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 106 | Kpi 1684 | 6.3% | 5.9% | 1589 g |
| Protini | 14.81 g | 76 g | 19.5% | 18.4% | 513 g |
| Mafuta | 3.77 g | 56 g | 6.7% | 6.3% | 1485 g |
| Wanga | 2.2 g | 219 g | 1% | 0.9% | 9955 g |
| Maji | 75.98 g | 2273 g | 3.3% | 3.1% | 2992 g |
| Ash | 3.24 g | ~ | |||
| vitamini | |||||
| Vitamini B1, thiamine | 0.038 mg | 1.5 mg | 2.5% | 2.4% | 3947 g |
| Vitamini B2, riboflauini | 0.145 mg | 1.8 mg | 8.1% | 7.6% | 1241 g |
| Vitamini B4, choline | 30.1 mg | 500 mg | 6% | 5.7% | 1661 g |
| Vitamini B5, pantothenic | 0.32 mg | 5 mg | 6.4% | 6% | 1563 g |
| Vitamini B6, pyridoxine | 0.41 mg | 2 mg | 20.5% | 19.3% | 488 g |
| Vitamini B9, folate | 4 μg | 400 μg | 1% | 0.9% | 10000 g |
| Vitamini B12, cobalamin | 0.37 μg | 3 μg | 12.3% | 11.6% | 811 g |
| Vitamini D, calciferol | 0.2 μg | 10 μg | 2% | 1.9% | 5000 g |
| Vitamini E, alpha tocopherol, TE | 0.13 mg | 15 mg | 0.9% | 0.8% | 11538 g |
| Vitamini PP, NO | 7.15 mg | 20 mg | 35.8% | 33.8% | 280 g |
| macronutrients | |||||
| Potasiamu, K | 371 mg | 2500 mg | 14.8% | 14% | 674 g |
| Kalsiamu, Ca | 14 mg | 1000 mg | 1.4% | 1.3% | 7143 g |
| Magnesiamu, Mg | 19 mg | 400 mg | 4.8% | 4.5% | 2105 g |
| Sodiamu, Na | 898 mg | 1300 mg | 69.1% | 65.2% | 145 g |
| Sulphur, S | 148.1 mg | 1000 mg | 14.8% | 14% | 675 g |
| Fosforasi, P | 249 mg | 800 mg | 31.1% | 29.3% | 321 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 0.42 mg | 18 mg | 2.3% | 2.2% | 4286 g |
| Manganese, Mh | 0.016 mg | 2 mg | 0.8% | 0.8% | 12500 g |
| Shaba, Cu | 24 μg | 1000 μg | 2.4% | 2.3% | 4167 g |
| Selenium, Ikiwa | 13 μg | 55 μg | 23.6% | 22.3% | 423 g |
| Zinki, Zn | 0.94 mg | 12 mg | 7.8% | 7.4% | 1277 g |
| Wanga wanga | |||||
| Mono- na disaccharides (sukari) | 0.91 g | upeo 100 г | |||
| Glukosi (dextrose) | 0.41 g | ~ | |||
| sucrose | 0.33 g | ~ | |||
| fructose | 0.17 g | ~ | |||
| Steteroli | |||||
| Cholesterol | 49 mg | upeo wa 300 mg | |||
| Asidi ya mafuta | |||||
| Transgender | 0.029 g | upeo 1.9 г | |||
| mafuta ya trans monounsaturated | 0.022 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 0.906 g | upeo 18.7 г | |||
| 4: 0 Mafuta | 0.002 g | ~ | |||
| 10: 0 Kiwango | 0.003 g | ~ | |||
| 12:0 Lauriki | 0.003 g | ~ | |||
| 14: 0 Ya kweli | 0.027 g | ~ | |||
| 15: 0 Pentadecanoic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 0.619 g | ~ | |||
| 17-0 majarini | 0.008 g | ~ | |||
| 18:0 Stearin | 0.235 g | ~ | |||
| 20: 0 Arachiniki | 0.003 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 1.145 g | dakika 16.8 г | 6.8% | 6.4% | |
| 14: 1 Myristoleic | 0.005 g | ~ | |||
| 16: 1 Palmitoleiki | 0.111 g | ~ | |||
| 16: 1 siku | 0.109 g | ~ | |||
| 16: 1 mabadiliko | 0.002 g | ~ | |||
| 17: 1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 1.009 g | ~ | |||
| 18: 1 siku | 0.989 g | ~ | |||
| 18: 1 mabadiliko | 0.021 g | ~ | |||
| 20: 1 Gadoleiki (omega-9) | 0.015 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 1.024 g | kutoka kwa 11.2 20.6 | 9.1% | 8.6% | |
| 18: 2 Kilinoleiki | 0.884 g | ~ | |||
| 18: 2 trans isomer, haijaamuliwa | 0.007 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 0.874 g | ~ | |||
| 18: 2 Mchanganyiko wa asidi ya Linoleic | 0.004 g | ~ | |||
| 18: 3 linolenic. | 0.051 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.05 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 g | ~ | |||
| 20: 3 Eicosatriene | 0.006 g | ~ | |||
| 20:3 Omega-6 | 0.005 g | ~ | |||
| 20:4 Arachidonic | 0.054 g | ~ | |||
| 20: 5 asidi ya Eicosapentaenoic (EPA), Omega-3 | 0.002 g | ~ | |||
| Omega-3 fatty | 0.063 g | kutoka kwa 0.9 3.7 | 7% | 6.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.005 g | ~ | |||
| Omega-6 fatty | 0.951 g | kutoka kwa 4.7 16.8 | 20.2% | 19.1% |
Thamani ya nishati ni 106 kcal.
- mviringo kipande = 26 g (27.6 kcal)
- kipande cha mstatili = 29 g (30.7 kcal)
Uturuki roll, nyama nyeupe vitamini na madini mengi kama vile: vitamini B6 - 20,5%, vitamini B12 - 12,3%, vitamini PP - 35,8%, potasiamu - 14,8%, fosforasi - 31,1%, seleniamu - 23,6%
- Vitamini B6 inashiriki katika utunzaji wa majibu ya kinga, kolinesterasi na michakato ya uchochezi katika mfumo mkuu wa neva, katika ubadilishaji wa asidi ya amino, katika metaboli ya tryptophan, lipids na asidi ya kiini, inachangia malezi ya kawaida ya erythrocytes, matengenezo ya kiwango cha kawaida ya homocysteine katika damu. Ulaji wa kutosha wa vitamini B6 unaambatana na kupungua kwa hamu ya kula, ukiukaji wa hali ya ngozi, ukuzaji wa homocysteinemia, upungufu wa damu.
- 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 PP inashiriki katika athari za redox ya kimetaboliki ya nishati. Ulaji wa vitamini wa kutosha unaambatana na usumbufu wa hali ya kawaida ya ngozi, njia ya utumbo na mfumo wa neva.
- 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.
- 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 106 kcal, muundo wa kemikali, lishe, vitamini, madini, ni muhimu vipi? Uturuki roll, nyama nyeupe, kalori, virutubisho, mali muhimu Uturuki roll, nyama nyeupe