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 | 105 kcal | 1684 kcal | 6.2% | 5.9% | 1604 d |
| MaProteins | 6.65 d | 76 d | 8.8% | 8.4% | 1143 d |
| mafuta | 0.3 d | 56 d | 0.5% | 0.5% | 18667 d |
| Carbohydrate | 14.65 d | 219 d | 6.7% | 6.4% | 1495 d |
| Dietary fiber | 4.8 d | 20 d | 24% | 22.9% | 417 d |
| Mvura | 72.35 d | 2273 d | 3.2% | 3% | 3142 d |
| dota | 1.25 d | ~ | |||
| mavhitamini | |||||
| Vhitamini a, RAE | 8 mag | 900 mcg | 0.9% | 0.9% | 11250 d |
| beta carotenes | 0.1 mg | 5 mg | 2% | 1.9% | 5000 d |
| Vhitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 4.5% | 2143 d |
| Vhitamini B2, Riboflavin | 0.055 mg | 1.8 mg | 3.1% | 3% | 3273 d |
| Vitamini B4, choline | 37.2 mg | 500 mg | 7.4% | 7% | 1344 d |
| Vhitamini B5, Pantothenic | 0.177 mg | 5 mg | 3.5% | 3.3% | 2825 d |
| Vhitamini B6, pyridoxine | 0.115 mg | 2 mg | 5.8% | 5.5% | 1739 d |
| Vitamini B9, folates | 16 mag | 400 mcg | 4% | 3.8% | 2500 d |
| Vitamini C, ascorbic | 5.8 mg | 90 mg | 6.4% | 6.1% | 1552 d |
| Vitamini E, alpha tocopherol, TE | 0.64 mg | 15 mg | 4.3% | 4.1% | 2344 d |
| Vhitamini K, phylloquinone | 5.2 mag | 120 mcg | 4.3% | 4.1% | 2308 d |
| Vitamin PP, kwete | 0.77 mg | 20 mg | 3.9% | 3.7% | 2597 d |
| macronutrients | |||||
| Potasium, K | 411 mg | 2500 mg | 16.4% | 15.6% | 608 d |
| Calcium, CA | 28 mg | 1000 mg | 2.8% | 2.7% | 3571 d |
| Magnesium, mg | 56 mg | 400 mg | 14% | 13.3% | 714 d |
| Sodium, Na | 265 mg | 1300 mg | 20.4% | 19.4% | 491 d |
| Sarufa, S | 66.5 mg | 1000 mg | 6.7% | 6.4% | 1504 d |
| Phosphorus, P. | 112 mg | 800 mg | 14% | 13.3% | 714 d |
| zvicherwa | |||||
| Simbi, Kutenda | 1.96 mg | 18 mg | 10.9% | 10.4% | 918 d |
| Manganese, Mn | 0.813 mg | 2 mg | 40.7% | 38.8% | 246 d |
| Mhangura, Cu | 197 mag | 1000 mcg | 19.7% | 18.8% | 508 d |
| Selenium, Kana | 1.7 mag | 55 mcg | 3.1% | 3% | 3235 d |
| Zingi, Zn | 0.55 mg | 12 mg | 4.6% | 4.4% | 2182 d |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 1.37 d | kusvika ku100 g | |||
| Essential amino acids | |||||
| Arginine * | 0.445 d | ~ | |||
| valine | 0.415 d | ~ | |||
| Histidine * | 0.226 d | ~ | |||
| Isoleucine | 0.428 d | ~ | |||
| Leucine | 0.522 d | ~ | |||
| lysine | 0.439 d | ~ | |||
| methionine | 0.066 d | ~ | |||
| threonine | 0.282 d | ~ | |||
| Tryptophan | 0.087 d | ~ | |||
| phenylalanine | 0.328 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.252 d | ~ | |||
| Aspartic asidhi | 0.714 d | ~ | |||
| Glycine | 0.266 d | ~ | |||
| Glutamic acid | 0.857 d | ~ | |||
| proline | 0.099 d | ~ | |||
| Serine | 0.415 d | ~ | |||
| Tyrosine | 0.214 d | ~ | |||
| cysteine | 0.081 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.068 d | kusvika ku18.7 g | |||
| 14: 0 Zvangu | 0.001 d | ~ | |||
| 16: 0 Palmitic | 0.06 d | ~ | |||
| 18: 0 Stearic | 0.008 d | ~ | |||
| Monounsaturated mafuta acids | 0.017 d | Maminitsi 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.017 d | ~ | |||
| Polyunsaturated mafuta acids | 0.145 d | kubva pa11.2-20.6 g | 1.3% | 1.2% | |
| 18: 2 Linoleic | 0.098 d | ~ | |||
| 18: 3 Linolenic | 0.047 d | ~ | |||
| Omega-3 fatty acids | 0.047 d | kubva pa0.9 kusvika 3.7 g | 5.2% | 5% | |
| Omega-6 fatty acids | 0.098 d | kubva pa4.7 kusvika 16.8 g | 2.1% | 2% |
Iko kukosha kwesimba kuri 105 macalorie.
- 0,5 mukombe = 90 g (94.5 kcal)
- pakeji (10 oz) goho = 311 g (326.6 kcal)
Lima bhinzi, idiki, haisati yakura, yakagwamba nechando, yakabikwa, ine munyu vakapfuma mumavhitamini uye zvicherwa zvakadai se potassium - 16,4%, magnesium - 14%, phosphorus - 14%, manganese - 40,7%, mhangura - 19,7%
- Potassium ndiyo main intracellular ion iyo inotora chikamu mumutemo wemvura, electrolyte uye acid chiyero, inobatanidzwa mukuitisa zvido zvetsinga, kudzora kweropa.
- 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.
- 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.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Tags: macalorie 105 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa pane anobatsira maLima bhinzi, madiki, asina kusimba, akaomeswa nechando, akabikwa, nemunyu, macalorie, zvinovaka muviri, zvinobatsira zveLima bhinzi, zvidiki, hazvina kusimba, zvakaomeswa nechando, zvakabikwa, nemunyu