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 | 296 kcal | 1684 kcal | 17.6% | 5.9% | 569 d |
| MaProteins | 9.58 d | 76 d | 12.6% | 4.3% | 793 d |
| mafuta | 0.99 d | 56 d | 1.8% | 0.6% | 5657 d |
| Carbohydrate | 63.87 d | 219 d | 29.2% | 9.9% | 343 d |
| Dietary fiber | 11.5 d | 20 d | 57.5% | 19.4% | 174 d |
| Mvura | 9.5 d | 2273 d | 0.4% | 0.1% | 23926 d |
| dota | 4.56 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 6.8% | 500 d |
| Vhitamini B2, Riboflavin | 1.27 mg | 1.8 mg | 70.6% | 23.9% | 142 d |
| Vitamini B4, choline | 201.7 mg | 500 mg | 40.3% | 13.6% | 248 d |
| Vhitamini B5, Pantothenic | 21.879 mg | 5 mg | 437.6% | 147.8% | 23 d |
| Vhitamini B6, pyridoxine | 0.965 mg | 2 mg | 48.3% | 16.3% | 207 d |
| Vitamini B9, folates | 163 mag | 400 mcg | 40.8% | 13.8% | 245 d |
| Vitamini C, ascorbic | 3.5 mg | 90 mg | 3.9% | 1.3% | 2571 d |
| Vhitamini D, calciferol | 3.9 mag | 10 mag | 39% | 13.2% | 256 d |
| Vhitamini D2, ergocalciferol | 3.9 mag | ~ | |||
| Vitamin PP, kwete | 14.1 mg | 20 mg | 70.5% | 23.8% | 142 d |
| macronutrients | |||||
| Potasium, K | 1534 mg | 2500 mg | 61.4% | 20.7% | 163 d |
| Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 d |
| Magnesium, mg | 132 mg | 400 mg | 33% | 11.1% | 303 |
| Sodium, Na | 13 mg | 1300 mg | 1% | 0.3% | 10000 d |
| Sarufa, S | 95.8 mg | 1000 mg | 9.6% | 3.2% | 1044 d |
| Phosphorus, P. | 294 mg | 800 mg | 36.8% | 12.4% | 272 d |
| zvicherwa | |||||
| Simbi, Kutenda | 1.72 mg | 18 mg | 9.6% | 3.2% | 1047 d |
| Manganese, Mn | 1.176 mg | 2 mg | 58.8% | 19.9% | 170 d |
| Mhangura, Cu | 5165 mag | 1000 mcg | 516.5% | 174.5% | 19 d |
| Selenium, Kana | 46.1 mag | 55 mcg | 83.8% | 28.3% | 119 d |
| Zingi, Zn | 7.66 mg | 12 mg | 63.8% | 21.6% | 157 d |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 2.21 d | kusvika ku100 g | |||
| Essential amino acids | |||||
| Arginine * | 0.648 d | ~ | |||
| valine | 0.486 d | ~ | |||
| Histidine * | 0.159 d | ~ | |||
| Isoleucine | 0.405 d | ~ | |||
| Leucine | 0.679 d | ~ | |||
| lysine | 0.343 d | ~ | |||
| methionine | 0.179 d | ~ | |||
| threonine | 0.497 d | ~ | |||
| Tryptophan | 0.031 d | ~ | |||
| phenylalanine | 0.486 d | ~ | |||
| Amino Acid | |||||
| Alanine | 0.567 d | ~ | |||
| Aspartic asidhi | 0.76 d | ~ | |||
| Glycine | 0.414 d | ~ | |||
| Glutamic acid | 2.579 d | ~ | |||
| proline | 0.414 d | ~ | |||
| Serine | 0.506 d | ~ | |||
| Tyrosine | 0.323 d | ~ | |||
| cysteine | 0.196 d | ~ | |||
| Iyo Sterol (sterols) | |||||
| Murombo | 20 mg | ~ | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.225 d | kusvika ku18.7 g | |||
| 10: 0 Capric | 0.021 d | ~ | |||
| 12: 0 Lauric | 0.012 d | ~ | |||
| 14: 0 Zvangu | 0.02 d | ~ | |||
| 16: 0 Palmitic | 0.122 d | ~ | |||
| 18: 0 Stearic | 0.051 d | ~ | |||
| Monounsaturated mafuta acids | 0.317 d | Maminitsi 16.8 g | 1.9% | 0.6% | |
| 16: 1 Palmitoleic | 0.089 d | ~ | |||
| 18: 1 Oleic (omega-9) | 0.151 d | ~ | |||
| 22: 1 Eruciki (omega-9) | 0.076 d | ~ | |||
| Polyunsaturated mafuta acids | 0.151 d | kubva pa11.2-20.6 g | 1.3% | 0.4% | |
| 18: 2 Linoleic | 0.138 d | ~ | |||
| 18: 3 Linolenic | 0.013 d | ~ | |||
| Omega-3 fatty acids | 0.013 d | kubva pa0.9 kusvika 3.7 g | 1.4% | 0.5% | |
| Omega-6 fatty acids | 0.138 d | kubva pa4.7 kusvika 16.8 g | 2.9% | 1% |
Iko kukosha kwesimba kuri 296 kcal.
- howa = 3.6 g (10.7 kcal)
- 4 howa = 15 g (44.4 kcal)
Shiitake howa, akaomeswa howa vakapfuma mumavhithamini akadaro uye zvicherwa sevhitamini B1 - 20%, vhitamini B2 - 70,6%, choline - 40,3%, vhitamini B5 - 437,6%, vhitamini B6, kana 48.3%, vhitamini B9 ye40.8%, vitamini D - 39%, vhitamini PP uye 70.5%, potasium - 61,4%, magnesium - 33%, phosphorus - 36,8%, manganese pa 58.8%, mhangura - 516,5%, selenium - 83,8%, zinc - ne63.8%
- 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 D inochengetedza iyo homeostasis yecalcium uye phosphorus, uye inoita maitiro e mineralization epfupa tishu. Kushayikwa kweVitamin D kunotungamira mukusakwana kwemetabolism yecalcium uye phosphorus mumapfupa, ichiwedzera demineralization yemapfupa, izvo zvinotungamira kungozi ye osteoporosis.
- 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.
- 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.
- 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.
- 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.
Tags: koriori 296 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa pane zvinobatsira maShiitake howa, howa hwakaomeswa, macalorie, zvinovaka muviri, zvinobatsira zveShiitake howa, akaomeswa howa