Kukosha kwehutano uye makemikari akaumbwa.
Tafura yacho inoratidza zvirimo mune zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini, uye mamineral) mune zana magiramu echikamu chinodyiwa.
| Nutrient | Nhamba yacho | Norm ** | % yezvakajairwa mu100 g | % yeyakajairika zana kcal | 100% yezvakajairwa |
| Calorie | 210 kcal | 1684 kcal | 12.5% | 6% | 802 d |
| MaProteins | 27.12 d | 76 d | 35.7% | 17% | 280 d |
| mafuta | 10.5 d | 56 d | 18.8% | 9% | 533 d |
| Mvura | 61.38 d | 2273 d | 2.7% | 1.3% | 3703 d |
| dota | 1.45 d | ~ | |||
| mavhitamini | |||||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.2% | 1500 d |
| Vhitamini B2, Riboflavin | 0.28 mg | 1.8 mg | 15.6% | 7.4% | 643 d |
| Vitamini B4, choline | 104 mg | 500 mg | 20.8% | 9.9% | 481 d |
| Vhitamini B5, Pantothenic | 0.69 mg | 5 mg | 13.8% | 6.6% | 725 d |
| Vhitamini B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.3% | 1429 d |
| Vitamini B9, folate | 23 mcg | 400 mcg | 5.8% | 2.8% | 1739 d |
| Vitamini B12, cobalamin | 3.11 mag | 3 mg | 103.7% | 49.4% | 96 d |
| Vhitamini D, calciferol | 0.1 mag | 10 mag | 1% | 0.5% | 10000 d |
| Vhitamini D3, cholecalciferol | 0.1 mag | ~ | |||
| Vitamini E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.6% | 7500 d |
| Vitamini K, phylloquinone, | 5.7 mag | 120 mcg | 4.8% | 2.3% | 2105 |
| Vhitamini PP | 6.15 mg | 20 mg | 30.8% | 14.7% | 325 d |
| betaine | 13.7 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 324 mg | 2500 mg | 13% | 6.2% | 772 d |
| Calcium, CA | 21 mg | 1000 mg | 2.1% | 1% | 4762 d |
| Magnesium, mg | 29 mg | 400 mg | 7.3% | 3.5% | 1379 d |
| Sodium, Na | 83 mg | 1300 mg | 6.4% | 3% | 1566 |
| Sarufa, S | 271.2 mg | 1000 mg | 27.1% | 12.9% | 369 d |
| Phosphorus, P. | 217 mg | 800 mg | 27.1% | 12.9% | 369 d |
| Tsvaga zvinhu | |||||
| Simbi, Kutenda | 2.19 mg | 18 mg | 12.2% | 5.8% | 822 d |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 0.7% | 7143 d |
| Mhangura, Cu | 137 mcg | 1000 mcg | 13.7% | 6.5% | 730 d |
| Selenium, Kana | 31.3 mag | 55 mcg | 56.9% | 27.1% | 176 d |
| Zingi, Zn | 6.6 mg | 12 mg | 55% | 26.2% | 182 d |
| Essential amino acids | |||||
| Arginine * | 1.611 d | ~ | |||
| valine | 1.463 d | ~ | |||
| Histidine * | 0.859 d | ~ | |||
| Isoleucine | 1.308 d | ~ | |||
| Leucine | 2.109 d | ~ | |||
| lysine | 2.395 d | ~ | |||
| methionine | 0.696 d | ~ | |||
| threonine | 1.161 d | ~ | |||
| Tryptophan | 0.317 d | ~ | |||
| phenylalanine | 1.104 d | ~ | |||
| Amino Acid | |||||
| Alanine | 1.631 d | ~ | |||
| Aspartic asidhi | 2.387 d | ~ | |||
| Glycine | 1.324 d | ~ | |||
| Glutamic acid | 3.935 d | ~ | |||
| proline | 1.137 d | ~ | |||
| Serine | 1.008 d | ~ | |||
| Tyrosine | 0.911 d | ~ | |||
| cysteine | 0.324 d | ~ | |||
| Mishonga (sterols) | |||||
| Cholesterol | 93 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 3.88 d | kusvika ku18.7 g | |||
| 10: 0 Capric | 0.02 d | ~ | |||
| 12: 0 Lauric | 0.03 d | ~ | |||
| 14: 0 Zvangu | 0.29 d | ~ | |||
| 16: 0 Palmitic | 2.08 d | ~ | |||
| 18: 0 Stearic | 1.28 d | ~ | |||
| Monounsaturated mafuta acids | 4.24 d | Maminitsi 16.8 g | 25.2% | 12% | |
| 16: 1 Palmitoleic | 0.32 d | ~ | |||
| 18: 1 Oleic (omega-9) | 3.83 d | ~ | |||
| Polyunsaturated mafuta acids | 0.94 d | kubva pa11.2 kusvika 20.6 g | 8.4% | 4% | |
| 18: 2 Linoleic | 0.7 d | ~ | |||
| 18: 3 Linolenic | 0.15 d | ~ | |||
| 20: 4 Arachidonic | 0.09 d | ~ | |||
| Omega-3 fatty acids | 0.15 d | kubva pa0.9 kusvika 3.7 g | 16.7% | 8% | |
| Omega-6 fatty acids | 0.79 d | kubva pa4.7 kusvika 16.8 g | 16.8% | 8% |
Iko kukosha kwesimba kuri 210 kcal.
- 3 oz = 85 g (178.5 kcal)
- chidimbu, chakabikwa, kusasanganisa marara (goho kubva pa1 lb nyama mbishi nemarara) = 202 g (424.2 kcal)
Gwayana, pfudzi, uye nhengo dzescapular, zvakagochwa pamoto wakashama akapfuma mumavhitamini uye zvicherwa zvakadai se: vhitamini B2 iri 15.6%, choline iri 20.8%, vhitamini B5 - 13,8%, vhitamini B12 - 103,7%, vhitamini PP - 30,8%, potasium - 13%, phosphorus - 27,1%, iron - ne12.2%, mhangura - 13,7%, selenium - 56,9%, zinc - 55%
- Vitamin B2 inotora chikamu mukukanganiswa kweiyo oxidation-uye inosimudzira kugamuchirwa kwemavara neanowongorora analyzer uye nerima adaptation. Kudya kwakakwana kwevhitamini B2 kunoperekedzwa nekutyorwa kwemamiriro eganda, mucous membranes, kutyora kwechiedza, uye kuona kwemadekwani.
- Choline chikamu che lecithin, inoita chikamu mukutanga uye metabolism ye phospholipids muchiropa, ndiko kunobva mapoka emethyl emahara, anoita se lipotropic factor.
- Vitamin B5 inobatanidzwa mumapuroteni, mafuta, carbohydrate metabolism, cholesterol metabolism, synthesis yemamwe mahormone, hemoglobin, inokurudzira kutorwa kweamino acids neshuga mudumbu remukati, uye inotsigira iyo adrenal cortex basa. Kushaikwa kwePantothenic acid kunogona kutungamira kune maronda eganda uye mucous membranes.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana muvhitamini zvinobatanidzwa muhematopoiesis. Kushayikwa kwevhitamini B12 kunotungamira mukuvandudzwa kwekushomeka kwechikamu kana chechipiri fomia uye kupererwa neropa, leukopenia, uye thrombocytopenia.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwemavhitamini kunofambidzana nekukanganisa kweyakajairika ganda, dumbu, uye tsinga system.
- Potassium ndiyo ional intracellular ion inobata mukutonga kwemvura, asidhi, uye electrolyte bhalansi, inobatanidzwa mukukanganiswa kwetsinga, uye kudzora kweropa.
- 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 enzymes. Inobatanidzwa mukutakura kwemaerekitironi, oxygen inopa kosi yekuchinja kweoxox uye kumisikidza kwe peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobinuria atony yemarunda emhasuru, kuneta, cardiomyopathy, atrophic gastritis.
- mhangura chikamu chemakemikari ane redox chiitiko chinobatanidzwa nesimbi metabolism uye inomutsa mapuroteni uye macarhydrate 'kutora - maitiro anosanganisira kupa matukisi ane oxygen. Kushomeka kunoratidzwa nekuremara kweiyo yemoyo system uye mafupa, kukura kweanobatana matissue dysplasia.
- Selenium - chinhu chakakosha chemuviri wemunhu antioxidant dziviriro system, ine immunomodulatory mhedzisiro, inobatanidzwa mukugadzirisa kwechiito chehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Bek (osteoarthritis ine huwandu hwakawanda hwekuremara, musana, uye magumo), Kesan (endemic cardiomyopathy), nhaka yehutachiona.
- zen'e chikamu chemakemikari anodarika mazana matatu anobatanidzwa mukuumbana nekuparara kwemakabohydrate, mapuroteni, mafuta, nucleic acids, uye kudzora kwekutaura kwemajini akati wandei. Kudya kwakaringana kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, kuvapo kwekutadza kwemucheche. Kutsvagurudza mumakore achangopfuura kwakaratidza kuti mizinga mizhinji yeZinc inogona kukanganisa kunwa kwemhangura uye nekudaro kunobatsira mukukura kweanemia.
Tags: koriori 210 macalorie, makemikari akaumbwa, kukosha kwehutano, mavitamini, zvicherwa kupfuura Gwayana rinobatsira, mafudzi uye zvidimbu zvidiki, zvakakangwa pamoto wakashama, macalorie, zvinovaka muviri, zvinobatsira zveGwayana, bendekete nefudzi rakakangwa pamoto wakashama.