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 114 | Kpi 1684 | 6.8% | 6% | 1477 g |
| Protini | 18.86 g | 76 g | 24.8% | 21.8% | 403 g |
| Mafuta | 3.69 g | 56 g | 6.6% | 5.8% | 1518 g |
| Maji | 75.66 g | 2273 g | 3.3% | 2.9% | 3004 g |
| Ash | 1.52 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 30 μg | 900 μg | 3.3% | 2.9% | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Vitamini B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 g |
| Vitamini B2, riboflauini | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 g |
| Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 g |
| Vitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 g |
| Vitamini B9, folate | 15 μg | 400 μg | 3.8% | 3.3% | 2667 g |
| Vitamini B12, cobalamin | 2 μg | 3 μg | 66.7% | 58.5% | 150 g |
| Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 g |
| Vitamini PP, NO | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 g |
| macronutrients | |||||
| Potasiamu, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 g |
| Kalsiamu, Ca | 80 mg | 1000 mg | 8% | 7% | 1250 g |
| Magnesiamu, Mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 g |
| Sodiamu, Na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 g |
| Sulphur, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 g |
| Fosforasi, P | 200 mg | 800 mg | 25% | 21.9% | 400 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 g |
| Manganese, Mh | 0.889 mg | 2 mg | 44.5% | 39% | 225 g |
| Shaba, Cu | 93 μg | 1000 μg | 9.3% | 8.2% | 1075 g |
| Selenium, Ikiwa | 12.6 μg | 55 μg | 22.9% | 20.1% | 437 g |
| Zinki, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 g |
| Asidi muhimu ya Amino | |||||
| Arginine * | 1.128 g | ~ | |||
| valine | 0.971 g | ~ | |||
| Historia | 0.555 g | ~ | |||
| Isoleucine | 0.869 g | ~ | |||
| leucine | 1.533 g | ~ | |||
| lisini | 1.732 g | ~ | |||
| methionine | 0.558 g | ~ | |||
| threonini | 0.827 g | ~ | |||
| tryptophan | 0.211 g | ~ | |||
| phenylalanine | 0.736 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 1.14 g | ~ | |||
| Aspartic asidi | 1.931 g | ~ | |||
| glycine | 0.905 g | ~ | |||
| Asidi ya Glutamic | 2.815 g | ~ | |||
| proline | 0.667 g | ~ | |||
| serine | 0.769 g | ~ | |||
| tyrosine | 0.637 g | ~ | |||
| cysteine | 0.202 g | ~ | |||
| Steteroli | |||||
| Cholesterol | 68 mg | upeo wa 300 mg | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 0.78 g | upeo 18.7 г | |||
| 14: 0 Ya kweli | 0.087 g | ~ | |||
| 16: 0 Palmitic | 0.593 g | ~ | |||
| 18:0 Stearin | 0.1 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 1.431 g | dakika 16.8 г | 8.5% | 7.5% | |
| 16: 1 Palmitoleiki | 0.382 g | ~ | |||
| 18:1 Olein (omega-9) | 0.991 g | ~ | |||
| 20: 1 Gadoleiki (omega-9) | 0.057 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 1.062 g | kutoka kwa 11.2 20.6 | 9.5% | 8.3% | |
| 18: 2 Kilinoleiki | 0.087 g | ~ | |||
| 18: 3 linolenic. | 0.111 g | ~ | |||
| 18: 4 Styoridi Omega-3 | 0.039 g | ~ | |||
| 20:4 Arachidonic | 0.144 g | ~ | |||
| 20: 5 asidi ya Eicosapentaenoic (EPA), Omega-3 | 0.238 g | ~ | |||
| Omega-3 fatty | 0.829 g | kutoka kwa 0.9 3.7 | 92.1% | 80.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 g | ~ | |||
| Omega-6 fatty | 0.231 g | kutoka kwa 4.7 16.8 | 4.9% | 4.3% |
Thamani ya nishati ni 114 kcal.
- 3 oz = 85 g (96.9 kal)
- kidonge = 79 g (90.1 kC)
Sangara ya maji safi, kila aina, mbichi vitamini na madini mengi kama vile: vitamini B5 - 15%, vitamini B12 - 66,7%, potasiamu - 14,2%, fosforasi - 25%, manganese - 44,5%, seleniamu - 22,9%
- 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.
- potasiamu ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, asidi na elektroni, inashiriki katika michakato ya msukumo wa neva, udhibiti wa shinikizo.
- 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.
- Manganisi inashiriki katika malezi ya mfupa na tishu zinazojumuisha, ni sehemu ya Enzymes zinazohusika na kimetaboliki ya amino asidi, wanga, katekolini; muhimu kwa usanisi wa cholesterol na nyukleotidi. Matumizi ya kutosha yanaambatana na kupungua kwa ukuaji, shida katika mfumo wa uzazi, kuongezeka kwa udhaifu wa tishu za mfupa, shida ya wanga na kimetaboliki ya lipid.
- 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 ndani ya kalori 114 kcal, kemikali, thamani ya lishe, vitamini, madini, nini muhimu sangara ya Maji safi, kila aina, mbichi, kalori, virutubisho, mali muhimu sangara ya Maji safi, kila aina, mbichi