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 148 | Kpi 1684 | 8.8% | 5.9% | 1138 g |
| Protini | 19.66 g | 76 g | 25.9% | 17.5% | 387 g |
| Mafuta | 7.66 g | 56 g | 13.7% | 9.3% | 731 g |
| Maji | 72.36 g | 2273 g | 3.2% | 2.2% | 3141 g |
| Ash | 1 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 20 μg | 900 μg | 2.2% | 1.5% | 4500 g |
| Retinol | 0.02 mg | ~ | |||
| Vitamini B1, thiamine | 0.066 mg | 1.5 mg | 4.4% | 3% | 2273 g |
| Vitamini B2, riboflauini | 0.156 mg | 1.8 mg | 8.7% | 5.9% | 1154 g |
| Vitamini B4, choline | 50.8 mg | 500 mg | 10.2% | 6.9% | 984 g |
| Vitamini B5, pantothenic | 0.993 mg | 5 mg | 19.9% | 13.4% | 504 g |
| Vitamini B6, pyridoxine | 0.564 mg | 2 mg | 28.2% | 19.1% | 355 g |
| Vitamini B9, folate | 7 μg | 400 μg | 1.8% | 1.2% | 5714 g |
| Vitamini B12, cobalamin | 1 μg | 3 μg | 33.3% | 22.5% | 300 g |
| Vitamini D, calciferol | 0.4 μg | 10 μg | 4% | 2.7% | 2500 g |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.4% | 16667 g |
| Masafa ya Tocopherol | 0.1 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Vitamini PP, NO | 6.733 mg | 20 mg | 33.7% | 22.8% | 297 g |
| Betaine | 6.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 237 mg | 2500 mg | 9.5% | 6.4% | 1055 g |
| Kalsiamu, Ca | 19 mg | 1000 mg | 1.9% | 1.3% | 5263 g |
| Magnesiamu, Mg | 23 mg | 400 mg | 5.8% | 3.9% | 1739 g |
| Sodiamu, Na | 58 mg | 1300 mg | 4.5% | 3% | 2241 g |
| Sulphur, S | 196.6 mg | 1000 mg | 19.7% | 13.3% | 509 g |
| Fosforasi, P | 200 mg | 800 mg | 25% | 16.9% | 400 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 1.09 mg | 18 mg | 6.1% | 4.1% | 1651 g |
| Manganese, Mh | 0.008 mg | 2 mg | 0.4% | 0.3% | 25000 g |
| Shaba, Cu | 96 μg | 1000 μg | 9.6% | 6.5% | 1042 g |
| Selenium, Ikiwa | 21.9 μg | 55 μg | 39.8% | 26.9% | 251 g |
| Zinki, Zn | 2.35 mg | 12 mg | 19.6% | 13.2% | 511 g |
| Asidi muhimu ya Amino | |||||
| Arginine * | 1.426 g | ~ | |||
| valine | 0.91 g | ~ | |||
| Historia | 0.582 g | ~ | |||
| Isoleucine | 0.88 g | ~ | |||
| leucine | 1.622 g | ~ | |||
| lisini | 1.757 g | ~ | |||
| methionine | 0.578 g | ~ | |||
| threonini | 0.901 g | ~ | |||
| tryptophan | 0.223 g | ~ | |||
| phenylalanine | 0.765 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 1.223 g | ~ | |||
| Aspartic asidi | 1.897 g | ~ | |||
| hydroxyproline | 0.163 g | ~ | |||
| glycine | 1.075 g | ~ | |||
| Asidi ya Glutamic | 3.144 g | ~ | |||
| proline | 0.869 g | ~ | |||
| serine | 0.835 g | ~ | |||
| tyrosine | 0.696 g | ~ | |||
| cysteine | 0.208 g | ~ | |||
| Steteroli | |||||
| Cholesterol | 69 mg | upeo wa 300 mg | |||
| Asidi ya mafuta | |||||
| Transgender | 0.103 g | upeo 1.9 г | |||
| mafuta ya trans monounsaturated | 0.078 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 2.024 g | upeo 18.7 г | |||
| 4: 0 Mafuta | 0.003 g | ~ | |||
| 8: 0 Kikriliki | 0.001 g | ~ | |||
| 10: 0 Kiwango | 0.004 g | ~ | |||
| 12:0 Lauriki | 0.01 g | ~ | |||
| 14: 0 Ya kweli | 0.067 g | ~ | |||
| 15: 0 Pentadecanoic | 0.01 g | ~ | |||
| 16: 0 Palmitic | 1.353 g | ~ | |||
| 17-0 majarini | 0.02 g | ~ | |||
| 18:0 Stearin | 0.546 g | ~ | |||
| 20: 0 Arachiniki | 0.007 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| 24: 0 Lignoceric | 0.001 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 2.635 g | dakika 16.8 г | 15.7% | 10.6% | |
| 14: 1 Myristoleic | 0.011 g | ~ | |||
| 16: 1 Palmitoleiki | 0.23 g | ~ | |||
| 16: 1 siku | 0.224 g | ~ | |||
| 16: 1 mabadiliko | 0.005 g | ~ | |||
| 17: 1 Heptadecene | 0.015 g | ~ | |||
| 18:1 Olein (omega-9) | 2.345 g | ~ | |||
| 18: 1 siku | 2.272 g | ~ | |||
| 18: 1 mabadiliko | 0.073 g | ~ | |||
| 20: 1 Gadoleiki (omega-9) | 0.027 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| 22: 1 siku | 0.001 g | ~ | |||
| 24: 1 Nevaniki, cis (omega-9) | 0.006 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 2.205 g | kutoka kwa 11.2 20.6 | 19.7% | 13.3% | |
| 18: 2 Kilinoleiki | 1.932 g | ~ | |||
| 18: 2 trans isomer, haijaamuliwa | 0.025 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 1.894 g | ~ | |||
| 18: 2 Mchanganyiko wa asidi ya Linoleic | 0.013 g | ~ | |||
| 18: 3 linolenic. | 0.108 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.103 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.006 g | ~ | |||
| 18: 4 Styoridi Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.014 g | ~ | |||
| 20: 3 Eicosatriene | 0.01 g | ~ | |||
| 20:3 Omega-6 | 0.009 g | ~ | |||
| 20:4 Arachidonic | 0.098 g | ~ | |||
| 20: 5 asidi ya Eicosapentaenoic (EPA), Omega-3 | 0.006 g | ~ | |||
| Omega-3 fatty | 0.128 g | kutoka kwa 0.9 3.7 | 14.2% | 9.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.018 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.008 g | ~ | |||
| Omega-6 fatty | 2.039 g | kutoka kwa 4.7 16.8 | 43.4% | 29.3% |
Thamani ya nishati ni 148 kcal.
- lb = 453.6 g (671.3 kal)
- patiti, 4 oz = 114 g (168.7 kal)
Uturuki inajaza vitamini na madini tajiri kama vile: vitamini B5 - 19,9%, vitamini B6 - 28,2%, vitamini B12 - 33,3%, vitamini PP - 33,7%, fosforasi - 25%, seleniamu - 39,8 %, zinki - 19,6%
- 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 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.
- 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.
- zinki ni sehemu ya enzymes zaidi ya 300, inashiriki katika michakato ya usanisi na mtengano wa wanga, protini, mafuta, asidi ya kiini na katika udhibiti wa usemi wa jeni kadhaa. Matumizi yasiyotosha husababisha upungufu wa damu, upungufu wa kinga mwilini, cirrhosis ya ini, ugonjwa wa ngono, na kasoro ya fetasi. Uchunguzi wa hivi karibuni umebaini uwezo wa viwango vya juu vya zinki kuvuruga ngozi ya shaba na hivyo kuchangia ukuaji wa upungufu wa damu.
Tags: yaliyomo ndani ya kalori 148 kcal, kemikali, thamani ya lishe, vitamini, madini, ni nini muhimu juu ya Uturuki wa kusaga, kalori, virutubisho, mali muhimu ya Uturuki wa kusaga