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 | 116 kcal | 1684 kcal | 6.9% | 5.9% | 1452 g |
| Protini | 9.02 g | 76 g | 11.9% | 10.3% | 843 g |
| Mafuta | 0.38 g | 56 g | 0.7% | 0.6% | 14737 g |
| Wanga | 12.23 g | 219 g | 5.6% | 4.8% | 1791 |
| Malazi fiber | 7.9 g | 20 g | 39.5% | 34.1% | 253 g |
| Maji | 69.64 g | 2273 g | 3.1% | 2.7% | 3264 g |
| Ash | 0.83 g | ~ | |||
| vitamini | |||||
| beta carotenes | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 g |
| Vitamini B1, thiamine | 0.169 mg | 1.5 mg | 11.3% | 9.7% | 888 g |
| Vitamini B2, Riboflavin | 0.073 mg | 1.8 mg | 4.1% | 3.5% | 2466 g |
| Vitamini B4, choline | 32.7 mg | 500 mg | 6.5% | 5.6% | 1529 g |
| Vitamini B5, Pantothenic | 0.638 mg | 5 mg | 12.8% | 11% | 784 g |
| Vitamini B6, pyridoxine | 0.178 mg | 2 mg | 8.9% | 7.7% | 1124 g |
| Vitamini B9, folate | 181 μg | 400 mcg | 45.3% | 39.1% | 221 g |
| Vitamini C, ascorbic | 1.5 mg | 90 mg | 1.7% | 1.5% | 6000 g |
| Vitamini E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7% | 0.6% | 13636 g |
| Vitamini K, phylloquinone | 1.7 μg | 120 mcg | 1.4% | 1.2% | 7059 g |
| Vitamini PP, hapana | 1.06 mg | 20 mg | 5.3% | 4.6% | 1887 |
| macronutrients | |||||
| Potasiamu, K | 369 mg | 2500 mg | 14.8% | 12.8% | 678 g |
| Kalsiamu, Ca | 19 mg | 1000 mg | 1.9% | 1.6% | 5263 g |
| Magnesiamu, Mg | 36 mg | 400 mg | 9% | 7.8% | 1111 g |
| Sodiamu, Na | 2 mg | 1300 mg | 0.2% | 0.2% | 65000 g |
| Sulphur, S | 90.2 mg | 1000 mg | 9% | 7.8% | 1109 g |
| Fosforasi, P | 180 mg | 800 mg | 22.5% | 19.4% | 444 g |
| Madini | |||||
| Chuma, Fe | 3.33 mg | 18 mg | 18.5% | 15.9% | 541 g |
| Manganese, Mh | 0.494 mg | 2 mg | 24.7% | 21.3% | 405 g |
| Shaba, Cu | 251 μg | 1000 mcg | 25.1% | 21.6% | 398 g |
| Selenium, Ikiwa | 2.8 μg | 55 mcg | 5.1% | 4.4% | 1964 |
| Zinki, Zn | 1.27 mg | 12 mg | 10.6% | 9.1% | 945 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 1.8 g | upeo 100 g | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.697 g | ~ | |||
| Valine | 0.448 g | ~ | |||
| Historia | 0.254 g | ~ | |||
| Isoleucine | 0.39 g | ~ | |||
| Leucine | 0.654 g | ~ | |||
| Lysine | 0.63 g | ~ | |||
| Methionine | 0.077 g | ~ | |||
| Threonine | 0.323 g | ~ | |||
| Tryptophan | 0.081 g | ~ | |||
| Phenylalanine | 0.445 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.377 g | ~ | |||
| Aspartic asidi | 0.998 g | ~ | |||
| Glycine | 0.367 g | ~ | |||
| Asidi ya Glutamic | 1.399 g | ~ | |||
| proline | 0.377 g | ~ | |||
| serine | 0.416 g | ~ | |||
| Tyrosine | 0.241 g | ~ | |||
| cysteine | 0.118 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.053 g | upeo 18.7 g | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.045 g | ~ | |||
| 18: 0 Stearic | 0.005 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.064 g | dakika 16.8 g | 0.4% | 0.3% | |
| 16: 1 Palmitoleiki | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.061 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.002 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.175 g | kutoka 11.2-20.6 g | 1.6% | 1.4% | |
| 18: 2 Linoleic | 0.137 g | ~ | |||
| 18: 3 Linolenic | 0.037 g | ~ | |||
| Omega-3 fatty | 0.037 g | kutoka 0.9 hadi 3.7 g | 4.1% | 3.5% | |
| Omega-6 fatty | 0.137 g | kutoka 4.7 hadi 16.8 g | 2.9% | 2.5% |
Thamani ya nishati ni 116 kcal.
- kikombe = 198 g (229.7 kcal)
- tbsp = 12.3 g (kcal 14.3)
Dengu, mbegu zilizoiva, zilizopikwa, bila chumvi ina vitamini na madini kama vitamini B1 - 11,3%, vitamini B5 - 12,8%, vitamini B9 ni 45.3%, potasiamu - 14,8%, fosforasi - 22,5%, chuma - 18,5% , manganese - 24,7%, shaba - 25,1%
- 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 B5 inahusika katika protini, mafuta, kimetaboliki ya kabohydrate, kimetaboliki ya cholesterol, muundo wa homoni kadhaa, hemoglobini, na inakuza ngozi ya amino asidi na sukari ndani ya utumbo, inasaidia kazi ya gamba la adrenal. Ukosefu wa asidi ya Pantothenic inaweza kusababisha vidonda vya ngozi na utando wa mucous.
- 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.
- 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.
- 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.
- Chuma imejumuishwa na kazi tofauti za protini, pamoja na enzymes. Kushiriki katika usafirishaji wa elektroni, oksijeni, inaruhusu mtiririko wa athari za redox na uanzishaji wa peroxidation. Ulaji usiofaa husababisha anemia ya hypochromic, atonia ya myoglobinaemia ya misuli ya mifupa, uchovu, ugonjwa wa moyo, ugonjwa sugu wa atrophic gastritis.
- 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 116 kcal, muundo wa kemikali, thamani ya lishe, vitamini, madini, faida ya Lentile, mbegu zilizokomaa, zilizopikwa, bila chumvi, kalori, virutubisho, faida ya Lentile, mbegu zilizoiva, zilizopikwa, bila chumvi