Zvishandiso Legumes mumuto
| Mbeu dzakabikwa | 155.0 (gramu) |
| Main muto mutsvuku | 60.0 (gramu) |
| majarini | 10.0 (gramu) |
Nzira yekugadzirira
Mbeu yakabikwa (muenzaniso Nhamba 270) inorungwa nemafuta uye tsvuku, kana tomato, kana mukaka, kana sour cream sauce uye, inokurudzira, inopisa kusvika kumota. Iwe unogona kuwedzera garlic kune tsvuku uye tomato sauce (0,5 g net pa 1 litre yemuto), yakakwizwa nemunyu.
Iwe unogona kugadzira yako wega recipe uchifunga nezve kurasikirwa kwevhithamini nemaminerari uchishandisa iyo yekubheka kariki mune yekushandisa.
Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 347.7 kcal | 1684 kcal | 20.6% | 5.9% | 484 d |
| MaProteins | 26.2 d | 76 d | 34.5% | 9.9% | 290 d |
| mafuta | 7 d | 56 d | 12.5% | 3.6% | 800 d |
| Carbohydrate | 48 d | 219 d | 21.9% | 6.3% | 456 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 4.8 d | 20 d | 24% | 6.9% | 417 d |
| Mvura | 42.3 d | 2273 d | 1.9% | 0.5% | 5374 d |
| dota | 4.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 100 magiramu | 900 magiramu | 11.1% | 3.2% | 900 d |
| Retinol | 0.1 mg | ~ | |||
| Vhitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 7.7% | 375 d |
| Vhitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.2% | 900 d |
| Vitamini B4, choline | 0.7 mg | 500 mg | 0.1% | 71429 d | |
| Vhitamini B5, pantothenic | 1.1 mg | 5 mg | 22% | 6.3% | 455 d |
| Vhitamini B6, pyridoxine | 0.8 mg | 2 mg | 40% | 11.5% | 250 d |
| Vitamini B9, folate | 80.7 magiramu | 400 magiramu | 20.2% | 5.8% | 496 d |
| Vitamini C, ascorbic | 1 mg | 90 mg | 1.1% | 0.3% | 9000 d |
| Vitamini E, alpha tocopherol, TE | 4.7 mg | 15 mg | 31.3% | 9% | 319 d |
| Vhitamini H, biotin | 0.03 magiramu | 50 magiramu | 0.1% | 166667 d | |
| Vitamini PP, HERE | 6.4492 mg | 20 mg | 32.2% | 9.3% | 310 d |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 1106.5 mg | 2500 mg | 44.3% | 12.7% | 226 d |
| Calcium, CA | 163.3 mg | 1000 mg | 16.3% | 4.7% | 612 d |
| Nesilicon, Si | 94.1 mg | 30 mg | 313.7% | 90.2% | 32 d |
| Magnesium, mg | 114.1 mg | 400 mg | 28.5% | 8.2% | 351 d |
| Sodium, Na | 47.2 mg | 1300 mg | 3.6% | 1% | 2754 d |
| Sarufa, S | 163.8 mg | 1000 mg | 16.4% | 4.7% | 611 d |
| Phosphorus, P. | 590 mg | 800 mg | 73.8% | 21.2% | 136 d |
| Chlorine, Cl | 60.4 mg | 2300 mg | 2.6% | 0.7% | 3808 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 673.5 magiramu | ~ | |||
| Bohr, B. | 504.7 magiramu | ~ | |||
| Vanadium, V | 196.6 magiramu | ~ | |||
| Simbi, Kutenda | 13.5 mg | 18 mg | 75% | 21.6% | 133 d |
| Iodine, ini | 12.7 magiramu | 150 magiramu | 8.5% | 2.4% | 1181 d |
| Cobalt, Co. | 19.2 magiramu | 10 magiramu | 192% | 55.2% | 52 d |
| Lithium, Li | 0.08 magiramu | ~ | |||
| Manganese, Mn | 1.3802 mg | 2 mg | 69% | 19.8% | 145 d |
| Mhangura, Cu | 493.2 magiramu | 1000 magiramu | 49.3% | 14.2% | 203 d |
| Molybdenum, Mo. | 40.7 magiramu | 70 magiramu | 58.1% | 16.7% | 172 d |
| Nickel, ari | 177.1 magiramu | ~ | |||
| Tungamira, Sn | 0.07 magiramu | ~ | |||
| Rubidium, Rb | 2.4 magiramu | ~ | |||
| Selenium, Kana | 25.5 magiramu | 55 magiramu | 46.4% | 13.3% | 216 d |
| Titan, iwe | 153.4 magiramu | ~ | |||
| Fluorine, F | 46.1 magiramu | 4000 magiramu | 1.2% | 0.3% | 8677 d |
| Chrome, Kr | 10.3 magiramu | 50 magiramu | 20.6% | 5.9% | 485 d |
| Zingi, Zn | 3.2984 mg | 12 mg | 27.5% | 7.9% | 364 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 37 d | ~ | |||
| Mono- uye disaccharides (shuga) | 4.8 d | hukuru 100 г |
Iko kukosha kwesimba kuri 347,7 kcal.
Mbesa mumuto mavitamini akapfuma nemaminerari senge: vhitamini A - 11,1%, vhitamini B1 - 26,7%, vhitamini B2 - 11,1%, vhitamini B5 - 22%, vhitamini B6 - 40%, vhitamini B9 - 20,2%, vhitamini E - 31,3%, vhitamini PP - 32,2%, potasium - 44,3%, calcium - 16,3%, silicon - 313,7%, magnesium - 28,5%, phosphorus - 73,8%, iron - 75% , 192%, cobalt - 69%, manganese - 49,3%, mhangura - 58,1%, molybdenum - 46,4%, selenium - 20,6%, chromium - 27,5%, zinc - XNUMX, XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, izvo zvinopa muviri simba uye epurasitiki zvinhu, pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Vitamin B5 anotora chikamu mapuroteni, mafuta, makabhohaidhiretsi muviri, remafuta akawandisa muviri, kwetunhu dzinoverengeka mahormone, hemoglobin, inosimudzira Absorção de ofgua amino asidhi uye shuga muura, inotsigira adrenal cortex. Kushaikwa kwepantothenic acid kunogona kutungamira kukuvara kune ganda uye mucous membranes.
- Vitamin B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- Vitamin B6 se coenzyme, ivo vanotora chikamu mune metabolism ye nucleic acids uye amino acids. Kushomeka kwehukama kunotungamira mukukanganisa kusanganisa kweiyo nucleic acids uye mapuroteni, izvo zvinoguma nekudzivirirwa kwesero kukura uye kupatsanurwa, kunyanya mukukurumidza kuwedzera matishu: pfupa remukati, ura hwepamuviri epithelium, nezvimwe. kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuberekwa uye kusagadzikana kwekukura kwemwana. Sangano rakasimba rakaratidzirwa pakati pemafolate uye homocysteine mazinga uye njodzi yehutano hwemwoyo.
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera njodzi ye osteoporosis.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- simbi chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
- Molybdenum inogadzira akawanda enzymes ayo anopa metabolism yesarufa-ine amino acids, purines uye pyrimidines.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inotora chikamu mukutonga kwezviito zvehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Beck (osteoarthritis ine hurema hwakawanda hwemajoini, musana uye magumo), Keshan chirwere (endemic myocardiopathy), nhaka nhaka thrombastenia.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
- zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
MACALORI UYE KUMASHURE MBERI ZVINOGONESESA ZVINODZIDZISWA ZVINOGONESESA Mbeu mumuto muto PER 100 g
- 743 kcal
Tags: Maitiro ekubika, macalorie zvemukati 347,7 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Mbeu mumuto, muto, macalorie, zvinovaka muviri