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 | 15 kcal | 1684 kcal | 0.9% | 6% | 11227 g |
Protini | 0.72 g | 76 g | 0.9% | 6% | 10556 g |
Mafuta | 0.17 g | 56 g | 0.3% | 2% | 32941 g |
Wanga | 1.77 g | 219 g | 0.8% | 5.3% | 12373 g |
Malazi fiber | 1.5 g | 20 g | 7.5% | 50% | 1333 g |
Maji | 95.06 g | 2273 g | 4.2% | 28% | 2391 g |
Ash | 0.77 g | ~ | |||
vitamini | |||||
Vitamini a, RAE | 13 μg | 900 mcg | 1.4% | 9.3% | 6923 g |
alpha carotenes | 116 μg | ~ | |||
beta carotenes | 0.091 mg | 5 mg | 1.8% | 12% | 5495 g |
beta Cryptoxanthin | 18 μg | ~ | |||
Lutein + Zeaxanthin | 338 mcg | ~ | |||
Vitamini B1, thiamine | 0.015 mg | 1.5 mg | 1% | 6.7% | 10000 g |
Vitamini B2, Riboflavin | 0.02 mg | 1.8 mg | 1.1% | 7.3% | 9000 g |
Vitamini B5, Pantothenic | 0.106 mg | 5 mg | 2.1% | 14% | 4717 g |
Vitamini B6, pyridoxine | 0.03 mg | 2 mg | 1.5% | 10% | 6667 g |
Vitamini B9, folate | 26 μg | 400 mcg | 6.5% | 43.3% | 1538 g |
Vitamini C, ascorbic | 2.2 mg | 90 mg | 2.4% | 16% | 4091 g |
Vitamini E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 0.7% | 75000 g |
Vitamini K, phylloquinone | 29 μg | 120 mcg | 24.2% | 161.3% | 414 g |
Vitamini PP, hapana | 0.2 mg | 20 mg | 1% | 6.7% | 10000 g |
macronutrients | |||||
Potasiamu, K | 92 mg | 2500 mg | 3.7% | 24.7% | 2717 g |
Kalsiamu, Ca | 29 mg | 1000 mg | 2.9% | 19.3% | 3448 g |
Magnesiamu, Mg | 13 mg | 400 mg | 3.3% | 22% | 3077 g |
Sodiamu, Na | 192 mg | 1300 mg | 14.8% | 98.7% | 677 g |
Sulphur, S | 7.2 mg | 1000 mg | 0.7% | 4.7% | 13889 g |
Fosforasi, P | 18 mg | 800 mg | 2.3% | 15.3% | 4444 g |
Madini | |||||
Chuma, Fe | 1.02 mg | 18 mg | 5.7% | 38% | 1765 |
Manganese, Mh | 0.205 mg | 2 mg | 10.3% | 68.7% | 976 g |
Shaba, Cu | 37 μg | 1000 mcg | 3.7% | 24.7% | 2703 g |
Zinki, Zn | 0.36 mg | 12 mg | 3% | 20% | 3333 g |
Wanga wanga | |||||
Mono na disaccharides (sukari) | 1.25 g | upeo 100 g | |||
Asidi muhimu za amino | |||||
Arginine * | 0.032 g | ~ | |||
Valine | 0.04 g | ~ | |||
Historia | 0.015 g | ~ | |||
Isoleucine | 0.029 g | ~ | |||
Leucine | 0.049 g | ~ | |||
Lysine | 0.039 g | ~ | |||
Methionine | 0.009 g | ~ | |||
Threonine | 0.035 g | ~ | |||
Tryptophan | 0.008 g | ~ | |||
Phenylalanine | 0.029 g | ~ | |||
Asidi ya Amino | |||||
alanini | 0.037 g | ~ | |||
Aspartic asidi | 0.111 g | ~ | |||
Glycine | 0.028 g | ~ | |||
Asidi ya Glutamic | 0.082 g | ~ | |||
proline | 0.029 g | ~ | |||
serine | 0.043 g | ~ | |||
Tyrosine | 0.019 g | ~ | |||
cysteine | 0.008 g | ~ | |||
Asidi zilizojaa mafuta | |||||
Nasadenie mafuta asidi | 0.04 g | upeo 18.7 g | |||
16: 0 Palmitic | 0.033 g | ~ | |||
18: 0 Stearic | 0.005 g | ~ | |||
Asidi ya mafuta ya monounsaturated | 0.007 g | dakika 16.8 g | |||
18: 1 Oleic (omega-9) | 0.007 g | ~ | |||
Asidi ya mafuta ya polyunsaturated | 0.09 g | kutoka 11.2-20.6 g | 0.8% | 5.3% | |
18: 2 Linoleic | 0.035 g | ~ | |||
18: 3 Linolenic | 0.055 g | ~ | |||
Omega-3 fatty | 0.055 g | kutoka 0.9 hadi 3.7 g | 6.1% | 40.7% | |
Omega-6 fatty | 0.035 g | kutoka 4.7 hadi 16.8 g | 0.7% | 4.7% |
Thamani ya nishati ni 15 kcal.
- Kikombe 0,5 = gramu 120 (18 kcal)
- inaweza (303 x 406) = 439 g (65.9 kcal)
Maharagwe, kijani, makopo matajiri katika vitamini na madini kama vitamini K - 24,2%
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kuganda kwa damu, kiwango cha chini cha prothrombin katika damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: thamani ya kalori ya kcal 15, muundo wa kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, makopo, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani kibichi, makopo