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 154 | Kpi 1684 | 9.1% | 5.9% | 1094 g |
| Protini | 10.57 g | 76 g | 13.9% | 9% | 719 g |
| Mafuta | 11.66 g | 56 g | 20.8% | 13.5% | 480 g |
| Wanga | 0.64 g | 219 g | 0.3% | 0.2% | 34219 g |
| Maji | 76.13 g | 2273 g | 3.3% | 2.1% | 2986 g |
| Ash | 1.01 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 172 μg | 900 μg | 19.1% | 12.4% | 523 g |
| Retinol | 0.169 mg | ~ | |||
| beta carotenes | 0.028 mg | 5 mg | 0.6% | 0.4% | 17857 g |
| beta Cryptoxanthin | 8 μg | ~ | |||
| Lutein + Zeaxanthin | 423 μg | ~ | |||
| Vitamini B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 1.5% | 4412 g |
| Vitamini B2, riboflauini | 0.386 mg | 1.8 mg | 21.4% | 13.9% | 466 g |
| Vitamini B4, choline | 247.6 mg | 500 mg | 49.5% | 32.1% | 202 g |
| Vitamini B5, pantothenic | 1.289 mg | 5 mg | 25.8% | 16.8% | 388 g |
| Vitamini B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 4.7% | 1399 g |
| Vitamini B9, folate | 39 μg | 400 μg | 9.8% | 6.4% | 1026 g |
| Vitamini B12, cobalamin | 0.76 μg | 3 μg | 25.3% | 16.4% | 395 g |
| Vitamini D, calciferol | 1.7 μg | 10 μg | 17% | 11% | 588 g |
| Vitamini D3, cholecalciferol | 1.7 μg | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 5.6% | 1163 g |
| beta tocopherol | 0.03 mg | ~ | |||
| Masafa ya Tocopherol | 2.41 mg | ~ | |||
| tocopherol | 0.74 mg | ~ | |||
| Vitamini K, phylloquinone | 4.5 μg | 120 μg | 3.8% | 2.5% | 2667 g |
| Vitamini PP, NO | 0.064 mg | 20 mg | 0.3% | 0.2% | 31250 g |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 117 mg | 2500 mg | 4.7% | 3.1% | 2137 g |
| Kalsiamu, Ca | 48 mg | 1000 mg | 4.8% | 3.1% | 2083 g |
| Magnesiamu, Mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 g |
| Sodiamu, Na | 155 mg | 1300 mg | 11.9% | 7.7% | 839 g |
| Sulphur, S | 105.7 mg | 1000 mg | 10.6% | 6.9% | 946 g |
| Fosforasi, P | 167 mg | 800 mg | 20.9% | 13.6% | 479 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 1.48 mg | 18 mg | 8.2% | 5.3% | 1216 g |
| Manganese, Mh | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 g |
| Shaba, Cu | 63 μg | 1000 μg | 6.3% | 4.1% | 1587 g |
| Selenium, Ikiwa | 25.8 μg | 55 μg | 46.9% | 30.5% | 213 g |
| Fluorini, F | 21.2 μg | 4000 μg | 0.5% | 0.3% | 18868 g |
| Zinki, Zn | 1.09 mg | 12 mg | 9.1% | 5.9% | 1101 g |
| Wanga wanga | |||||
| Mono- na disaccharides (sukari) | 0.31 g | upeo 100 г | |||
| Glukosi (dextrose) | 0.31 g | ~ | |||
| Asidi muhimu ya Amino | |||||
| Arginine * | 0.69 g | ~ | |||
| valine | 0.722 g | ~ | |||
| Historia | 0.26 g | ~ | |||
| Isoleucine | 0.565 g | ~ | |||
| leucine | 0.913 g | ~ | |||
| lisini | 0.767 g | ~ | |||
| methionine | 0.319 g | ~ | |||
| threonini | 0.467 g | ~ | |||
| tryptophan | 0.14 g | ~ | |||
| phenylalanine | 0.572 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 0.618 g | ~ | |||
| Aspartic asidi | 1.117 g | ~ | |||
| glycine | 0.363 g | ~ | |||
| Asidi ya Glutamic | 1.407 g | ~ | |||
| proline | 0.431 g | ~ | |||
| serine | 0.817 g | ~ | |||
| tyrosine | 0.42 g | ~ | |||
| cysteine | 0.229 g | ~ | |||
| Steteroli | |||||
| Cholesterol | 313 mg | upeo wa 300 mg | |||
| Phytosterols | 10 mg | ~ | |||
| Asidi ya mafuta | |||||
| Transgender | 0.709 g | upeo 1.9 г | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 3.319 g | upeo 18.7 г | |||
| 4: 0 Mafuta | 0.003 g | ~ | |||
| 8: 0 Kikriliki | 0.003 g | ~ | |||
| 10: 0 Kiwango | 0.005 g | ~ | |||
| 14: 0 Ya kweli | 0.03 g | ~ | |||
| 15: 0 Pentadecanoic | 0.008 g | ~ | |||
| 16: 0 Palmitic | 2.259 g | ~ | |||
| 17-0 majarini | 0.021 g | ~ | |||
| 18:0 Stearin | 0.963 g | ~ | |||
| 20: 0 Arachiniki | 0.014 g | ~ | |||
| 22: 0 | 0.009 g | ~ | |||
| 24: 0 Lignoceric | 0.004 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 4.843 g | dakika 16.8 г | 28.8% | 18.7% | |
| 14: 1 Myristoleic | 0.006 g | ~ | |||
| 16: 1 Palmitoleiki | 0.171 g | ~ | |||
| 17: 1 Heptadecene | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 4.626 g | ~ | |||
| 20: 1 Gadoleiki (omega-9) | 0.029 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 2.712 g | kutoka kwa 11.2 20.6 | 24.2% | 15.7% | |
| 18: 2 Kilinoleiki | 2.319 g | ~ | |||
| 18: 3 linolenic. | 0.133 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.015 g | ~ | |||
| 20: 3 Eicosatriene | 0.02 g | ~ | |||
| 20:4 Arachidonic | 0.158 g | ~ | |||
| Omega-3 fatty | 0.188 g | kutoka kwa 0.9 3.7 | 20.9% | 13.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 g | ~ | |||
| Omega-6 fatty | 2.523 g | kutoka kwa 4.7 16.8 | 53.7% | 34.9% |
Thamani ya nishati ni 154 kcal.
- tbsp = 15 g (23.1 kal)
- kubwa = 61 gr (93.9 kcal)
Yai ya kuku, omelet vitamini na madini mengi kama: vitamini A - 19,1%, vitamini B2 - 21,4%, choline - 49,5%, vitamini B5 - 25,8%, vitamini B12 - 25,3%, vitamini D - 17%, fosforasi - 20,9%, seleniamu - 46,9%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- Vitamini B2 inashiriki katika athari za redox, inakuza unyeti wa rangi ya analyzer ya kuona na mabadiliko ya giza. Ulaji wa kutosha wa vitamini B2 unaambatana na ukiukaji wa hali ya ngozi, utando wa mucous, mwanga usioharibika na maono ya jioni.
- Mchanganyiko ni sehemu ya lecithin, ina jukumu katika usanisi na umetaboli wa phospholipids kwenye ini, ni chanzo cha vikundi vya methyl bure, hufanya kama sababu ya lipotropic.
- Vitamini B5 inashiriki katika protini, mafuta, kimetaboliki ya kabohydrate, kimetaboliki ya cholesterol, muundo wa idadi ya homoni, hemoglobin, inakuza ngozi ya amino asidi na sukari ndani ya utumbo, inasaidia kazi ya gamba la adrenal. Ukosefu wa asidi ya pantothenic inaweza kusababisha uharibifu wa ngozi na utando wa mucous.
- Vitamini B12 ina jukumu muhimu katika kimetaboliki na ubadilishaji wa asidi ya amino. Folate na vitamini B12 ni vitamini vinavyohusiana na vinahusika katika malezi ya damu. Ukosefu wa vitamini B12 husababisha ukuzaji wa upungufu wa sehemu au sekondari ya folate, pamoja na upungufu wa damu, leukopenia, thrombocytopenia.
- Vitamini D inadumisha homeostasis ya kalsiamu na fosforasi, hufanya michakato ya madini ya mfupa. Ukosefu wa vitamini D husababisha kuharibika kwa kimetaboliki ya kalsiamu na fosforasi katika mifupa, kuongezeka kwa demineralization ya tishu mfupa, ambayo husababisha hatari ya kuongezeka kwa ugonjwa wa mifupa.
- Fosforasi inashiriki katika michakato mingi ya kisaikolojia, pamoja na kimetaboliki ya nishati, inasimamia usawa wa asidi-msingi, ni sehemu ya phospholipids, nucleotidi na asidi ya kiini, ni muhimu kwa madini ya mifupa na meno. Upungufu husababisha anorexia, anemia, rickets.
- 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: maudhui ya kalori 154 kcal, muundo wa kemikali, thamani ya lishe, vitamini, madini, ni nini muhimu? Kuku yai, omelet, kalori, virutubisho, mali muhimu Yai ya kuku, omelet