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 172 | Kpi 1684 | 10.2% | 5.9% | 979 g |
Protini | 7.89 g | 76 g | 10.4% | 6% | 963 g |
Mafuta | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
Wanga | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
Fiber ya viungo | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
Maji | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
Ash | 2.52 g | ~ | |||
vitamini | |||||
Vitamini A, RE | 244 ÎĽg | 900 ÎĽg | 27.1% | 15.8% | 369 g |
Retinol | 0.12 mg | ~ | |||
alpha carotenes | 3 ÎĽg | ~ | |||
beta carotenes | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 g |
beta Cryptoxanthin | 2 ÎĽg | ~ | |||
Lutein + Zeaxanthin | 3249 ÎĽg | ~ | |||
Vitamini B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 g |
Vitamini B2, riboflauini | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 g |
Vitamini B4, choline | 61 mg | 500 mg | 12.2% | 7.1% | 820 g |
Vitamini B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 g |
Vitamini B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 g |
Vitamini B9, folate | 77 ÎĽg | 400 ÎĽg | 19.3% | 11.2% | 519 g |
Vitamini B12, cobalamin | 0.4 ÎĽg | 3 ÎĽg | 13.3% | 7.7% | 750 g |
Vitamini C, ascorbic | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 g |
Vitamini D, calciferol | 0.8 ÎĽg | 10 ÎĽg | 8% | 4.7% | 1250 g |
Vitamini D3, cholecalciferol | 0.8 ÎĽg | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 g |
beta tocopherol | 0.01 mg | ~ | |||
Masafa ya Tocopherol | 0.16 mg | ~ | |||
Vitamini K, phylloquinone | 126.5 ÎĽg | 120 ÎĽg | 105.4% | 61.3% | 95 g |
Vitamini PP, NO | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 g |
Betaine | 29.9 mg | ~ | |||
macronutrients | |||||
Potasiamu, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 g |
Kalsiamu, Ca | 165 mg | 1000 mg | 16.5% | 9.6% | 606 g |
Magnesiamu, Mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 g |
Sodiamu, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 g |
Sulphur, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 g |
Fosforasi, P | 139 mg | 800 mg | 17.4% | 10.1% | 576 g |
Fuatilia Vipengee | |||||
Chuma, Fe | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 g |
Manganese, Mh | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 g |
Shaba, Cu | 59 ÎĽg | 1000 ÎĽg | 5.9% | 3.4% | 1695 g |
Selenium, Ikiwa | 11.1 ÎĽg | 55 ÎĽg | 20.2% | 11.7% | 495 g |
Fluorini, F | 4.7 ÎĽg | 4000 ÎĽg | 0.1% | 0.1% | 85106 g |
Zinki, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 g |
Wanga wanga | |||||
Mono- na disaccharides (sukari) | 1.85 g | upeo 100 Đł | |||
galactose | 0.04 g | ~ | |||
Glukosi (dextrose) | 0.08 g | ~ | |||
lactose | 1.51 g | ~ | |||
Maltose | 0.03 g | ~ | |||
sucrose | 0.06 g | ~ | |||
fructose | 0.05 g | ~ | |||
Asidi muhimu ya Amino | |||||
Arginine * | 0.366 g | ~ | |||
valine | 0.505 g | ~ | |||
Historia | 0.229 g | ~ | |||
Isoleucine | 0.45 g | ~ | |||
leucine | 0.708 g | ~ | |||
lisini | 0.558 g | ~ | |||
methionine | 0.207 g | ~ | |||
threonini | 0.308 g | ~ | |||
tryptophan | 0.108 g | ~ | |||
phenylalanine | 0.406 g | ~ | |||
Amino asidi inayoweza kubadilishwa | |||||
alanini | 0.323 g | ~ | |||
Aspartic asidi | 0.627 g | ~ | |||
glycine | 0.216 g | ~ | |||
Asidi ya Glutamic | 1.556 g | ~ | |||
proline | 0.646 g | ~ | |||
serine | 0.467 g | ~ | |||
tyrosine | 0.35 g | ~ | |||
cysteine | 0.095 g | ~ | |||
Steteroli | |||||
Cholesterol | 118 mg | upeo wa 300 mg | |||
Asidi ya mafuta | |||||
Transgender | 0.188 g | upeo 1.9 Đł | |||
mafuta ya trans monounsaturated | 0.171 g | ~ | |||
Asidi zilizojaa mafuta | |||||
Asidi zilizojaa mafuta | 6.091 g | upeo 18.7 Đł | |||
4: 0 Mafuta | 0.314 g | ~ | |||
Nylon 6-0 | 0.189 g | ~ | |||
8: 0 Kikriliki | 0.116 g | ~ | |||
10: 0 Kiwango | 0.227 g | ~ | |||
12:0 Lauriki | 0.224 g | ~ | |||
14: 0 Ya kweli | 0.858 g | ~ | |||
15: 0 Pentadecanoic | 0.001 g | ~ | |||
16: 0 Palmitic | 2.89 g | ~ | |||
17-0 majarini | 0.035 g | ~ | |||
18:0 Stearin | 1.225 g | ~ | |||
20: 0 Arachiniki | 0.01 g | ~ | |||
22: 0 | 0.002 g | ~ | |||
24: 0 Lignoceric | 0.001 g | ~ | |||
Asidi ya mafuta ya monounsaturated | 3.021 g | dakika 16.8 Đł | 18% | 10.5% | |
14: 1 Myristoleic | 0.001 g | ~ | |||
16: 1 Palmitoleiki | 0.215 g | ~ | |||
18:1 Olein (omega-9) | 2.793 g | ~ | |||
20: 1 Gadoleiki (omega-9) | 0.011 g | ~ | |||
22:1 Erucova (omega-9) | 0.001 g | ~ | |||
Asidi ya mafuta ya polyunsaturated | 0.61 g | kutoka kwa 11.2 20.6 | 5.4% | 3.1% | |
18: 2 Kilinoleiki | 0.467 g | ~ | |||
18: 3 linolenic. | 0.111 g | ~ | |||
20:4 Arachidonic | 0.025 g | ~ | |||
20: 5 asidi ya Eicosapentaenoic (EPA), Omega-3 | 0.001 g | ~ | |||
Omega-3 fatty | 0.119 g | kutoka kwa 0.9 3.7 | 13.2% | 7.7% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
Omega-6 fatty | 0.492 g | kutoka kwa 4.7 16.8 | 10.5% | 6.1% |
Thamani ya nishati ni 172 kcal.
- kikombe = 136 g (233.9 k)
- mavuno ya mapishi = 813 g (1398.4 kCal)
Mchicha uliopigwa vitamini na madini mengi kama: vitamini A - 27,1%, beta-carotene - 29,9%, vitamini B2 - 14,6%, choline - 12,2%, vitamini B9 - 19,3%, vitamini B12 - 13,3%, vitamini K - 105,4%, kalsiamu - 16,5%, fosforasi - 17,4%, manganese - 13,5%, seleniamu - 20,2%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- B-carotene ni provitamin A na ina mali antioxidant. 6 mcg ya beta-carotene ni sawa na 1 mcg ya vitamini A.
- 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 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.
- 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.
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kugandisha damu, yaliyomo kwenye prothrombin katika damu.
- calcium ni sehemu kuu ya mifupa yetu, hufanya kama mdhibiti wa mfumo wa neva, inashiriki katika contraction ya misuli. Ukosefu wa kalsiamu husababisha demineralization ya mgongo, mifupa ya pelvic na miisho ya chini, huongeza hatari ya 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.
- 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 172 kcal, kemikali, thamani ya lishe, vitamini, madini, souffle ya Mchicha ni muhimuje, kalori, virutubisho, mali muhimu Mchanga wa mchicha