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 | 28 kcal | 1684 kcal | 1.7% | 6.1% | 6014 g |
| Protini | 1.49 g | 76 g | 2% | 7.1% | 5101 g |
| Mafuta | 0.17 g | 56 g | 0.3% | 1.1% | 32941 g |
| Wanga | 3.45 g | 219 g | 1.6% | 5.7% | 6348 g |
| Malazi fiber | 3 g | 20 g | 15% | 53.6% | 667 g |
| Maji | 91.42 g | 2273 g | 4% | 14.3% | 2486 g |
| Ash | 0.47 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 23 μg | 900 mcg | 2.6% | 9.3% | 3913 g |
| alpha carotenes | 61 μg | ~ | |||
| beta carotenes | 0.249 mg | 5 mg | 5% | 17.9% | 2008 |
| Lutein + Zeaxanthin | 564 μg | ~ | |||
| Vitamini B1, thiamine | 0.035 mg | 1.5 mg | 2.3% | 8.2% | 4286 g |
| Vitamini B2, Riboflavin | 0.09 mg | 1.8 mg | 5% | 17.9% | 2000 |
| Vitamini B4, choline | 13.5 mg | 500 mg | 2.7% | 9.6% | 3704 g |
| Vitamini B5, Pantothenic | 0.049 mg | 5 mg | 1% | 3.6% | 10204 g |
| Vitamini B6, pyridoxine | 0.06 mg | 2 mg | 3% | 10.7% | 3333 g |
| Vitamini B9, folate | 23 μg | 400 mcg | 5.8% | 20.7% | 1739 g |
| Vitamini C, ascorbic | 4.1 mg | 90 mg | 4.6% | 16.4% | 2195 g |
| Vitamini E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 1.1% | 37500 g |
| Masafa ya Tocopherol | 0.08 mg | ~ | |||
| Delta Tocopherol | 0.01 mg | ~ | |||
| Vitamini K, phylloquinone | 38.1 μg | 120 mcg | 31.8% | 113.6% | 315 g |
| Vitamini PP, hapana | 0.383 mg | 20 mg | 1.9% | 6.8% | 5222 g |
| Betaine | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 159 mg | 2500 mg | 6.4% | 22.9% | 1572 |
| Kalsiamu, Ca | 42 mg | 1000 mg | 4.2% | 15% | 2381 g |
| Magnesiamu, Mg | 19 mg | 400 mg | 4.8% | 17.1% | 2105 |
| Sodiamu, Na | 245 mg | 1300 mg | 18.8% | 67.1% | 531 g |
| Sulphur, S | 14.9 mg | 1000 mg | 1.5% | 5.4% | 6711 g |
| Fosforasi, P | 29 mg | 800 mg | 3.6% | 12.9% | 2759 g |
| Madini | |||||
| Chuma, Fe | 0.66 mg | 18 mg | 3.7% | 13.2% | 2727 g |
| Manganese, Mh | 0.288 mg | 2 mg | 14.4% | 51.4% | 694 g |
| Shaba, Cu | 59 μg | 1000 mcg | 5.9% | 21.1% | 1695 |
| Selenium, Ikiwa | 0.4 μg | 55 mcg | 0.7% | 2.5% | 13750 g |
| Zinki, Zn | 0.24 mg | 12 mg | 2% | 7.1% | 5000 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 1.88 g | upeo 100 g | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.06 g | ~ | |||
| Valine | 0.073 g | ~ | |||
| Historia | 0.028 g | ~ | |||
| Isoleucine | 0.054 g | ~ | |||
| Leucine | 0.091 g | ~ | |||
| Lysine | 0.072 g | ~ | |||
| Methionine | 0.018 g | ~ | |||
| Threonine | 0.065 g | ~ | |||
| Tryptophan | 0.016 g | ~ | |||
| Phenylalanine | 0.054 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.068 g | ~ | |||
| Aspartic asidi | 0.208 g | ~ | |||
| Glycine | 0.053 g | ~ | |||
| Asidi ya Glutamic | 0.153 g | ~ | |||
| proline | 0.055 g | ~ | |||
| serine | 0.081 g | ~ | |||
| Tyrosine | 0.034 g | ~ | |||
| cysteine | 0.014 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.044 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Stearic | 0.006 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.008 g | dakika 16.8 g | |||
| 18: 1 Oleic (omega-9) | 0.007 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.083 g | kutoka 11.2-20.6 g | 0.7% | 2.5% | |
| 18: 2 Linoleic | 0.036 g | ~ | |||
| 18: 3 Linolenic | 0.047 g | ~ | |||
| Omega-3 fatty | 0.047 g | kutoka 0.9 hadi 3.7 g | 5.2% | 18.6% | |
| Omega-6 fatty | 0.036 g | kutoka 4.7 hadi 16.8 g | 0.8% | 2.9% |
Thamani ya nishati ni 28 kcal.
- kikombe = gramu 135 (37.8 kcal)
Maharagwe, kijani, waliohifadhiwa, kupikwa, na chumvi vitamini na madini kama vitamini K - 31,8%, manganese - 14,4%
- 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 28 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, waliohifadhiwa, kupikwa, na chumvi, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani, waliohifadhiwa, kupikwa, na chumvi