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 | 155 kcal | 1684 kcal | 9.2% | 5.9% | 1086 g |
| Protini | 5.54 g | 76 g | 7.3% | 4.7% | 1372 g |
| Mafuta | 5.15 g | 56 g | 9.2% | 5.9% | 1087 g |
| Wanga | 16.13 g | 219 g | 7.4% | 4.8% | 1358 g |
| Malazi fiber | 5.5 g | 20 g | 27.5% | 17.7% | 364 g |
| Maji | 65.17 g | 2273 g | 2.9% | 1.9% | 3488 g |
| Ash | 2.51 g | ~ | |||
| vitamini | |||||
| Vitamini B1, thiamine | 0.136 mg | 1.5 mg | 9.1% | 5.9% | 1103 g |
| Vitamini B2, Riboflavin | 0.049 mg | 1.8 mg | 2.7% | 1.7% | 3673 g |
| Vitamini B5, Pantothenic | 0.155 mg | 5 mg | 3.1% | 2% | 3226 g |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.9% | 2222 g |
| Vitamini B9, folate | 48 μg | 400 mcg | 12% | 7.7% | 833 g |
| Vitamini C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.8% | 8182 g |
| Vitamini PP, hapana | 0.408 mg | 20 mg | 2% | 1.3% | 4902 g |
| macronutrients | |||||
| Potasiamu, K | 358 mg | 2500 mg | 14.3% | 9.2% | 698 g |
| Kalsiamu, Ca | 61 mg | 1000 mg | 6.1% | 3.9% | 1639 g |
| Magnesiamu, Mg | 43 mg | 400 mg | 10.8% | 7% | 930 g |
| Sodiamu, Na | 422 mg | 1300 mg | 32.5% | 21% | 308 g |
| Sulphur, S | 55.4 mg | 1000 mg | 5.5% | 3.5% | 1805 |
| Fosforasi, P | 109 mg | 800 mg | 13.6% | 8.8% | 734 g |
| Madini | |||||
| Chuma, Fe | 1.99 mg | 18 mg | 11.1% | 7.2% | 905 g |
| Manganese, Mh | 0.255 mg | 2 mg | 12.8% | 8.3% | 784 g |
| Shaba, Cu | 159 μg | 1000 mcg | 15.9% | 10.3% | 629 g |
| Selenium, Ikiwa | 5.7 μg | 55 mcg | 10.4% | 6.7% | 965 g |
| Zinki, Zn | 0.73 mg | 12 mg | 6.1% | 3.9% | 1644 g |
| Asidi muhimu za amino | |||||
| Arginine * | 0.356 g | ~ | |||
| Valine | 0.282 g | ~ | |||
| Historia | 0.153 g | ~ | |||
| Isoleucine | 0.242 g | ~ | |||
| Leucine | 0.428 g | ~ | |||
| Lysine | 0.379 g | ~ | |||
| Methionine | 0.086 g | ~ | |||
| Threonine | 0.228 g | ~ | |||
| Tryptophan | 0.067 g | ~ | |||
| Phenylalanine | 0.287 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.236 g | ~ | |||
| Aspartic asidi | 0.637 g | ~ | |||
| Glycine | 0.232 g | ~ | |||
| Asidi ya Glutamic | 0.841 g | ~ | |||
| proline | 0.239 g | ~ | |||
| serine | 0.288 g | ~ | |||
| Tyrosine | 0.155 g | ~ | |||
| cysteine | 0.062 g | ~ | |||
| Sterol (sterols) | |||||
| Cholesterol | 5 mg | upeo wa 300 mg | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 1.948 g | upeo 18.7 g | |||
| 10: 0 Kiwango | 0.005 g | ~ | |||
| 12: 0 Lauric | 0.009 g | ~ | |||
| 14: 0 Myristic | 0.061 g | ~ | |||
| 16: 0 Palmitic | 1.227 g | ~ | |||
| 18: 0 Stearic | 0.633 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 2.133 g | dakika 16.8 g | 12.7% | 8.2% | |
| 16: 1 Palmitoleiki | 0.125 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.953 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.046 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.74 g | kutoka 11.2-20.6 g | 6.6% | 4.3% | |
| 18: 2 Linoleic | 0.593 g | ~ | |||
| 18: 3 Linolenic | 0.147 g | ~ | |||
| Omega-3 fatty | 0.147 g | kutoka 0.9 hadi 3.7 g | 16.3% | 10.5% | |
| Omega-6 fatty | 0.593 g | kutoka 4.7 hadi 16.8 g | 12.6% | 8.1% |
Thamani ya nishati ni 155 kcal.
- kikombe = 253 g (392.2 kcal)
Maharagwe, kuoka, kupika nyumbani matajiri katika vitamini na madini kama vitamini B9 - 12%, potasiamu - 14,3%, fosforasi - 13,6%, chuma kilikuwa 11.1%, manganese - 12,8%, shaba - 15,9%
- Vitamini B9 kama coenzyme inayohusika na kimetaboliki ya asidi ya kiini na amino. Upungufu wa watu husababishwa na usumbufu wa asidi ya kiini na protini, na kusababisha uzuiaji wa ukuaji na mgawanyiko wa seli, haswa kwenye tishu zinazoenea haraka: uboho, epithelium ya matumbo, n.k.Ulaji duni wa folate wakati wa ujauzito ni moja ya sababu za kutokua mapema , utapiamlo, kuzaliwa vibaya, na shida za ukuaji wa mtoto. Imeonyeshwa Chama chenye nguvu kati ya viwango vya folate, homocysteine na hatari ya ugonjwa wa moyo na mishipa.
- Potassium ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, elektroni na asidi, inahusika katika kufanya msukumo wa neva, udhibiti wa shinikizo la damu.
- Fosforasi inahusika katika michakato mingi ya kisaikolojia, pamoja na kimetaboliki ya nishati, inasimamia usawa wa asidi-alkali, ni sehemu ya phospholipids, nucleotidi na asidi ya kiini inayohitajika kwa madini ya mifupa na meno. Upungufu husababisha anorexia, anemia, rickets.
- Chuma imejumuishwa na kazi tofauti za protini, pamoja na enzymes. Kushiriki katika usafirishaji wa elektroni, oksijeni, inaruhusu mtiririko wa athari za redox na uanzishaji wa peroxidation. Ulaji usiofaa husababisha anemia ya hypochromic, atonia ya myoglobinaemia ya misuli ya mifupa, uchovu, ugonjwa wa moyo, ugonjwa sugu wa atrophic gastritis.
- Manganisi inahusika katika malezi ya mfupa na tishu zinazojumuisha, ni sehemu ya Enzymes zinazohusika na kimetaboliki ya amino asidi, wanga, katekolini; inahitajika kwa usanisi wa cholesterol na nyukleotidi. Matumizi ya kutosha yanafuatana na upungufu wa ukuaji, shida ya mfumo wa uzazi, kuongezeka kwa udhaifu wa mfupa, shida ya wanga na kimetaboliki ya lipid.
- 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.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 155 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidiwa, kuoka, kupika nyumbani, kalori, virutubisho, mali ya faida ya Maharagwe, kuoka, kupikia nyumbani