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 | 35 kcal | 1684 kcal | 2.1% | 6% | 4811 g |
| Protini | 1.89 g | 76 g | 2.5% | 7.1% | 4021 g |
| Mafuta | 0.28 g | 56 g | 0.5% | 1.4% | 20000 g |
| Wanga | 4.68 g | 219 g | 2.1% | 6% | 4679 g |
| Malazi fiber | 3.2 g | 20 g | 16% | 45.7% | 625 g |
| Maji | 89.22 g | 2273 g | 3.9% | 11.1% | 2548 g |
| Ash | 0.73 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 32 μg | 900 mcg | 3.6% | 10.3% | 2813 g |
| beta carotenes | 0.38 mg | 5 mg | 7.6% | 21.7% | 1316 g |
| Lutein + Zeaxanthin | 641 μg | ~ | |||
| Vitamini B1, thiamine | 0.074 mg | 1.5 mg | 4.9% | 14% | 2027 g |
| Vitamini B2, Riboflavin | 0.097 mg | 1.8 mg | 5.4% | 15.4% | 1856 |
| Vitamini B4, choline | 16.9 mg | 500 mg | 3.4% | 9.7% | 2959 g |
| Vitamini B5, Pantothenic | 0.074 mg | 5 mg | 1.5% | 4.3% | 6757 g |
| Vitamini B6, pyridoxine | 0.056 mg | 2 mg | 2.8% | 8% | 3571 g |
| Vitamini B9, folate | 33 μg | 400 mcg | 8.3% | 23.7% | 1212 g |
| Vitamini C, ascorbic | 9.7 mg | 90 mg | 10.8% | 30.9% | 928 g |
| Vitamini E, alpha tocopherol, TE | 0.46 mg | 15 mg | 3.1% | 8.9% | 3261 g |
| Vitamini K, phylloquinone | 47.9 μg | 120 mcg | 39.9% | 114% | 251 g |
| Vitamini PP, hapana | 0.614 mg | 20 mg | 3.1% | 8.9% | 3257 g |
| Betaine | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 146 mg | 2500 mg | 5.8% | 16.6% | 1712 g |
| Kalsiamu, Ca | 44 mg | 1000 mg | 4.4% | 12.6% | 2273 g |
| Magnesiamu, Mg | 18 mg | 400 mg | 4.5% | 12.9% | 2222 g |
| Sodiamu, Na | 1 mg | 1300 mg | 0.1% | 0.3% | 130000 g |
| Sulphur, S | 18.9 mg | 1000 mg | 1.9% | 5.4% | 5291 g |
| Fosforasi, P | 29 mg | 800 mg | 3.6% | 10.3% | 2759 g |
| Madini | |||||
| Chuma, Fe | 0.65 mg | 18 mg | 3.6% | 10.3% | 2769 g |
| Manganese, Mh | 0.285 mg | 2 mg | 14.3% | 40.9% | 702 g |
| Shaba, Cu | 57 μg | 1000 mcg | 5.7% | 16.3% | 1754 g |
| Selenium, Ikiwa | 0.2 μg | 55 mcg | 0.4% | 1.1% | 27500 g |
| Zinki, Zn | 0.25 mg | 12 mg | 2.1% | 6% | 4800 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 3.63 g | upeo 100 g | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.076 g | ~ | |||
| Valine | 0.093 g | ~ | |||
| Historia | 0.035 g | ~ | |||
| Isoleucine | 0.069 g | ~ | |||
| Leucine | 0.116 g | ~ | |||
| Lysine | 0.091 g | ~ | |||
| Methionine | 0.023 g | ~ | |||
| Threonine | 0.082 g | ~ | |||
| Tryptophan | 0.02 g | ~ | |||
| Phenylalanine | 0.069 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.087 g | ~ | |||
| Aspartic asidi | 0.265 g | ~ | |||
| Glycine | 0.068 g | ~ | |||
| Asidi ya Glutamic | 0.194 g | ~ | |||
| proline | 0.07 g | ~ | |||
| serine | 0.103 g | ~ | |||
| Tyrosine | 0.044 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.064 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.053 g | ~ | |||
| 18: 0 Stearic | 0.009 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.011 g | dakika 16.8 g | 0.1% | 0.3% | |
| 16: 1 Palmitoleiki | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.011 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.145 g | kutoka 11.2-20.6 g | 1.3% | 3.7% | |
| 18: 2 Linoleic | 0.056 g | ~ | |||
| 18: 3 Linolenic | 0.089 g | ~ | |||
| Omega-3 fatty | 0.089 g | kutoka 0.9 hadi 3.7 g | 9.9% | 28.3% | |
| Omega-6 fatty | 0.056 g | kutoka 4.7 hadi 16.8 g | 1.2% | 3.4% |
Thamani ya nishati ni 35 kcal.
- kikombe = gramu 125 (43.8 kcal)
Maharagwe, kijani, kupikwa, bila chumvi ina vitamini na madini kama hayo, kama vitamini K na 39.9%, manganese - 14,3%
- 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.
- 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.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 35 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, kupikwa, hakuna chumvi, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani, kupikwa, bila chumvi