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 | 47 kcal | 1684 kcal | 2.8% | 6% | 3583 g |
| Protini | 2.53 g | 76 g | 3.3% | 7% | 3004 g |
| Mafuta | 0.1 g | 56 g | 0.2% | 0.4% | 56000 g |
| Wanga | 9.17 g | 219 g | 4.2% | 8.9% | 2388 g |
| Maji | 87.47 g | 2273 g | 3.8% | 8.1% | 2599 g |
| Ash | 0.73 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 23 μg | 900 mcg | 2.6% | 5.5% | 3913 g |
| Vitamini B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 12.1% | 1765 |
| Vitamini B2, Riboflavin | 0.099 mg | 1.8 mg | 5.5% | 11.7% | 1818 |
| Vitamini B5, Pantothenic | 0.051 mg | 5 mg | 1% | 2.1% | 9804 g |
| Vitamini B6, pyridoxine | 0.024 mg | 2 mg | 1.2% | 2.6% | 8333 g |
| Vitamini B9, folate | 45 mcg | 400 mcg | 11.3% | 24% | 889 g |
| Vitamini C, ascorbic | 16.2 mg | 90 mg | 18% | 38.3% | 556 g |
| Vitamini PP, hapana | 0.63 mg | 20 mg | 3.2% | 6.8% | 3175 g |
| macronutrients | |||||
| Potasiamu, K | 290 mg | 2500 mg | 11.6% | 24.7% | 862 g |
| Kalsiamu, Ca | 44 mg | 1000 mg | 4.4% | 9.4% | 2273 g |
| Magnesiamu, Mg | 42 mg | 400 mg | 10.5% | 22.3% | 952 g |
| Sodiamu, Na | 240 mg | 1300 mg | 18.5% | 39.4% | 542 g |
| Sulphur, S | 25.3 mg | 1000 mg | 2.5% | 5.3% | 3953 g |
| Fosforasi, P | 57 mg | 800 mg | 7.1% | 15.1% | 1404 g |
| Madini | |||||
| Chuma, Fe | 0.98 mg | 18 mg | 5.4% | 11.5% | 1837 |
| Manganese, Mh | 0.201 mg | 2 mg | 10.1% | 21.5% | 995 g |
| Shaba, Cu | 47 μg | 1000 mcg | 4.7% | 10% | 2128 g |
| Selenium, Ikiwa | 1.5 μg | 55 mcg | 2.7% | 5.7% | 3667 g |
| Zinki, Zn | 0.36 mg | 12 mg | 3% | 6.4% | 3333 g |
| Asidi muhimu za amino | |||||
| Arginine * | 0.177 g | ~ | |||
| Valine | 0.146 g | ~ | |||
| Historia | 0.082 g | ~ | |||
| Isoleucine | 0.135 g | ~ | |||
| Leucine | 0.18 g | ~ | |||
| Lysine | 0.166 g | ~ | |||
| Methionine | 0.036 g | ~ | |||
| Threonine | 0.094 g | ~ | |||
| Tryptophan | 0.029 g | ~ | |||
| Phenylalanine | 0.139 g | ~ | |||
| Asidi ya Amino | |||||
| Tyrosine | 0.103 g | ~ | |||
| cysteine | 0.038 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.026 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Stearic | 0.003 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.009 g | dakika 16.8 g | 0.1% | 0.2% | |
| 18: 1 Oleic (omega-9) | 0.005 g | ~ | |||
| 22: 1 Eruciki (omega-9) | 0.003 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.042 g | kutoka 11.2-20.6 g | 0.4% | 0.9% | |
| 18: 2 Linoleic | 0.024 g | ~ | |||
| 18: 3 Linolenic | 0.017 g | ~ | |||
| Omega-3 fatty | 0.017 g | kutoka 0.9 hadi 3.7 g | 1.9% | 4% | |
| Omega-6 fatty | 0.024 g | kutoka 4.7 hadi 16.8 g | 0.5% | 1.1% |
Thamani ya nishati ni 47 kcal.
- vipande vya kikombe = 104 g (48.9 kcal)
- ganda = gramu 14 (6.6 kcal)
Wakati maharagwe ya kijani, kuchemshwa, na chumvi matajiri katika vitamini na madini kama vitamini B9 - 11.3%, na vitamini C 18%, potasiamu - 11,6%
- Vitamini B9 kama coenzyme inayohusika na kimetaboliki ya asidi ya kiini na amino. Upungufu wa watu husababishwa na usumbufu wa asidi ya kiini na protini, na kusababisha uzuiaji wa ukuaji na mgawanyiko wa seli, haswa kwenye tishu zinazoenea haraka: uboho, epithelium ya matumbo, n.k.Ulaji duni wa folate wakati wa ujauzito ni moja ya sababu za kutokua mapema , utapiamlo, kuzaliwa vibaya, na shida za ukuaji wa mtoto. Imeonyeshwa Chama chenye nguvu kati ya viwango vya folate, homocysteine na hatari ya ugonjwa wa moyo na mishipa.
- 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.
- Potassium ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, elektroni na asidi, inahusika katika kufanya msukumo wa neva, udhibiti wa shinikizo la damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 47 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko muhimu Maharagwe ya kijani wakati ya kuchemshwa, na chumvi, kalori, virutubisho, mali ya faida ya maharagwe ya Kijani yanapochemshwa, na chumvi