Thamani ya lishe na muundo wa kemikali.
Jedwali linaonyesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) kwa 100 gramu sehemu ya kula.
| Lishe | wingi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Thamani ya kalori | Kpi 22 | Kpi 1684 | 1.3% | 5.9% | 7655 g |
| Protini | 2.4 g | 76 g | 3.2% | 14.5% | 3167 g |
| Mafuta | 0.22 g | 56 g | 0.4% | 1.8% | 25455 g |
| Wanga | 2.11 g | 219 g | 1% | 4.5% | 10379 g |
| Fiber ya viungo | 2 g | 20 g | 10% | 45.5% | 1000 g |
| Maji | 92.63 g | 2273 g | 4.1% | 18.6% | 2454 g |
| Ash | 0.63 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 50 μg | 900 μg | 5.6% | 25.5% | 1800 g |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 g |
| Lycopene | 30 μg | ~ | |||
| Lutein + Zeaxanthin | 771 μg | ~ | |||
| Vitamini B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 g |
| Vitamini B2, riboflauini | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 g |
| Vitamini B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 g |
| Vitamini B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 g |
| Vitamini B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 g |
| Vitamini B9, folate | 149 μg | 400 μg | 37.3% | 169.5% | 268 g |
| Vitamini C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 g |
| Vitamini E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 g |
| beta tocopherol | 0.02 mg | ~ | |||
| Masafa ya Tocopherol | 0.21 mg | ~ | |||
| Vitamini K, phylloquinone | 50.6 μg | 120 μg | 42.2% | 191.8% | 237 g |
| Vitamini PP, NO | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 g |
| Betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 g |
| Kalsiamu, Ca | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 g |
| Magnesiamu, Mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 g |
| Sodiamu, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 g |
| Sulphur, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 g |
| Fosforasi, P | 54 mg | 800 mg | 6.8% | 30.9% | 1481 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 g |
| Manganese, Mh | 0.154 mg | 2 mg | 7.7% | 35% | 1299 g |
| Shaba, Cu | 165 μg | 1000 μg | 16.5% | 75% | 606 g |
| Selenium, Ikiwa | 6.1 μg | 55 μg | 11.1% | 50.5% | 902 g |
| Fluorini, F | 21.9 μg | 4000 μg | 0.5% | 2.3% | 18265 g |
| Zinki, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 g |
| Wanga wanga | |||||
| Mono- na disaccharides (sukari) | 1.3 g | upeo 100 г | |||
| Glukosi (dextrose) | 0.42 g | ~ | |||
| sucrose | 0.08 g | ~ | |||
| fructose | 0.79 g | ~ | |||
| Asidi muhimu ya Amino | |||||
| Arginine * | 0.099 g | ~ | |||
| valine | 0.125 g | ~ | |||
| Historia | 0.053 g | ~ | |||
| Isoleucine | 0.082 g | ~ | |||
| leucine | 0.14 g | ~ | |||
| lisini | 0.113 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonini | 0.092 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.082 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 0.125 g | ~ | |||
| Aspartic asidi | 0.555 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| Asidi ya Glutamic | 0.255 g | ~ | |||
| proline | 0.077 g | ~ | |||
| serine | 0.116 g | ~ | |||
| tyrosine | 0.057 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 0.048 g | upeo 18.7 г | |||
| 16: 0 Palmitic | 0.048 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.105 g | kutoka kwa 11.2 20.6 | 0.9% | 4.1% | |
| 18: 2 Kilinoleiki | 0.076 g | ~ | |||
| 18: 3 linolenic. | 0.029 g | ~ | |||
| Omega-3 fatty | 0.029 g | kutoka kwa 0.9 3.7 | 3.2% | 14.5% | |
| Omega-6 fatty | 0.076 g | kutoka kwa 4.7 16.8 | 1.6% | 7.3% |
Thamani ya nishati ni 22 kcal.
- Kikombe 0,5 = 90 g (19.8 kCal)
- Mikuki 4 (1/2 ″ msingi) = 60 g (13.2 kCal)
Asparagus, kuchemshwa vitamini na madini mengi kama: beta-carotene - 12,1%, vitamini B9 - 37,3%, vitamini K - 42,2%, shaba - 16,5%, seleniamu - 11,1%
- B-carotene ni provitamin A na ina mali antioxidant. 6 mcg ya beta-carotene ni sawa na 1 mcg ya vitamini A.
- Vitamini B6 kama coenzyme, wanashiriki katika kimetaboliki ya asidi ya kiini na asidi ya amino. Upungufu wa watu husababisha kuharibika kwa asidi ya kiini na protini, ambayo husababisha kuzuia ukuaji wa seli na mgawanyiko, haswa katika tishu zinazoenea haraka: uboho, epitheliamu ya matumbo, nk Kutumia folate wakati wa ujauzito ni moja ya sababu za kutokua mapema, utapiamlo, kuzaliwa vibaya na shida za ukuaji wa mtoto. Ushirika wenye nguvu umeonyeshwa kati ya kiwango cha folate na homocysteine na hatari ya ugonjwa wa moyo na mishipa.
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kugandisha damu, yaliyomo kwenye prothrombin katika damu.
- Copper ni sehemu ya Enzymes iliyo na shughuli ya redox na inayohusika na metaboli ya chuma, huchochea ngozi ya protini na wanga. Inashiriki katika michakato ya kutoa tishu za mwili wa binadamu na oksijeni. Upungufu unaonyeshwa na shida katika malezi ya mfumo wa moyo na mishipa na mifupa, ukuzaji wa dysplasia ya tishu inayojumuisha.
- Selenium - kipengele muhimu cha mfumo wa ulinzi wa antioxidant wa mwili wa binadamu, una athari ya kinga ya mwili, inashiriki katika udhibiti wa hatua ya homoni za tezi. Upungufu husababisha ugonjwa wa Kashin-Beck (osteoarthritis na ulemavu mwingi wa viungo, mgongo na miisho), ugonjwa wa Keshan (ugonjwa wa moyo wa kawaida), urithi wa thrombastenia.
Tags: yaliyomo kwenye kalori 22 kcal, kemikali, thamani ya lishe, vitamini, madini, ni nini muhimu Asparagus, kuchemshwa, kalori, virutubisho, mali muhimu Asparagus, kuchemshwa