Kukosha kwehutano uye makemikari akaumbwa.
Tafura yacho inoratidza zvirimo mune zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini, uye mamineral) mune zana magiramu echikamu chinodyiwa.
| Nutrient | Nhamba yacho | Norm ** | % yezvakajairwa mu100 g | % yeyakajairika zana kcal | 100% yezvakajairwa |
| Calorie | 187 kcal | 1684 kcal | 11.1% | 5.9% | 901 d |
| MaProteins | 31.01 d | 76 d | 40.8% | 21.8% | 245 d |
| mafuta | 6.02 d | 56 d | 10.8% | 5.8% | 930 d |
| Mvura | 61.79 d | 2273 d | 2.7% | 1.4% | 3679 d |
| dota | 0.94 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.4% | 3750 d |
| Vhitamini B2, Riboflavin | 0.19 mg | 1.8 mg | 10.6% | 5.7% | 947 d |
| Vhitamini B5, Pantothenic | 0.63 mg | 5 mg | 12.6% | 6.7% | 794 d |
| Vhitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 2.9% | 1818 |
| Vitamini B9, folate | 19 mag | 400 mcg | 4.8% | 2.6% | 2105 |
| Vitamini B12, cobalamin | 2.26 mag | 3 mg | 75.3% | 40.3% | 133 d |
| Vitamini E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.7% | 7500 d |
| Vhitamini PP | 5.07 mg | 20 mg | 25.4% | 13.6% | 394 d |
| macronutrients | |||||
| Potasium, K | 267 mg | 2500 mg | 10.7% | 5.7% | 936 d |
| Calcium, CA | 20 mg | 1000 mg | 2% | 1.1% | 5000 d |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 3.1% | 1739 d |
| Sodium, Na | 74 mg | 1300 mg | 5.7% | 3% | 1757 d |
| Sarufa, S | 310.1 mg | 1000 mg | 31% | 16.6% | 322 d |
| Phosphorus, P. | 175 mg | 800 mg | 21.9% | 11.7% | 457 d |
| Tsvaga zvinhu | |||||
| Simbi, Kutenda | 2.27 mg | 18 mg | 12.6% | 6.7% | 793 d |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 0.7% | 7143 d |
| Mhangura, Cu | 129 mcg | 1000 mcg | 12.9% | 6.9% | 775 d |
| Selenium, Kana | 35.3 mag | 55 mcg | 64.2% | 34.3% | 156 d |
| Zingi, Zn | 8.66 mg | 12 mg | 72.2% | 38.6% | 139 d |
| Essential amino acids | |||||
| Arginine * | 1.842 d | ~ | |||
| valine | 1.673 d | ~ | |||
| Histidine * | 0.982 d | ~ | |||
| Isoleucine | 1.496 d | ~ | |||
| Leucine | 2.412 d | ~ | |||
| lysine | 2.739 d | ~ | |||
| methionine | 0.796 d | ~ | |||
| threonine | 1.327 d | ~ | |||
| Tryptophan | 0.362 d | ~ | |||
| phenylalanine | 1.262 d | ~ | |||
| Amino Acid | |||||
| Alanine | 1.865 d | ~ | |||
| Aspartic asidhi | 2.73 d | ~ | |||
| Glycine | 1.515 d | ~ | |||
| Glutamic acid | 4.5 d | ~ | |||
| proline | 1.301 d | ~ | |||
| Serine | 1.153 d | ~ | |||
| Tyrosine | 1.042 d | ~ | |||
| cysteine | 0.37 d | ~ | |||
| Mishonga (sterols) | |||||
| Cholesterol | 104 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 2.15 d | kusvika ku18.7 g | |||
| 10: 0 Capric | 0.01 d | ~ | |||
| 12: 0 Lauric | 0.02 d | ~ | |||
| 14: 0 Zvangu | 0.19 d | ~ | |||
| 16: 0 Palmitic | 1.16 d | ~ | |||
| 18: 0 Stearic | 0.74 d | ~ | |||
| Monounsaturated mafuta acids | 2.64 d | Maminitsi 16.8 g | 15.7% | 8.4% | |
| 16: 1 Palmitoleic | 0.18 d | ~ | |||
| 18: 1 Oleic (omega-9) | 2.44 d | ~ | |||
| Polyunsaturated mafuta acids | 0.39 d | kubva pa11.2 kusvika 20.6 g | 3.5% | 1.9% | |
| 18: 2 Linoleic | 0.32 d | ~ | |||
| 18: 3 Linolenic | 0.04 d | ~ | |||
| 20: 4 Arachidonic | 0.04 d | ~ | |||
| Omega-3 fatty acids | 0.04 d | kubva pa0.9 kusvika 3.7 g | 4.4% | 2.4% | |
| Omega-6 fatty acids | 0.36 d | kubva pa4.7 kusvika 16.8 g | 7.7% | 4.1% |
Iko kukosha kwesimba kuri 187 kcal.
- 3 oz = 85 g (159 macalorie)
- chidimbu, chakabikwa, kusasanganisa marara (goho kubva pa1 lb nyama mbishi nemarara) = 128 g (239.4 kcal)
Gwayana, Foreshank, inoparadzaniswa yakasendama chete, yakarukwa vakapfuma mumavitamini uye zvicherwa zvakadai se: vhitamini B5 iri 12.6%, vhitamini B12 - 75,3%, vhitamini PP - 25,4%, phosphorus - ne 21.9%, iron - 12,6%, mhangura - ne12.9%, selenium - 64,2%, zinc - 72,2%
- Vitamin B5 inobatanidzwa mumapuroteni, mafuta, carbohydrate metabolism, cholesterol metabolism, synthesis yemamwe mahormone, hemoglobin, inokurudzira kutorwa kweamino acids neshuga mudumbu remukati, uye inotsigira iyo adrenal cortex basa. Kushaikwa kwePantothenic acid kunogona kutungamira kune maronda eganda uye mucous membranes.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana muvhitamini zvinobatanidzwa muhematopoiesis. Kushayikwa kwevhitamini B12 kunotungamira mukuvandudzwa kwekushomeka kwechikamu kana chechipiri fomia uye kupererwa neropa, leukopenia, uye thrombocytopenia.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwemavhitamini kunofambidzana nekukanganisa kweyakajairika ganda, dumbu, uye tsinga system.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora iyo acid-alkaline muyero, chikamu chephospholipids, nucleotides, uye nucleic acids, inofanirwa kuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- simbi inosanganisirwa nemabasa akasiyana emapuroteni, kusanganisira enzymes. Inobatanidzwa mukutakura kwemaerekitironi, oxygen inopa kosi yekuchinja kweoxox uye kumisikidza kwe peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobinuria atony yemarunda emhasuru, kuneta, cardiomyopathy, atrophic gastritis.
- mhangura chikamu chemakemikari ane redox chiitiko chinobatanidzwa nesimbi metabolism uye inomutsa mapuroteni uye macarhydrate 'kutora - maitiro iinvolveprovides matishu ane oxygen. Kushomeka kunoratidzwa nekuremara kweiyo yemoyo system uye mafupa, kukura kweanobatana matissue dysplasia.
- Selenium - chinhu chakakosha chemuviri wemunhu antioxidant dziviriro system, ine immunomodulatory mhedzisiro, inobatanidzwa mukugadzirisa kwechiito chehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Bek (osteoarthritis ine huwandu hwakawanda hwekuremara, musana, uye magumo), Kesan (endemic cardiomyopathy), nhaka yehutachiona.
- zen'e chikamu chemakemikari anodarika mazana matatu anobatanidzwa mukuumbana nekuparara kwemakabohydrate, mapuroteni, mafuta, nucleic acids, uye kudzora kwekutaura kwemajini akati wandei. Kudya kwakaringana kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, kuvapo kwekutadza kwemucheche. Kutsvagurudza mumakore achangopfuura kwakaratidza kuti mizinga mizhinji yeZinc inogona kukanganisa kunwa kwemhangura uye nekudaro kunobatsira mukukura kweanemia.
Tora: iyo macalorie 187 kcal, chimiro chemakemikari, kukosha kwekudya, mavhitamini, zvicherwa, inobatsira sei Gwayana shank, nyama chete, yakabikwa, macalorie, zvinovaka muviri, zvinobatsira zveGwayana, Foreshank, inoparadzaniswa yakaonda chete, yakarukwa.