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 116 | Kpi 1684 | 6.9% | 5.9% | 1452 g |
| Protini | 1.49 g | 76 g | 2% | 1.7% | 5101 g |
| Mafuta | 0.14 g | 56 g | 0.3% | 0.3% | 40000 g |
| Wanga | 23.58 g | 219 g | 10.8% | 9.3% | 929 g |
| Fiber ya viungo | 3.9 g | 20 g | 19.5% | 16.8% | 513 g |
| Maji | 70.13 g | 2273 g | 3.1% | 2.7% | 3241 g |
| Ash | 0.76 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 6 μg | 900 μg | 0.7% | 0.6% | 15000 g |
| beta carotenes | 0.073 mg | 5 mg | 1.5% | 1.3% | 6849 g |
| Vitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 5.4% | 1579 g |
| Vitamini B2, riboflauini | 0.028 mg | 1.8 mg | 1.6% | 1.4% | 6429 g |
| Vitamini B4, choline | 16.2 mg | 500 mg | 3.2% | 2.8% | 3086 g |
| Vitamini B5, pantothenic | 0.311 mg | 5 mg | 6.2% | 5.3% | 1608 g |
| Vitamini B6, pyridoxine | 0.228 mg | 2 mg | 11.4% | 9.8% | 877 g |
| Vitamini B9, folate | 16 μg | 400 μg | 4% | 3.4% | 2500 g |
| Vitamini C, ascorbic | 12.1 mg | 90 mg | 13.4% | 11.6% | 744 g |
| Vitamini E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 2% | 4412 g |
| Vitamini K, phylloquinone | 2.3 μg | 120 μg | 1.9% | 1.6% | 5217 g |
| Vitamini PP, NO | 0.552 mg | 20 mg | 2.8% | 2.4% | 3623 g |
| macronutrients | |||||
| Potasiamu, K | 670 mg | 2500 mg | 26.8% | 23.1% | 373 g |
| Kalsiamu, Ca | 14 mg | 1000 mg | 1.4% | 1.2% | 7143 g |
| Magnesiamu, Mg | 18 mg | 400 mg | 4.5% | 3.9% | 2222 g |
| Sodiamu, Na | 8 mg | 1300 mg | 0.6% | 0.5% | 16250 g |
| Sulphur, S | 14.9 mg | 1000 mg | 1.5% | 1.3% | 6711 g |
| Fosforasi, P | 49 mg | 800 mg | 6.1% | 5.3% | 1633 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 0.52 mg | 18 mg | 2.9% | 2.5% | 3462 g |
| Manganese, Mh | 0.371 mg | 2 mg | 18.6% | 16% | 539 g |
| Shaba, Cu | 152 μg | 1000 μg | 15.2% | 13.1% | 658 g |
| Selenium, Ikiwa | 0.7 μg | 55 μg | 1.3% | 1.1% | 7857 g |
| Zinki, Zn | 0.2 mg | 12 mg | 1.7% | 1.5% | 6000 g |
| Wanga wanga | |||||
| Mono- na disaccharides (sukari) | 0.49 g | upeo 100 г | |||
| Asidi muhimu ya Amino | |||||
| Arginine * | 0.124 g | ~ | |||
| valine | 0.06 g | ~ | |||
| Historia | 0.033 g | ~ | |||
| Isoleucine | 0.05 g | ~ | |||
| leucine | 0.094 g | ~ | |||
| lisini | 0.058 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonini | 0.052 g | ~ | |||
| tryptophan | 0.012 g | ~ | |||
| phenylalanine | 0.069 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 0.061 g | ~ | |||
| Aspartic asidi | 0.151 g | ~ | |||
| glycine | 0.052 g | ~ | |||
| Asidi ya Glutamic | 0.176 g | ~ | |||
| proline | 0.053 g | ~ | |||
| serine | 0.079 g | ~ | |||
| tyrosine | 0.039 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 0.029 g | upeo 18.7 г | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| 18:0 Stearin | 0.003 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.005 g | dakika 16.8 г | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.06 g | kutoka kwa 11.2 20.6 | 0.5% | 0.4% | |
| 18: 2 Kilinoleiki | 0.05 g | ~ | |||
| 18: 3 linolenic. | 0.009 g | ~ | |||
| Omega-3 fatty | 0.009 g | kutoka kwa 0.9 3.7 | 1% | 0.9% | |
| Omega-6 fatty | 0.05 g | kutoka kwa 4.7 16.8 | 1.1% | 0.9% |
Thamani ya nishati ni 116 kcal.
- kikombe, cubes = 136 g (157.8 kC)
- Kikombe 0,5, cubes = 68 g (78.9 kal)
Yamu, kuchemshwa au kuoka, hakuna chumvi vitamini na madini mengi kama vile: vitamini B6 - 11,4%, vitamini C - 13,4%, potasiamu - 26,8%, manganese - 18,6%, shaba - 15,2%
- 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 C inashiriki katika athari za redox, utendaji wa mfumo wa kinga, inakuza ngozi ya chuma. Upungufu husababisha ufizi huru na kutokwa na damu, kutokwa na damu kwa damu kwa sababu ya kuongezeka kwa upenyezaji na udhaifu wa capillaries za damu.
- 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.
- 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.
- 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.
Tags: yaliyomo ndani ya kalori 116 kcal, kemikali, thamani ya lishe, vitamini, madini, ni nini kinachofaa kwa Yams, kuchemshwa au kuoka, bila chumvi, kalori, virutubisho, mali muhimu kwa Yams, kuchemshwa au kuoka, bila chumvi