Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | nhamba | Norma ** | % yezvakajairwa mu100 g | % yenguva dzose mu100 kcal | 100% yezvakajairwa |
| Calorie | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 d |
| MaProteins | 2.2 d | 76 d | 2.9% | 13.2% | 3455 d |
| mafuta | 1.2 d | 56 d | 2.1% | 9.5% | 4667 d |
| Carbohydrate | 0.5 d | 219 d | 0.2% | 0.9% | 43800 d |
| Dietary fiber | 5.1 d | 20 d | 25.5% | 115.9% | 392 d |
| Mvura | 90 d | 2273 d | 4% | 18.2% | 2526 d |
| dota | 1 gore | ~ | |||
| mavhitamini | |||||
| beta carotenes | 0.5 mg | 5 mg | 10% | 45.5% | 1000 d |
| Vhitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 5.9% | 7500 d |
| Vhitamini B2, Riboflavin | 0.38 mg | 1.8 mg | 21.1% | 95.9% | 474 d |
| Vhitamini B5, Pantothenic | 1.35 mg | 5 mg | 27% | 122.7% | 370 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 22.7% | 2000 |
| Vitamini B9, folates | 48 mag | 400 mcg | 12% | 54.5% | 833 d |
| Vitamini C, ascorbic | 11 mg | 90 mg | 12.2% | 55.5% | 818 d |
| Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 3.2% | 15000 d |
| Vitamin PP, kwete | 10.7 mg | 20 mg | 53.5% | 243.2% | 187 d |
| Niacin | 10.3 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 400 mg | 2500 mg | 16% | 72.7% | 625 d |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 2.3% | 20000 d |
| Nesilicon, Si | 1 mg | 30 mg | 3.3% | 15% | 3000 d |
| Magnesium, mg | 20 mg | 400 mg | 5% | 22.7% | 2000 |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 1.8% | 26000 d |
| Sarufa, S | 10 mg | 1000 mg | 1% | 4.5% | 10000 d |
| Phosphorus, P. | 45 mg | 800 mg | 5.6% | 25.5% | 1778 |
| Chlorine, Cl | 5.7 mg | 2300 mg | 0.2% | 0.9% | 40351 d |
| zvicherwa | |||||
| Aluminium, Al | 7739 mag | ~ | |||
| Boron, B | 2.4 mag | ~ | |||
| Vanadium, V | 0.5 mag | ~ | |||
| Simbi, Kutenda | 0.8 mg | 18 mg | 4.4% | 20% | 2250 d |
| Iodine, ini | 1.8 mcg | 150 mcg | 1.2% | 5.5% | 8333 d |
| Lithium, Li | 1.4 mag | ~ | |||
| Manganese, Mn | 0.075 mg | 2 mg | 3.8% | 17.3% | 2667 d |
| Mhangura, Cu | 85 mag | 1000 mcg | 8.5% | 38.6% | 1176 d |
| Molybdenum, Mo | 1 mag | 70 mcg | 1.4% | 6.4% | 7000 d |
| Nickel, ari | 47.1 mag | ~ | |||
| Rubidium, Rb | 0.28 mcg | ~ | |||
| Selenium, Kana | 2.2 mag | 55 mcg | 4% | 18.2% | 2500 d |
| Chromium, Kr | 5.5 mag | 50 mcg | 11% | 50% | 909 d |
| Zingi, Zn | 0.65 mg | 12 mg | 5.4% | 24.5% | 1846 |
| Digestible makabhohaidhiretsi | |||||
| Mono uye disaccharides (shuga) | 0.5 d | kusvika ku100 g | |||
| Yakaguta mafuta acids | |||||
| Nasadenie mafuta acids | 0.188 d | kusvika ku18.7 g | |||
| 14: 0 Zvangu | 0.007 d | ~ | |||
| 16: 0 Palmitic | 0.138 d | ~ | |||
| 18: 0 Stearic | 0.021 d | ~ | |||
| Monounsaturated mafuta acids | 0.447 d | Maminitsi 16.8 g | 2.7% | 12.3% | |
| 16: 1 Palmitoleic | 0.096 d | ~ | |||
| 18: 1 Oleic (omega-9) | 0.343 d | ~ | |||
| Polyunsaturated mafuta acids | 0.312 d | kubva pa11.2-20.6 g | 2.8% | 12.7% | |
| 18: 2 Linoleic | 0.312 d | ~ | |||
| Omega-6 fatty acids | 0.31 d | kubva pa4.7 kusvika 16.8 g | 6.6% | 30% |
Iko kukosha kwesimba kuri 22 kcal.
- 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.
- 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 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 C inobatanidzwa mukugadzirisa redox, iyo immune system, inobatsira muviri kutora simbi. Kushayikwa kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa mumhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- 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.
- chromium inobatanidzwa mukugadzirisa kwemazinga eropa glucose, inowedzera insulin kuita. Kushomeka kunotungamira mukudzikira mukutsungirira kweglucose.
Dhairekitori rakazara rezvigadzirwa zvinobatsira zvaunogona kuona muapp.
Simba remagetsi kana kukosha kwekoriori huwandu hwesimba rinoburitswa mumuviri wemunhu kubva mukudya panguva yekugaya. Kukosha kwesimba kwechigadzirwa kunoyerwa mu kilo-calories (kcal) kana kilo-joules (kJ) pa100 gramu. chigadzirwa. Kilocalorie, inoshandiswa kuyera kukosha kwesimba rechikafu, inonziwo "chikafu chekudya", saka kana iwe ukatsanangura kukosha kwekoriori mu (kilo) macalorie prefix kilo inowanzosiiwa. Matafura akawanda emasimba emagetsi ezvigadzirwa zveRussia zvaunogona kuona.
Kukosha kwehutano - zvemukati makabhohaidhiretsi, mafuta uye mapuroteni muchigadzirwa.
Kukosha kwehutano hwechigadzirwa chechikafu - seti yezvivakwa zvechigadzirwa chikafu, kuvapo kwayo kugutsa zvinodiwa zvemuviri zvemunhu mune zvakakosha zvinhu nesimba.
Mavhitamini arimakemikari zvinhu zvinodiwa mune zvidiki zvidiki mukudya kwevanhu uye mazhinji emhuka. Synthesis yemavhitamini, sekutonga, inoitwa nemiti, kwete mhuka. Zvinodikanwa zvezuva nezuva zvemavitamini zvinongova mamirigiramu mashoma kana ma micrograms. Kusiyana nemaorganic mavitamini anoparadzwa panguva yekupisa. Mavitamini mazhinji haana kugadzikana uye "akarasika" panguva yekubika kana kugadzira chikafu.