Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 181 kcal | 1684 kcal | 10.7% | 5.9% | 930 d |
| MaProteins | 15 d | 76 d | 19.7% | 10.9% | 507 d |
| mafuta | 8 d | 56 d | 14.3% | 7.9% | 700 d |
| Carbohydrate | 11.5 d | 219 d | 5.3% | 2.9% | 1904 d |
| Organic acids | 1 d | ~ | |||
| Mvura | 63.6 d | 2273 d | 2.8% | 1.5% | 3574 d |
| dota | 0.9 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 43 magiramu | 900 magiramu | 4.8% | 2.7% | 2093 d |
| Retinol | 0.04 mg | ~ | |||
| beta carotenes | 0.02 mg | 5 mg | 0.4% | 0.2% | 25000 d |
| Vhitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.5% | 3750 d |
| Vhitamini B2, riboflavin | 0.27 mg | 1.8 mg | 15% | 8.3% | 667 d |
| Vitamini B4, choline | 46.7 mg | 500 mg | 9.3% | 5.1% | 1071 d |
| Vhitamini B5, pantothenic | 0.28 mg | 5 mg | 5.6% | 3.1% | 1786 d |
| Vhitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 3% | 1818 d |
| Vitamini B9, folate | 35 magiramu | 400 magiramu | 8.8% | 4.9% | 1143 d |
| Vitamini B12, cobalamin | 1 magiramu | 3 magiramu | 33.3% | 18.4% | 300 d |
| Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.3% | 18000 d |
| Vhitamini D, calciferol | 0.048 magiramu | 10 magiramu | 0.5% | 0.3% | 20833 d |
| Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.7% | 7500 d |
| Vhitamini H, biotin | 5.1 magiramu | 50 magiramu | 10.2% | 5.6% | 980 d |
| Vitamini PP, HERE | 2.9 mg | 20 mg | 14.5% | 8% | 690 d |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 101 mg | 2500 mg | 4% | 2.2% | 2475 d |
| Calcium, CA | 148 mg | 1000 mg | 14.8% | 8.2% | 676 d |
| Magnesium, mg | 21 mg | 400 mg | 5.3% | 2.9% | 1905 d |
| Sodium, Na | 37 mg | 1300 mg | 2.8% | 1.5% | 3514 d |
| Sarufa, S | 150 mg | 1000 mg | 15% | 8.3% | 667 d |
| Phosphorus, P. | 198 mg | 800 mg | 24.8% | 13.7% | 404 d |
| Chlorine, Cl | 152 mg | 2300 mg | 6.6% | 3.6% | 1513 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 50 magiramu | ~ | |||
| Simbi, Kutenda | 0.4 mg | 18 mg | 2.2% | 1.2% | 4500 d |
| Iodine, ini | 9 magiramu | 150 magiramu | 6% | 3.3% | 1667 d |
| Cobalt, Co. | 1 magiramu | 10 magiramu | 10% | 5.5% | 1000 d |
| Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.2% | 25000 d |
| Mhangura, Cu | 74 magiramu | 1000 magiramu | 7.4% | 4.1% | 1351 d |
| Molybdenum, Mo. | 7.7 magiramu | 70 magiramu | 11% | 6.1% | 909 d |
| Tungamira, Sn | 13 magiramu | ~ | |||
| Selenium, Kana | 30 magiramu | 55 magiramu | 54.5% | 30.1% | 183 d |
| Strontium, Sr. | 17 magiramu | ~ | |||
| Fluorine, F | 32 magiramu | 4000 magiramu | 0.8% | 0.4% | 12500 d |
| Chrome, Kr | 2 magiramu | 50 magiramu | 4% | 2.2% | 2500 d |
| Zingi, Zn | 0.394 mg | 12 mg | 3.3% | 1.8% | 3046 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 11.5 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 22 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 5 d | hukuru 18.7 г | |||
| Monounsaturated mafuta acids | 2.35 d | min 16.8 г | 14% | 7.7% | |
| Polyunsaturated mafuta acids | 0.46 d | kubva 11.2 kuna 20.6 | 4.1% | 2.3% | |
| Omega-3 fatty acids | 0.067 d | kubva 0.9 kuna 3.7 | 7.4% | 4.1% | |
| Omega-6 fatty acids | 0.39 d | kubva 4.7 kuna 16.8 | 8.3% | 4.6% |
Iko kukosha kwesimba kuri 181 kcal.
- 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 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.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- 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.
- 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.
- 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.
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.