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 | 162 kcal | 1684 kcal | 9.6% | 5.9% | 1040 d |
| MaProteins | 9.31 d | 76 d | 12.3% | 7.6% | 816 d |
| mafuta | 0.48 d | 56 d | 0.9% | 0.6% | 11667 d |
| Carbohydrate | 25.47 d | 219 d | 11.6% | 7.2% | 860 d |
| Dietary fiber | 5.4 d | 20 d | 27% | 16.7% | 370 d |
| Mvura | 58.01 d | 2273 d | 2.6% | 1.6% | 3918 d |
| dota | 1.33 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.274 mg | 1.5 mg | 18.3% | 11.3% | 547 d |
| Vhitamini B2, Riboflavin | 0.108 mg | 1.8 mg | 6% | 3.7% | 1667 d |
| Vhitamini B5, Pantothenic | 0.258 mg | 5 mg | 5.2% | 3.2% | 1938 |
| Vhitamini B6, pyridoxine | 0.194 mg | 2 mg | 9.7% | 6% | 1031 |
| Vitamini B9, folates | 34 mag | 400 mcg | 8.5% | 5.2% | 1176 d |
| Vitamini C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.5% | 12857 d |
| Vitamin PP, kwete | 0.632 mg | 20 mg | 3.2% | 2% | 3165 d |
| macronutrients | |||||
| Potasium, K | 646 mg | 2500 mg | 25.8% | 15.9% | 387 d |
| Calcium, CA | 52 mg | 1000 mg | 5.2% | 3.2% | 1923 |
| Magnesium, mg | 54 mg | 400 mg | 13.5% | 8.3% | 741 d |
| Sodium, Na | 319 mg | 1300 mg | 24.5% | 15.1% | 408 d |
| Sarufa, S | 93.1 mg | 1000 mg | 9.3% | 5.7% | 1074 d |
| Phosphorus, P. | 100 mg | 800 mg | 12.5% | 7.7% | 800 d |
| zvicherwa | |||||
| Simbi, Kutenda | 2.71 mg | 18 mg | 15.1% | 9.3% | 664 d |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 15.2% | 406 d |
| Mhangura, Cu | 88 mag | 1000 mcg | 8.8% | 5.4% | 1136 d |
| Selenium, Kana | 1.4 mag | 55 mcg | 2.5% | 1.5% | 3929 d |
| Zingi, Zn | 0.69 mg | 12 mg | 5.8% | 3.6% | 1739 d |
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.058 d | kusvika ku18.7 g | |||
| 16: 0 Palmitic | 0.051 d | ~ | |||
| 18: 0 Stearic | 0.006 d | ~ | |||
| Monounsaturated mafuta acids | 0.035 d | Maminitsi 16.8 g | 0.2% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.035 d | ~ | |||
| Polyunsaturated mafuta acids | 0.276 d | kubva pa11.2-20.6 g | 2.5% | 1.5% | |
| 18: 2 Linoleic | 0.099 d | ~ | |||
| 18: 3 Linolenic | 0.177 d | ~ | |||
| Omega-3 fatty acids | 0.177 d | kubva pa0.9 kusvika 3.7 g | 19.7% | 12.2% | |
| Omega-6 fatty acids | 0.099 d | kubva pa4.7 kusvika 16.8 g | 2.1% | 1.3% |
Iko kukosha kwesimba kuri 162 kcal.
- pakeji (10 oz) goho = 284 g (460.1 kcal)
- 0,333 package (10 oz) goho = 94 g (152.3 kcal)
Pinto bhinzi (variegated), isina kukura mbeu, chando, yakabikwa, nemunyu akapfuma mumavhitamini uye zvicherwa zvakadai sevhitamini B1 - 18,3%, potasium - 25,8%, magnesium - 13,5%, phosphorus - 12,5%, iron - 15,1%, manganese - 24,7%
- 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.
- 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.
- 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.
- 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: koriori 162 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa zvinobatsira zvePinto Beans (variegated), mbeu dzisina kusimba, dzakagwamba, dzakabikwa, nemunyu, macalorie, zvinovaka muviri, zvinobatsira zvinhu zvePinto Beans (variegated), mbeu isina kusimba, chando, yakabikwa , nemunyu