Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 130 kcal | 1684 kcal | 7.7% | 5.9% | 1295 d |
| MaProteins | 3.8 d | 76 d | 5% | 3.8% | 2000 d |
| mafuta | 10 d | 56 d | 17.9% | 13.8% | 560 d |
| Carbohydrate | 5.6 d | 219 d | 2.6% | 2% | 3911 d |
| Organic acids | 0.9 d | ~ | |||
| Mvura | 78.5 d | 2273 d | 3.5% | 2.7% | 2896 d |
| dota | 1.2 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 77 magiramu | 900 magiramu | 8.6% | 6.6% | 1169 d |
| Retinol | 0.07 mg | ~ | |||
| beta carotenes | 0.04 mg | 5 mg | 0.8% | 0.6% | 12500 d |
| Vhitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.1% | 3750 d |
| Vhitamini B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.7% | 1636 d |
| Vitamini B4, choline | 47.6 mg | 500 mg | 9.5% | 7.3% | 1050 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.6% | 1667 d |
| Vhitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 d |
| Vitamini B9, folate | 10 magiramu | 400 magiramu | 2.5% | 1.9% | 4000 d |
| Vitamini B12, cobalamin | 0.4 magiramu | 3 magiramu | 13.3% | 10.2% | 750 d |
| Vitamini C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.6% | 12857 d |
| Vhitamini D, calciferol | 0.08 magiramu | 10 magiramu | 0.8% | 0.6% | 12500 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 d |
| Vhitamini H, biotin | 3.38 magiramu | 50 magiramu | 6.8% | 5.2% | 1479 d |
| Vhitamini K, phylloquinone | 0.5 magiramu | 120 magiramu | 0.4% | 0.3% | 24000 d |
| Vitamini PP, HERE | 1.1 mg | 20 mg | 5.5% | 4.2% | 1818 d |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 165 mg | 2500 mg | 6.6% | 5.1% | 1515 d |
| Calcium, CA | 120 mg | 1000 mg | 12% | 9.2% | 833 d |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.5% | 3077 d |
| Sodium, Na | 65 mg | 1300 mg | 5% | 3.8% | 2000 d |
| Sarufa, S | 38 mg | 1000 mg | 3.8% | 2.9% | 2632 d |
| Phosphorus, P. | 82 mg | 800 mg | 10.3% | 7.9% | 976 d |
| Chlorine, Cl | 76 mg | 2300 mg | 3.3% | 2.5% | 3026 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 50 magiramu | ~ | |||
| Simbi, Kutenda | 0.1 mg | 18 mg | 0.6% | 0.5% | 18000 d |
| Iodine, ini | 9 magiramu | 150 magiramu | 6% | 4.6% | 1667 d |
| Cobalt, Co. | 0.3 magiramu | 10 magiramu | 3% | 2.3% | 3333 d |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.2% | 66667 d |
| Mhangura, Cu | 22 magiramu | 1000 magiramu | 2.2% | 1.7% | 4545 d |
| Molybdenum, Mo. | 5 magiramu | 70 magiramu | 7.1% | 5.5% | 1400 d |
| Tungamira, Sn | 13 magiramu | ~ | |||
| Selenium, Kana | 0.4 magiramu | 55 magiramu | 0.7% | 0.5% | 13750 d |
| Strontium, Sr. | 17 magiramu | ~ | |||
| Fluorine, F | 17 magiramu | 4000 magiramu | 0.4% | 0.3% | 23529 d |
| Chrome, Kr | 2 magiramu | 50 magiramu | 4% | 3.1% | 2500 d |
| Zingi, Zn | 0.3 mg | 12 mg | 2.5% | 1.9% | 4000 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 5.6 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 30 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 5.8 d | hukuru 18.7 г | |||
| Monounsaturated mafuta acids | 3.03 d | min 16.8 г | 18% | 13.8% | |
| Polyunsaturated mafuta acids | 0.47 d | kubva 11.2 kuna 20.6 | 4.2% | 3.2% | |
| Omega-3 fatty acids | 0.09 d | kubva 0.9 kuna 3.7 | 10% | 7.7% | |
| Omega-6 fatty acids | 0.38 d | kubva 4.7 kuna 16.8 | 8.1% | 6.2% |
Iko kukosha kwesimba kuri 130 kcal.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana mavitamini uye zvinobatanidzwa mukuumbwa kweropa. Kushaya vhitamini B12 kunotungamira mukushomeka kwekusakwana kana kwechipiri folate kushomeka, pamwe neanemia, leukopenia, thrombocytopenia.
- 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.
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.