Thamani ya lishe na muundo wa kemikali.
Jedwali lifuatalo linaorodhesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) ndani 100 gramu ya sehemu ya kula.
| Lishe | Idadi | Kanuni ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Kalori | 31 kcal | 1684 kcal | 1.8% | 5.8% | 5432 g |
| Protini | 1.83 g | 76 g | 2.4% | 7.7% | 4153 g |
| Mafuta | 0.22 g | 56 g | 0.4% | 1.3% | 25455 g |
| Wanga | 4.27 g | 219 g | 1.9% | 6.1% | 5129 g |
| Malazi fiber | 2.7 g | 20 g | 13.5% | 43.5% | 741 g |
| Maji | 90.32 g | 2273 g | 4% | 12.9% | 2517 g |
| Ash | 0.66 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 35 mcg | 900 mcg | 3.9% | 12.6% | 2571 g |
| alpha carotenes | 69 μg | ~ | |||
| beta carotenes | 0.379 mg | 5 mg | 7.6% | 24.5% | 1319 g |
| Lutein + Zeaxanthin | 640 mcg | ~ | |||
| Vitamini B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 17.7% | 1829 g |
| Vitamini B2, Riboflavin | 0.104 mg | 1.8 mg | 5.8% | 18.7% | 1731 g |
| Vitamini B4, choline | 15.3 mg | 500 mg | 3.1% | 10% | 3268 g |
| Vitamini B5, Pantothenic | 0.225 mg | 5 mg | 4.5% | 14.5% | 2222 g |
| Vitamini B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 22.9% | 1418 g |
| Vitamini B9, folate | 33 μg | 400 mcg | 8.3% | 26.8% | 1212 g |
| Vitamini C, ascorbic | 12.2 mg | 90 mg | 13.6% | 43.9% | 738 g |
| Vitamini E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 8.7% | 3659 g |
| Vitamini K, phylloquinone | 43 μg | 120 mcg | 35.8% | 115.5% | 279 g |
| Vitamini PP, hapana | 0.734 mg | 20 mg | 3.7% | 11.9% | 2725 g |
| Betaine | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 211 mg | 2500 mg | 8.4% | 27.1% | 1185 g |
| Kalsiamu, Ca | 37 mg | 1000 mg | 3.7% | 11.9% | 2703 g |
| Magnesiamu, Mg | 25 mg | 400 mg | 6.3% | 20.3% | 1600 g |
| Sodiamu, Na | 6 mg | 1300 mg | 0.5% | 1.6% | 21667 g |
| Sulphur, S | 18.3 mg | 1000 mg | 1.8% | 5.8% | 5464 g |
| Fosforasi, P | 38 mg | 800 mg | 4.8% | 15.5% | 2105 |
| Madini | |||||
| Chuma, Fe | 1.03 mg | 18 mg | 5.7% | 18.4% | 1748 g |
| Manganese, Mh | 0.216 mg | 2 mg | 10.8% | 34.8% | 926 g |
| Shaba, Cu | 69 μg | 1000 mcg | 6.9% | 22.3% | 1449 g |
| Selenium, Ikiwa | 0.6 μg | 55 mcg | 1.1% | 3.5% | 9167 g |
| Fluorini, F | 19 μg | 4000 mg | 0.5% | 1.6% | 21053 g |
| Zinki, Zn | 0.24 mg | 12 mg | 2% | 6.5% | 5000 g |
| Wanga wanga | |||||
| Wanga na dextrins | 0.88 g | ~ | |||
| Mono na disaccharides (sukari) | 3.26 g | upeo 100 g | |||
| Glukosi (dextrose) | 1.51 g | ~ | |||
| sucrose | 0.36 g | ~ | |||
| Fructose | 1.39 g | ~ | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.073 g | ~ | |||
| Valine | 0.09 g | ~ | |||
| Historia | 0.034 g | ~ | |||
| Isoleucine | 0.066 g | ~ | |||
| Leucine | 0.112 g | ~ | |||
| Lysine | 0.088 g | ~ | |||
| Methionine | 0.022 g | ~ | |||
| Threonine | 0.079 g | ~ | |||
| Tryptophan | 0.019 g | ~ | |||
| Phenylalanine | 0.067 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.084 g | ~ | |||
| Aspartic asidi | 0.255 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| Asidi ya Glutamic | 0.187 g | ~ | |||
| proline | 0.068 g | ~ | |||
| serine | 0.099 g | ~ | |||
| Tyrosine | 0.042 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.05 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.042 g | ~ | |||
| 18: 0 Stearic | 0.008 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.01 g | dakika 16.8 g | 0.1% | 0.3% | |
| 18: 1 Oleic (omega-9) | 0.008 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.113 g | kutoka 11.2-20.6 g | 1% | 3.2% | |
| 18: 2 Linoleic | 0.044 g | ~ | |||
| 18: 3 Linolenic | 0.069 g | ~ | |||
| Omega-3 fatty | 0.069 g | kutoka 0.9 hadi 3.7 g | 7.7% | 24.8% | |
| Omega-6 fatty | 0.044 g | kutoka 4.7 hadi 16.8 g | 0.9% | 2.9% |
Thamani ya nishati ni 31 kcal.
- kikombe = gramu 110 (34.1 kcal)
- Maharagwe 10 (urefu wa 4)) = gramu 55 (17.1 kcal)
Maharagwe ya kijani, kijani ina vitamini na madini kama vitamini C na 13.6%, vitamini K - 35,8%
- Vitamini C inashiriki katika athari za redox, mfumo wa kinga, husaidia mwili kunyonya chuma. Upungufu husababisha kulegea na kutokwa na damu, kutokwa na damu puani kwa sababu ya kuongezeka kwa upenyezaji na udhaifu wa capillaries za damu.
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kuganda kwa damu, kiwango cha chini cha prothrombin katika damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori ni 31 kcal, muundo wa kemikali, thamani ya lishe, vitamini, madini kuliko Maharagwe yanayosaidia, kijani kibichi, kalori, virutubisho, mali ya faida ya Maharagwe ya kijani, kijani kibichi