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 | 84 kcal | 1684 kcal | 5% | 6% | 2005 |
| Protini | 5.36 g | 76 g | 7.1% | 8.5% | 1418 g |
| Mafuta | 0.22 g | 56 g | 0.4% | 0.5% | 25455 g |
| Wanga | 10.13 g | 219 g | 4.6% | 5.5% | 2162 g |
| Malazi fiber | 5.5 g | 20 g | 27.5% | 32.7% | 364 g |
| Maji | 77.87 g | 2273 g | 3.4% | 4% | 2919 g |
| Ash | 0.92 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 40 mcg | 900 mcg | 4.4% | 5.2% | 2250 g |
| alpha carotenes | 22 μg | ~ | |||
| beta carotenes | 0.47 mg | 5 mg | 9.4% | 11.2% | 1064 g |
| Lutein + Zeaxanthin | 2593 μg | ~ | |||
| Vitamini B1, thiamine | 0.259 mg | 1.5 mg | 17.3% | 20.6% | 579 g |
| Vitamini B2, Riboflavin | 0.149 mg | 1.8 mg | 8.3% | 9.9% | 1208 g |
| Vitamini B4, choline | 29.7 mg | 500 mg | 5.9% | 7% | 1684 g |
| Vitamini B5, Pantothenic | 0.153 mg | 5 mg | 3.1% | 3.7% | 3268 g |
| Vitamini B6, pyridoxine | 0.216 mg | 2 mg | 10.8% | 12.9% | 926 g |
| Vitamini B9, folate | 63 μg | 400 mcg | 15.8% | 18.8% | 635 g |
| Vitamini C, ascorbic | 14.2 mg | 90 mg | 15.8% | 18.8% | 634 g |
| Vitamini E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 1.1% | 10714 g |
| Masafa ya Tocopherol | 0.99 mg | ~ | |||
| Delta Tocopherol | 0.02 mg | ~ | |||
| Vitamini K, phylloquinone | 25.9 μg | 120 mcg | 21.6% | 25.7% | 463 g |
| Vitamini PP, hapana | 2.021 mg | 20 mg | 10.1% | 12% | 990 g |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 271 mg | 2500 mg | 10.8% | 12.9% | 923 g |
| Kalsiamu, Ca | 27 mg | 1000 mg | 2.7% | 3.2% | 3704 g |
| Magnesiamu, Mg | 39 mg | 400 mg | 9.8% | 11.7% | 1026 g |
| Sodiamu, Na | 239 mg | 1300 mg | 18.4% | 21.9% | 544 g |
| Sulphur, S | 53.6 mg | 1000 mg | 5.4% | 6.4% | 1866 |
| Fosforasi, P | 117 mg | 800 mg | 14.6% | 17.4% | 684 g |
| Madini | |||||
| Chuma, Fe | 1.54 mg | 18 mg | 8.6% | 10.2% | 1169 g |
| Manganese, Mh | 0.525 mg | 2 mg | 26.3% | 31.3% | 381 g |
| Shaba, Cu | 173 μg | 1000 mcg | 17.3% | 20.6% | 578 g |
| Selenium, Ikiwa | 1.9 μg | 55 mcg | 3.5% | 4.2% | 2895 g |
| Zinki, Zn | 1.19 mg | 12 mg | 9.9% | 11.8% | 1008 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 5.93 g | upeo 100 g | |||
| Glukosi (dextrose) | 0.13 g | ~ | |||
| Maltose | 0.18 g | ~ | |||
| sucrose | 5.22 g | ~ | |||
| Fructose | 0.41 g | ~ | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.423 g | ~ | |||
| Valine | 0.232 g | ~ | |||
| Historia | 0.105 g | ~ | |||
| Isoleucine | 0.193 g | ~ | |||
| Leucine | 0.32 g | ~ | |||
| Lysine | 0.314 g | ~ | |||
| Methionine | 0.081 g | ~ | |||
| Threonine | 0.201 g | ~ | |||
| Tryptophan | 0.037 g | ~ | |||
| Phenylalanine | 0.198 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.237 g | ~ | |||
| Aspartic asidi | 0.49 g | ~ | |||
| Glycine | 0.182 g | ~ | |||
| Asidi ya Glutamic | 0.733 g | ~ | |||
| proline | 0.171 g | ~ | |||
| serine | 0.179 g | ~ | |||
| Tyrosine | 0.112 g | ~ | |||
| cysteine | 0.032 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.039 g | upeo 18.7 g | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Stearic | 0.004 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.019 g | dakika 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.019 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.102 g | kutoka 11.2-20.6 g | 0.9% | 1.1% | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.019 g | ~ | |||
| Omega-3 fatty | 0.019 g | kutoka 0.9 hadi 3.7 g | 2.1% | 2.5% | |
| Omega-6 fatty | 0.082 g | kutoka 4.7 hadi 16.8 g | 1.7% | 2% |
Thamani ya nishati ni 84 kcal.
- kikombe = 160 g (134.4 kcal)
Mbaazi ya kijani, kuchemshwa, na chumvi yenye vitamini na madini kama vitamini B1 - 17,3%, vitamini B9 ni 15.8%, vitamini C - 15.8%, vitamini K - 21,6%, fosforasi - 14,6%, manganese - 26,3%, shaba - 17,3%
- Vitamini B1 ni sehemu ya Enzymes muhimu ya wanga na kimetaboliki ya nishati, ikipatia mwili nishati na misombo ya plastiki na pia kimetaboliki ya amino asidi ya matawi Ukosefu wa vitamini hii husababisha shida kubwa za mifumo ya neva, utumbo na moyo.
- 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.
- 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.
- Fosforasi inahusika katika michakato mingi ya kisaikolojia, pamoja na kimetaboliki ya nishati, inasimamia usawa wa asidi-alkali, ni sehemu ya phospholipids, nucleotidi na asidi ya kiini inayohitajika kwa madini ya mifupa na meno. Upungufu husababisha anorexia, anemia, rickets.
- Manganisi inahusika katika malezi ya mfupa na tishu zinazojumuisha, ni sehemu ya Enzymes zinazohusika na kimetaboliki ya amino asidi, wanga, katekolini; inahitajika kwa usanisi wa cholesterol na nyukleotidi. Matumizi ya kutosha yanafuatana na upungufu wa ukuaji, shida ya mfumo wa uzazi, kuongezeka kwa udhaifu wa mfupa, shida ya wanga na kimetaboliki ya lipid.
- Copper ni sehemu ya Enzymes na shughuli ya redox na inahusika katika metaboli ya chuma, huchochea ngozi ya protini na wanga. Inayohusika katika michakato ya tishu za mwili wa binadamu na oksijeni. Upungufu unaonyeshwa na malezi duni ya mfumo wa moyo na mishipa na ukuzaji wa mifupa ya dysplasia ya tishu inayojumuisha.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 84 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko Mbaazi kijani kibichi, kuchemshwa, na chumvi, kalori, virutubisho, mali ya faida ya Mbaazi kijani, kuchemshwa, na chumvi