Thamani ya lishe na muundo wa kemikali.
Jedwali lifuatalo linaorodhesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) ndani 100 gramu ya sehemu ya kula.
| Lishe | Idadi | Kanuni ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Kalori | 94 kcal | 1684 kcal | 5.6% | 6% | 1791 |
| Protini | 4.75 g | 76 g | 6.3% | 6.7% | 1600 g |
| Mafuta | 0.37 g | 56 g | 0.7% | 0.7% | 15135 g |
| Wanga | 17.04 g | 219 g | 7.8% | 8.3% | 1285 g |
| Malazi fiber | 4.1 g | 20 g | 20.5% | 21.8% | 488 g |
| Maji | 72 g | 2273 g | 3.2% | 3.4% | 3157 g |
| Ash | 1.75 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 5 μg | 900 mcg | 0.6% | 0.6% | 18000 g |
| beta carotenes | 0.065 mg | 5 mg | 1.3% | 1.4% | 7692 g |
| Lycopene | 511 μg | ~ | |||
| Lutein + Zeaxanthin | 16 μg | ~ | |||
| Vitamini B1, thiamine | 0.096 mg | 1.5 mg | 6.4% | 6.8% | 1563 g |
| Vitamini B2, Riboflavin | 0.039 mg | 1.8 mg | 2.2% | 2.3% | 4615 g |
| Vitamini B4, choline | 31.5 mg | 500 mg | 6.3% | 6.7% | 1587 |
| Vitamini B5, Pantothenic | 0.216 mg | 5 mg | 4.3% | 4.6% | 2315 g |
| Vitamini B6, pyridoxine | 0.084 mg | 2 mg | 4.2% | 4.5% | 2381 g |
| Vitamini B9, folate | 12 mcg | 400 mcg | 3% | 3.2% | 3333 g |
| Vitamini E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 1.1% | 10000 g |
| Masafa ya Tocopherol | 0.71 mg | ~ | |||
| Delta Tocopherol | 0.05 mg | ~ | |||
| Vitamini K, phylloquinone | 0.8 μg | 120 mcg | 0.7% | 0.7% | 15000 g |
| Vitamini PP, hapana | 0.428 mg | 20 mg | 2.1% | 2.2% | 4673 g |
| Betaine | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 224 mg | 2500 mg | 9% | 9.6% | 1116 g |
| Kalsiamu, Ca | 34 mg | 1000 mg | 3.4% | 3.6% | 2941 g |
| Magnesiamu, Mg | 27 mg | 400 mg | 6.8% | 7.2% | 1481 g |
| Sodiamu, Na | 343 mg | 1300 mg | 26.4% | 28.1% | 379 g |
| Sulphur, S | 47.5 mg | 1000 mg | 4.8% | 5.1% | 2105 |
| Fosforasi, P | 74 mg | 800 mg | 9.3% | 9.9% | 1081 g |
| Madini | |||||
| Chuma, Fe | 1.19 mg | 18 mg | 6.6% | 7% | 1513 g |
| Manganese, Mh | 0.109 mg | 2 mg | 5.5% | 5.9% | 1835 |
| Shaba, Cu | 145 μg | 1000 mcg | 14.5% | 15.4% | 690 g |
| Selenium, Ikiwa | 5 μg | 55 mcg | 9.1% | 9.7% | 1100 g |
| Zinki, Zn | 2.28 mg | 12 mg | 19% | 20.2% | 526 g |
| Wanga wanga | |||||
| Wanga na dextrins | 7.38 g | ~ | |||
| Mono na disaccharides (sukari) | 7.96 g | upeo 100 g | |||
| Glukosi (dextrose) | 1.59 g | ~ | |||
| sucrose | 4.8 g | ~ | |||
| Fructose | 1.56 g | ~ | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.229 g | ~ | |||
| Valine | 0.26 g | ~ | |||
| Historia | 0.132 g | ~ | |||
| Isoleucine | 0.226 g | ~ | |||
| Leucine | 0.405 g | ~ | |||
| Lysine | 0.298 g | ~ | |||
| Methionine | 0.047 g | ~ | |||
| Threonine | 0.149 g | ~ | |||
| Tryptophan | 0.051 g | ~ | |||
| Phenylalanine | 0.267 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.203 g | ~ | |||
| Aspartic asidi | 0.631 g | ~ | |||
| Glycine | 0.186 g | ~ | |||
| Asidi ya Glutamic | 0.8 g | ~ | |||
| proline | 0.24 g | ~ | |||
| serine | 0.32 g | ~ | |||
| Tyrosine | 0.121 g | ~ | |||
| cysteine | 0.037 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.071 g | upeo 18.7 g | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.047 g | ~ | |||
| 18: 0 Stearic | 0.023 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.095 g | dakika 16.8 g | 0.6% | 0.6% | |
| 16: 1 Palmitoleiki | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.029 g | ~ | |||
| 18: 1 CIS | 0.066 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.121 g | kutoka 11.2-20.6 g | 1.1% | 1.2% | |
| 18: 2 Linoleic | 0.055 g | ~ | |||
| 18: 3 Linolenic | 0.015 g | ~ | |||
| 18: 3 omega-3, alpha-linolenic | 0.051 g | ~ | |||
| Omega-3 fatty | 0.051 g | kutoka 0.9 hadi 3.7 g | 5.7% | 6.1% | |
| Omega-6 fatty | 0.055 g | kutoka 4.7 hadi 16.8 g | 1.2% | 1.3% |
Thamani ya nishati ni 94 kcal.
- kikombe = 254 g (238.8 kcal)
Maharagwe, kuoka, makopo, wazi au mboga matajiri katika vitamini na madini kama shaba, 14.5%, na zinki - 19%
- Copper ni sehemu ya Enzymes na shughuli ya redox na inahusika katika metaboli ya chuma, huchochea ngozi ya protini na wanga. Inayohusika katika michakato ya tishu za mwili wa binadamu na oksijeni. Upungufu unaonyeshwa na malezi duni ya mfumo wa moyo na mishipa na ukuzaji wa mifupa ya dysplasia ya tishu inayojumuisha.
- zinki imejumuishwa katika enzymes zaidi ya 300 zinazohusika katika michakato ya usanisi na kuvunjika kwa wanga, protini, mafuta, asidi ya kiini na katika udhibiti wa usemi wa jeni kadhaa. Ulaji usiofaa husababisha anemia, upungufu wa kinga mwilini, cirrhosis ya ini, ugonjwa wa ngono, uwepo wa kasoro ya fetusi. Uchunguzi wa hivi karibuni ulifunua uwezo wa viwango vya juu vya zinki kuvunja ngozi ya shaba na hivyo kuchangia ukuaji wa upungufu wa damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 94 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidiwa, yaliyokaangwa, makopo, wazi au mboga, kalori, virutubisho, mali ya faida ya Maharagwe, iliyooka, makopo, wazi au mboga