| Vitamini B9, folates | 15 mag | 400 mcg | 3.8% | 11.5% | 2667 d |
| Vitamini C, ascorbic | 12.9 mg | 90 mg | 14.3% | 43.3% | 698 d |
| Vitamini E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3% | 0.9% | 30000 d |
| Vhitamini K, phylloquinone | 45 mcg | 120 mcg | 37.5% | 113.6% | 267 d |
| Vitamin PP, kwete | 0.499 mg | 20 mg | 2.5% | 7.6% | 4008 d |
| macronutrients | |||||
| Potasium, K | 186 mg | 2500 mg | 7.4% | 22.4% | 1344 d |
| Calcium, CA | 42 mg | 1000 mg | 4.2% | 12.7% | 2381 d |
| Magnesium, mg | 22 mg | 400 mg | 5.5% | 16.7% | 1818 |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 d |
| Sarufa, S | 18 mg | 1000 mg | 1.8% | 5.5% | 5556 d |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 12.1% | 2500 d |
| zvicherwa | |||||
| Simbi, Kutenda | 0.86 mg | 18 mg | 4.8% | 14.5% | 2093 d |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 58.5% | 519 d |
| Mhangura, Cu | 49 mag | 1000 mcg | 4.9% | 14.8% | 2041 d |
| Selenium, Kana | 0.4 mag | 55 mcg | 0.7% | 2.1% | 13750 d |
| Zingi, Zn | 0.26 mg | 12 mg | 2.2% | 6.7% | 4615 d |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 2.22 d | kusvika ku100 g | |||
| Essential amino acids | |||||
| Arginine * | 0.073 d | ~ | |||
| valine | 0.089 d | ~ | |||
| Histidine * | 0.034 d | ~ | |||
| Isoleucine | 0.066 d | ~ | |||
| Leucine | 0.111 d | ~ | |||
| lysine | 0.087 d | ~ | |||
| methionine | 0.022 d | ~ | |||
| threonine | 0.079 d | ~ | |||
| Tryptophan | 0.019 d | ~ | |||
| phenylalanine | 0.066 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.083 d | ~ | |||
| Aspartic asidhi | 0.253 d | ~ | |||
| Glycine | 0.065 d | ~ | |||
| Glutamic acid | 0.186 d | ~ | |||
| proline | 0.067 d | ~ | |||
| Serine | 0.099 d | ~ | |||
| Tyrosine | 0.042 d | ~ | |||
| cysteine | 0.018 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.047 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.039 d | ~ | |||
| 18: 0 Stearic | 0.007 d | ~ | |||
| Monounsaturated mafuta acids | 0.008 d | Maminitsi 16.8 g | |||
| 18: 1 Oleic (omega-9) | 0.008 d | ~ | |||
| Polyunsaturated mafuta acids | 0.108 d | kubva pa11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 d | ~ | |||
| 18: 3 Linolenic | 0.066 d | ~ | |||
| Omega-3 fatty acids | 0.066 d | kubva pa0.9 kusvika 3.7 g | 7.3% | 22.1% | |
| Omega-6 fatty acids | 0.041 d | kubva pa4.7 kusvika 16.8 g | 0.9% | 2.7% |
Iko kukosha kwesimba kuri 33 kcal.
- mukombe = 124 gr (40.9 kcal)
- pasuru (10 oz) = 284 g (93.7 kcal)
Green beans, yero, nechando, akapfuma mavitamini uye zvicherwa zvakaita vhitamini C - 14,3%, vhitamini K iri 37.5%, manganese - 19,3%
- 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.
- Manganese inobatanidzwa mukuumbwa kwemapfupa uye inowoneka matishu, chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; inodiwa pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunoperekedzwa nekukura kunonoka, kusagadzikana kwehurongwa hwekubereka, kuwedzera kusimba kwemapfupa, kusagadzikana kwehydrohydrate uye lipid metabolism.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: iyo caloric kukosha kwe33 kcal, iyo kemikari, kukosha kwekudya, mavhitamini, zvicherwa pane anobatsira bhinzi bhinzi, yero, chando, macalorie, zvinovaka muviri, zvinobatsira bhinzi bhinzi, yero, nechando.