Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo mune zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) mu 100 magiramu chikamu chinodyiwa.
| Nutrient | Nhamba yacho | Norm ** | % yezvakajairwa mu100 g | % yeyakajairika zana kcal | 100% yezvakajairwa |
| Calorie | 259 kcal | 1684 kcal | 15.4% | 5.9% | 650 d |
| MaProteins | 32.42 d | 76 d | 42.7% | 16.5% | 234 d |
| mafuta | 13.39 d | 56 d | 23.9% | 9.2% | 418 d |
| Mvura | 53.55 d | 2273 d | 2.4% | 0.9% | 4245 d |
| dota | 1.13 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.6% | 1500 d |
| Vhitamini B2, Riboflavin | 0.82 mg | 1.8 mg | 45.6% | 17.6% | 220 d |
| Vitamini B4, choline | 122.3 mg | 500 mg | 24.5% | 9.5% | 409 d |
| Vhitamini B6, pyridoxine | 0.29 mg | 2 mg | 14.5% | 5.6% | 690 d |
| Vitamini B9, folate | 6 mcg | 400 mcg | 1.5% | 0.6% | 6667 d |
| Vitamini B12, cobalamin | 2.47 mcg | 3 mg | 82.3% | 31.8% | 121 d |
| Vitamini E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 1.3% | 3061 d |
| Vitamini K, phylloquinone, | 1.8 mcg | 120 mcg | 1.5% | 0.6% | 6667 d |
| Vhitamini RR, ne | 3.35 mg | 20 mg | 16.8% | 6.5% | 597 d |
| betaine | 16.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 263 mg | 2500 mg | 10.5% | 4.1% | 951 d |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.2% | 20000 d |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 2.2% | 1739 d |
| Sodium, Na | 71 mg | 1300 mg | 5.5% | 2.1% | 1831 |
| Sarufa, S | 324.2 mg | 1000 mg | 32.4% | 12.5% | 308 d |
| Phosphorus, P. | 170 mg | 800 mg | 21.3% | 8.2% | 471 d |
| Tsvaga zvinhu | |||||
| Simbi, Kutenda | 10.73 mg | 18 mg | 59.6% | 23% | 168 d |
| Mhangura, Cu | 148 mcg | 1000 mcg | 14.8% | 5.7% | 676 d |
| Selenium, Kana | 11.2 mag | 55 mcg | 20.4% | 7.9% | 491 d |
| Zingi, Zn | 10.27 mg | 12 mg | 85.6% | 33.1% | 117 d |
| Mishonga (sterols) | |||||
| Cholesterol | 98 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 3.54 d | kusvika ku18.7 g | |||
| 14: 0 Zvangu | 0.188 d | ~ | |||
| 16: 0 Palmitic | 2.073 d | ~ | |||
| 18: 0 Stearic | 0.769 d | ~ | |||
| Monounsaturated mafuta acids | 5.66 d | Maminitsi 16.8 g | 33.7% | 13% | |
| 16: 1 Palmitoleic | 0.725 d | ~ | |||
| 18: 1 Oleic (omega-9) | 4.13 d | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.057 d | ~ | |||
| Polyunsaturated mafuta acids | 2.4 d | kubva pa11.2 kusvika 20.6 g | 21.4% | 8.3% | |
| 18: 2 Linoleic | 1.572 d | ~ | |||
| 18: 3 Linolenic | 0.049 d | ~ | |||
| 20: 4 Arachidonic | 0.321 d | ~ | |||
| Omega-3 fatty acids | 0.12 d | kubva pa0.9 kusvika 3.7 g | 13.3% | 5.1% | |
| 22: 5 Docosapentaenoic (WPC), omega-3 | 0.034 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), omega-3 | 0.037 d | ~ | |||
| Omega-6 fatty acids | 1.893 d | kubva pa4.7 kusvika 16.8 g | 40.3% | 15.6% |
Iko kukosha kwesimba kuri 259 macalorie.
- 3 oz = 85 g (220.2 kcal)
- chimedu, chakabikwa (goho kubva pa1 lb nyama mbishi, isina mabhonasi) = 277 gramu (717.4 macalorie)
Bheya, inononoka kubikwa, akapfuma muvhitamini uye zvicherwa zvakadai: vhitamini B2 - 45,6%, choline - 24,5%, vhitamini B6 - 14,5%, vhitamini B12 - 82,3%, vhitamini PP - 16,8%, phosphorus - 21,3 59,6%, iron - 14,8%, mhangura - 20.4%, selenium uye 85,6%, zingi - XNUMX%.
- Vitamin B2 inotora chikamu mukukanganisa-kudzikisira maitiro, inosimudzira kugamuchirwa kwemavara neanoona analyzer uye nerima adapta. Kudya kwakakwana kwevhitamini B2 kunoperekedzwa nekutyorwa kwemamiriro eganda, mucous membranes, kutyora kwechiedza uye kwayedza.
- Choline chikamu che lecithin, inoita chikamu mukutanga uye metabolism ye phospholipids muchiropa, ndiko kunobva mapoka emethyl emahara, anoita se lipotropic factor.
- Vitamin B6 inobatanidzwa mukuchengetedza immune immune, maitiro ekudzivirira uye kufadza muCentral nervous system, mukushandurwa kweamino acids, tryptophan metabolism, lipids uye nucleic acids zvinobatsira mukuumbwa kwakajairika kwemasero matsvuku eropa, kuchengetedza zvakajairika huwandu hwehomocysteine muropa. Kudya kwakaringana kwevhitamini B6 kunofambidzana nekuderera kwechido, uye kusagadzikana kweganda, kukura kwekuwanikwa, kupererwa neropa.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvakabatana muvhitamini, zvine chekuita nehematopoiesis. Kushayikwa kwevhitamini B12 kunotungamira mukuvandudzwa kwekushomeka kwechikamu kana chechipiri folate pamwe nekushaya ropa, leukopenia, thrombocytopenia.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kudya kwakakwana kwevhitamini kunofambidzana nekukanganisa kweyakajairika mamiriro eganda, matumbo ematumbo uye huta hurongwa.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora iyo acid-alkaline muyero, chikamu chephospholipids, nucleotides uye nucleic acids, inofanirwa kuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- simbi inosanganisirwa nemabasa akasiyana emapuroteni, kusanganisira ma enzymes Inobatanidzwa mukutakura kwemaerekitironi, okisijeni, inopa nzira ye redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobinuria atony yemasaga emhasuru, kuneta, cardiomyopathy, atrophic gastritis.
- mhangura chikamu chemakemikari ane redox chiitiko chinobatanidzwa nesimbi metabolism uye inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Maitiro acho ane chekuita nekupa matukisi ane oxygen. Kushomeka kunoratidzwa nekuremara kweiyo yemoyo system uye mafupa, 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 huwandu hwakawanda hwekuremara, musana uye magumo), zvirwere zveKesan (endemic cardiomyopathy), nhaka yehutachiona.
- zen'e chikamu chemakemikari anodarika mazana matatu anobatanidzwa mukufambiswa nekuparara kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukugadzirisa kutaura kwemajene akati wandei. Kudya kwakaringana kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, kuvapo kwekutadza kwemwana. Kutsvagurudza mumakore achangopfuura kwakaratidza kugona kwemiyero mizhinji yeZinc kunogona kukanganisa kunwa kwemhangura uye nekudaro kunobatsira mukuvandudza kweanemia.
Chinongedzo chakakwana chikafu chine hutano pane chaungaona muapp.
Tags: calorie 259 kcal, chimiro chemakemikari, kukosha kwekudya, mavhitaminzi, zvicherwa kupfuura zvinobatsira Bere, inononoka kubikwa, macalorie, zvinovaka muviri, zvinobatsira zveBere, zvakabikwa pamoto unononoka.