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 | 295 kcal | 1684 kcal | 17.5% | 5.9% | 571 d |
| MaProteins | 24 d | 76 d | 31.6% | 10.7% | 317 d |
| mafuta | 1.5 d | 56 d | 2.7% | 0.9% | 3733 d |
| Carbohydrate | 46.3 d | 219 d | 21.1% | 7.2% | 473g |
| Dietary fiber | 11.5 d | 20 d | 57.5% | 19.5% | 174 d |
| Mvura | 14 d | 2273 d | 0.6% | 0.2% | 16236 d |
| dota | 2.7 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 5 mag | 900 mcg | 0.6% | 0.2% | 18000 d |
| beta carotenes | 0.03 mg | 5 mg | 0.6% | 0.2% | Yakanga iri 16667 g |
| Vhitamini B1, thiamine | 0.5 mg | 1.5 mg | 33.3% | 11.3% | 300 d |
| Vhitamini B2, Riboflavin | 0.21 mg | 1.8 mg | 11.7% | 4% | 857 d |
| Vitamini B4, choline | 96.4 mg | 500 mg | 19.3% | 6.5% | 519 d |
| Vhitamini B5, Pantothenic | 1.2 mg | 5 mg | 24% | 8.1% | 417 d |
| Vhitamini B6, pyridoxine | 0.54 mg | 2 mg | 27% | 9.2% | 370 d |
| Vitamini B9, folates | 90 mcg | 400 mcg | 22.5% | 7.6% | 444 d |
| Vitamini C, ascorbic | 4.4 mg | 90 mg | 4.9% | 1.7% | 2045 d |
| Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 1.1% | 3000 d |
| Vhitamini H, Biotin | 0.33 mcg | 50 mcg | 0.7% | 0.2% | 15152 d |
| Vhitamini K, phylloquinone | 5 mag | 120 mcg | 4.2% | 1.4% | 2400 d |
| Vitamin PP, kwete | 5.5 mg | 20 mg | 27.5% | 9.3% | 364 d |
| Niacin | 1.8 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 672 mg | 2500 mg | 26.9% | 9.1% | 372 d |
| Calcium, CA | 83 mg | 1000 mg | 8.3% | 2.8% | 1205 d |
| Nesilicon, Si | 80 mg | 30 mg | 266.7% | 90.4% | 38 d |
| Magnesium, mg | 80 mg | 400 mg | 20% | 6.8% | 500 d |
| Sodium, Na | 55 mg | 1300 mg | 4.2% | 1.4% | 2364 d |
| Sarufa, S | 163 mg | 1000 mg | 16.3% | 5.5% | 613 d |
| Phosphorus, P. | 390 mg | 800 mg | 48.8% | 16.5% | 205 d |
| Chlorine, Cl | 75 mg | 2300 mg | 3.3% | 1.1% | 3067 d |
| zvicherwa | |||||
| Aluminium, Al | 170 mag | ~ | |||
| Boron, B | 610 mag | ~ | |||
| Vanadium, V | 25.2 mag | ~ | |||
| Simbi, Kutenda | 11.8 mg | 18 mg | 65.6% | 22.2% | 153 d |
| Iodine, ini | 3.5 mcg | 150 mcg | 2.3% | 0.8% | 4286 d |
| Cobalt, Co. | 11.6 mag | 10 mag | 116% | 39.3% | 86 d |
| Lithium, Li | 74.8 mag | ~ | |||
| Manganese, Mn | 1.19 mg | 2 mg | 59.5% | 20.2% | 168 d |
| Mhangura, Cu | 660 mag | 1000 mcg | 66% | 22.4% | 152 d |
| Molybdenum, Mo | 77.5 mag | 70 mcg | 110.7% | 37.5% | 90 d |
| Nickel, ari | 161 mag | ~ | |||
| Rubidium, Rb | 27 mag | ~ | |||
| Selenium, Kana | 19.6 mag | 55 mcg | 35.6% | 12.1% | 281 d |
| Strontium, Sr | 15 mag | ~ | |||
| Titanium, Ti | 300 mcg | ~ | |||
| Fluorine, F | 25 mcg | 4000 mg | 0.6% | 0.2% | 16000 d |
| Chromium, Kr | 10.8 mcg | 50 mcg | 21.6% | 7.3% | 463 d |
| Zingi, Zn | 2.42 mg | 12 mg | 20.2% | 6.8% | 496 d |
| Zirconium, Zr | 2.9 mag | ~ | |||
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 43.4 d | ~ | |||
| Mono uye disaccharides (shuga) | 2.9 d | kusvika ku100 g | |||
| Kubudirira | 1.81 d | ~ | |||
| Essential amino acids | |||||
| Arginine * | 2.05 d | ~ | |||
| valine | 1.27 d | ~ | |||
| Histidine * | 0.71 d | ~ | |||
| Isoleucine | 1.02 d | ~ | |||
| Leucine | 1.89 d | ~ | |||
| lysine | 1.72 d | ~ | |||
| methionine | 0.29 d | ~ | |||
| Methionine + Cysteine | 0.51 d | ~ | |||
| threonine | 0.96 d | ~ | |||
| Tryptophan | 0.22 d | ~ | |||
| phenylalanine | 1.25 d | ~ | |||
| Phenylalanine + Tyrosine | 2.03 d | ~ | |||
| Amino Acid | |||||
| Alanine | 1.04 d | ~ | |||
| Aspartic asidhi | 2.87 d | ~ | |||
| Glycine | 1.03 d | ~ | |||
| Glutamic acid | 3.95 d | ~ | |||
| proline | 1.05 d | ~ | |||
| Serine | 1.25 d | ~ | |||
| Tyrosine | 0.78 d | ~ | |||
| cysteine | 0.22 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.5 d | kusvika ku18.7 g | |||
| Polyunsaturated mafuta acids | |||||
| Omega-3 fatty acids | 0.109 d | kubva pa0.9 kusvika 3.7 g | 12.1% | 4.1% | |
| Omega-6 fatty acids | 0.404 d | kubva pa4.7 kusvika 16.8 g | 8.6% | 2.9% |
Iko kukosha kwesimba kuri 295 kcal.
- Girazi re 250 ml = 210 g (619.5 kcal)
- Girazi re 200 ml = 170 g (501.5 kcal)
Idema, zviyo vakapfuma mumavitamini uye zvicherwa zvakaita vhitamini B1 - 33,3%, vhitamini B2 uye 11.7%, choline iri 19.3%, vhitamini B5 - 24%, vhitamini B6 - 27%, vhitamini B9 iri 22.5%, vhitamini PP - 27,5 %, potasium - 26,9%, silicon - ye266.7%, magnesium - 20%, phosphorus - 48,8%, iron - 65,6%, cobalt - 116%, manganese - 59,5%, mhangura - 66% , molybdenum - RB 110.7%, selenium - 35,6%, chromium - 21,6%, zinc - 20,2%
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, ichipa muviri simba uye epurasitiki makomponi pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inobatsira mukukanganisa kwemavara eanowona analyzer uye nerima adaptation. Kudya kwakakwana kwevhitamini B2 kunoperekedzwa nekutyorwa kwehutano hweganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Choline chikamu che lecithin chinoita basa mukuwedzera uye metabolism yemaphospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoshanda se lipotropic factor.
- Vitamin B5 inobatanidzwa mumapuroteni, mafuta, carbohydrate metabolism, cholesterol metabolism, iyo mahormone akati wandei, hemoglobin, uye inosimudzira kunwiwa kweamino acid neshuga mumatumbu, inotsigira basa readrenal cortex. Kushaikwa kwePantothenic acid kunogona kutungamira kune maronda eganda uye mucous membranes.
- Vitamin B6 inobatanidzwa mukuchengetedza immune immune, maitiro ekudzivirira uye kufadza muCentral nervous system, mukushandurwa kweamino acids, tryptophan metabolism, lipids uye nucleic acids zvinopa kune zvakajairika kuumbwa kwemasero matsvuku eropa, kuchengetedza kweyakajairika mazinga e homocysteine muropa. Kusakwana kwevhitamini B6 kunofambidzana nekurasikirwa nechido, kukanganisa hutano hweganda, kukura kweakawanikwa, uye kupererwa neropa.
- 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 PP inobatanidzwa mukugadzirisa redox uye simba metabolism. Kusakwana kwevhitamini inoperekedzwa nekukanganisa kweyakajairika mamiriro eganda, gastrointestinal turakiti uye huta system.
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
- Silicon inosanganisirwa sechinhu chechimiro mukuumbwa kwegag uye collagen synthesis.
- Magnesium inobatanidzwa musimba metabolism uye protein synthesis, nucleic acids, ine simba rekudzikamisa membranes, yakakosha pakuchengetedza homeostasis ye calcium, potasium uye sodium. Kushomeka kwemagnesium kunotungamira ku hypomagnesemia, kuwedzera mukana wekuputika neBP, chirwere chemwoyo.
- Phosphorus inobatanidzwa mune zvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora iyo acid-alkaline muyero, iri chikamu chephospholipids, nucleotides uye nucleic acids inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- simbi inosanganisirwa nemabasa akasiyana emapuroteni, kusanganisira ma enzymes. Inobatanidzwa mukutakura kwemaerekitironi, okisijeni, inobvumira kuyerera kwekuchinja kwe redox uye kumisikidza kwe peroxidation. Kudya kwakaringana kunotungamira ku hypochromic anemia, myoglobinaemia atonia yemarunda tsandanyama, kuneta, cardiomyopathy, chisingaperi atrophic gastritis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes mune metabolism yemafuta acids uye metabolism yefolic acid.
- 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.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa mune yesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inobatanidzwa mune zvinoitika zvemuviri wemunhu materu ane oxygen. Iko kushomeka kunoratidzwa nekuremara kuumbwa kweiyo yemoyo system uye skeletal kukura kweanobatana matissue dysplasia.
- Molybdenum is cofactor yemazhinji enzymes, ichipa iyo metabolism yesarufa-ine amino acids, purines uye pyrimidines.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inobatanidzwa mukugadzirisa kwechiito chehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Bek (osteoarthritis ine hurema hwakawanda hwemajoini, musana, uye magumo), chirwere Kesan (endemic cardiomyopathy), nhaka nhaka thrombasthenia.
- chromium inobatanidzwa mukugadzirisa kwemazinga eropa glucose, inowedzera insulin kuita. Kushomeka kunotungamira mukudzikira mukutsungirira kweglucose.
- zen'e inosanganisirwa mumakemikari anodarika mazana matatu anobatanidzwa muzvirongwa zvekutangisa nekuparadza makabhohaidhiretsi, mapuroteni, mafuta, nucleic acids uye mukugadzirisa kwekutaura kwemajini akati wandei. Kudya kwakaringana kunotungamira kushomeka, yechipiri immune immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, kuvapo kwekusagadzikana kwemwana. Tsvagurudzo dzichangobva kuitwa dzakaratidza kugona kwenzvimbo dzakakwira dzezinc kupwanya kunwa kwemhangura uye nekudaro kunobatsira mukusimudzira kweanemia.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
ZVOKUTSVIRA NEZVINOGONESESA dema, zviyo
Tags: koriori 295 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa pane anobatsira maRentiri, zviyo, macalorie, zvinovaka muviri, zvinobatsira zveLentils, zviyo
Simba remagetsi kana kukosha kwekoriori huwandu hwesimba rinoburitswa mumuviri wemunhu kubva mukudya panguva yekugaya. Kukosha kwesimba kwechigadzirwa kunoyerwa mu kilo-calories (kcal) kana kilo-joules (kJ) pa100 gramu. chigadzirwa. Kilocalorie, inoshandiswa kuyera kukosha kwesimba rechikafu, inonziwo "chikafu chekudya", saka kana iwe ukatsanangura kukosha kwekoriori mu (kilo) macalorie prefix kilo inowanzosiiwa. Matafura akawanda emasimba emagetsi ezvigadzirwa zveRussia zvaunogona kuona.
Kukosha kwehutano - zvemukati makabhohaidhiretsi, mafuta uye mapuroteni muchigadzirwa.
Kukosha kwehutano hwechigadzirwa chechikafu - seti yezvivakwa zvechigadzirwa chikafu, kuvapo kwayo kugutsa zvinodiwa zvemuviri zvemunhu mune zvakakosha zvinhu nesimba.
Mavhitamini arimakemikari zvinhu zvinodiwa mune zvidiki zvidiki mukudya kwevanhu uye mazhinji emhuka. Synthesis yemavhitamini, sekutonga, inoitwa nemiti, kwete mhuka. Zvinodikanwa zvezuva nezuva zvemavitamini zvinongova mamirigiramu mashoma kana ma micrograms. Kusiyana nemaorganic mavitamini anoparadzwa panguva yekupisa. Mavitamini mazhinji haana kugadzikana uye "akarasika" panguva yekubika kana kugadzira chikafu.