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 |
| Caloric kukosha | 298 kcal | 1684 kcal | 17.7% | 5.9% | 565 d |
| MaProteins | 8.9 d | 76 d | 11.7% | 3.9% | 854 d |
| mafuta | 1.7 d | 56 d | 3% | 1% | 3294 d |
| Carbohydrate | 61.8 d | 219 d | 28.2% | 9.5% | 354 d |
| Alimentary faibha | 12.4 d | 20 d | 62% | 20.8% | 161 d |
| Mvura | 14 d | 2273 d | 0.6% | 0.2% | 16236 d |
| dota | 1.2 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 7.8% | 429 d |
| Vhitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 2.4% | 1385 d |
| Vitamini B4, choline | 20.6 mg | 500 mg | 4.1% | 1.4% | 2427 d |
| Vhitamini B5, pantothenic | 0.492 mg | 5 mg | 9.8% | 3.3% | 1016 d |
| Vhitamini B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 4.2% | 800 d |
| Vitamini B9, folate | 50 magiramu | 400 magiramu | 12.5% | 4.2% | 800 d |
| Vitamini E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 4.3% | 789 d |
| Vhitamini H, biotin | 3 magiramu | 50 magiramu | 6% | 2% | 1667 d |
| Vhitamini K, phylloquinone | 5.9 magiramu | 120 magiramu | 4.9% | 1.6% | 2034 d |
| Vitamini PP, HERE | 2.8 mg | 20 mg | 14% | 4.7% | 714 d |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 350 mg | 2500 mg | 14% | 4.7% | 714 d |
| Calcium, CA | 34 mg | 1000 mg | 3.4% | 1.1% | 2941 d |
| Magnesium, mg | 60 mg | 400 mg | 15% | 5% | 667 d |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 d |
| Sarufa, S | 68 mg | 1000 mg | 6.8% | 2.3% | 1471 d |
| Phosphorus, P. | 189 mg | 800 mg | 23.6% | 7.9% | 423 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 270 magiramu | ~ | |||
| Simbi, Kutenda | 3.5 mg | 18 mg | 19.4% | 6.5% | 514 d |
| Iodine, ini | 3.9 magiramu | 150 magiramu | 2.6% | 0.9% | 3846 d |
| Manganese, Mn | 1.34 mg | 2 mg | 67% | 22.5% | 149 d |
| Mhangura, Cu | 230 magiramu | 1000 magiramu | 23% | 7.7% | 435 d |
| Molybdenum, Mo. | 6.4 magiramu | 70 magiramu | 9.1% | 3.1% | 1094 d |
| Selenium, Kana | 14.4 magiramu | 55 magiramu | 26.2% | 8.8% | 382 d |
| Fluorine, F | 38 magiramu | 4000 magiramu | 1% | 0.3% | 10526 d |
| Zingi, Zn | 1.23 mg | 12 mg | 10.3% | 3.5% | 976 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 60.7 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.9 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.42 d | ~ | |||
| valine | 0.51 d | ~ | |||
| Histidine * | 0.19 d | ~ | |||
| Isoleucine | 0.38 d | ~ | |||
| leucine | 0.58 d | ~ | |||
| lysine | 0.3 d | ~ | |||
| methionine | 0.12 d | ~ | |||
| Methionine + Cysteine | 0.27 d | ~ | |||
| threonine | 0.26 d | ~ | |||
| tryptophan | 0.11 d | ~ | |||
| phenylalanine | 0.5 d | ~ | |||
| Phenylalanine + Tyrosine | 0.76 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.42 d | ~ | |||
| Aspartic asidhi | 0.69 d | ~ | |||
| glycine | 0.45 d | ~ | |||
| Glutamic acid | 1.97 d | ~ | |||
| proline | 0.56 d | ~ | |||
| serine | 0.42 d | ~ | |||
| tyrosin | 0.26 d | ~ | |||
| cysteine | 0.15 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.2 d | hukuru 18.7 г | |||
| 16: 0 Palmitic | 0.16 d | ~ | |||
| 18:0 Stearin | 0.01 d | ~ | |||
| 20:0 Chiarachinic | 0.01 d | ~ | |||
| Monounsaturated mafuta acids | 0.16 d | min 16.8 г | 1% | 0.3% | |
| 16:1 Palmitoleic | 0.01 d | ~ | |||
| 18:1 Olein (omega-9) | 0.15 d | ~ | |||
| Polyunsaturated mafuta acids | 0.84 d | kubva 11.2 kuna 20.6 | 7.5% | 2.5% | |
| 18:2 Linoleic | 0.74 d | ~ | |||
| 18:3 Linolenic | 0.1 d | ~ | |||
| Omega-3 fatty acids | 0.1 d | kubva 0.9 kuna 3.7 | 11.1% | 3.7% | |
| Omega-6 fatty acids | 0.74 d | kubva 4.7 kuna 16.8 | 15.7% | 5.3% |
Iko kukosha kwesimba kuri 298 kcal.
- Girazi 250 ml = 160 gr (476.8 kcal)
- Girazi 200 ml = 130 gr (387.4 kcal)
- Supuni ("pamusoro" kunze kwekudya kwemvura) = 25 g (74.5 kcal)
- Teaspoon ("pamusoro" kunze kwekudya kwemvura) = 8 g (23.8 kcal)
Rye furawa, yakasvuurwa akapfuma mavitamini nemaminerari senge: vitamini B1 - 23,3%, vhitamini B6 - 12,5%, vhitamini B9 - 12,5%, vhitamini E - 12,7%, vhitamini PP - 14%, potasium - 14% , magnesium - 15%, phosphorus - 23,6%, iron - 19,4%, manganese - 67%, mhangura - 23%, selenium - 26,2%
- 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 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.
- 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.
- 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.
- 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.
Tags: macaloriki zvemukati 298 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinoshandiswa furawa yeRye, peeled, macalorie, zvinovaka muviri, zvinobatsira zvivakwa Rye furawa, yakasvuurwa
Simba remagetsi, kana zvemukati wekoriori Iko huwandu hwesimba rinoburitswa mumuviri wemunhu kubva pachikafu panguva yekugaya. Kukosha kwesimba kwechigadzirwa kunoyerwa nekiro-calories (kcal) kana kilo-joules (kJ) pa100 gramu. chigadzirwa. Iyo kilocalorie inoshandiswa kuyera kukosha kwesimba rechikafu inonziwo "food calorie," saka kilo prefix inowanzosiiwa kana uchitsanangura macalorie mu (kilo) makoriyori. Iwe unogona kuona yakadzama simba matafura ezvigadzirwa zveRussia.
Kukosha kwehutano - zvirimo makabhohaidhiretsi, mafuta uye mapuroteni muchigadzirwa.
Kukosha kwehutano hwechigadzirwa chechikafu - seti yezvivakwa zvechigadzirwa chigadzirwa, pamberi pe izvo zvinogutsa zvido zvemuviri zvemunhu pazvinhu zvinodiwa uye simba.
mavhitamini, organic zvinhu zvinodaidzwa zvidiki zvidiki mukudya kwevanhu vese uye mazhinji emhuka. Mavhithamini anowanzo kugadzirwa nezvirimwa kwete mhuka. Chido chezuva nezuva chevanhu chemavitamini ingori mamirigiramu mashoma kana ma micrograms. Kusiyana nezvinhu zvisina kujairika, mavitamini anoparadzwa nekupisa kwakasimba. Mavitamini mazhinji haana kugadzikana uye "akarasika" panguva yekubika kana yekugadzira chikafu.