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 | 105 kcal | 1684 kcal | 6.2% | 5.9% | 1604 g |
| Protini | 6.65 g | 76 g | 8.8% | 8.4% | 1143 g |
| Mafuta | 0.3 g | 56 g | 0.5% | 0.5% | 18667 g |
| Wanga | 14.65 g | 219 g | 6.7% | 6.4% | 1495 g |
| Malazi fiber | 4.8 g | 20 g | 24% | 22.9% | 417 g |
| Maji | 72.35 g | 2273 g | 3.2% | 3% | 3142 g |
| Ash | 1.25 g | ~ | |||
| vitamini | |||||
| Vitamini a, RAE | 8 μg | 900 mcg | 0.9% | 0.9% | 11250 g |
| beta carotenes | 0.1 mg | 5 mg | 2% | 1.9% | 5000 g |
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 4.5% | 2143 g |
| Vitamini B2, Riboflavin | 0.055 mg | 1.8 mg | 3.1% | 3% | 3273 g |
| Vitamini B4, choline | 37.2 mg | 500 mg | 7.4% | 7% | 1344 g |
| Vitamini B5, Pantothenic | 0.177 mg | 5 mg | 3.5% | 3.3% | 2825 g |
| Vitamini B6, pyridoxine | 0.115 mg | 2 mg | 5.8% | 5.5% | 1739 g |
| Vitamini B9, folate | 16 μg | 400 mcg | 4% | 3.8% | 2500 g |
| Vitamini C, ascorbic | 5.8 mg | 90 mg | 6.4% | 6.1% | 1552 g |
| Vitamini E, alpha tocopherol, TE | 0.64 mg | 15 mg | 4.3% | 4.1% | 2344 g |
| Vitamini K, phylloquinone | 5.2 μg | 120 mcg | 4.3% | 4.1% | 2308 g |
| Vitamini PP, hapana | 0.77 mg | 20 mg | 3.9% | 3.7% | 2597 g |
| macronutrients | |||||
| Potasiamu, K | 411 mg | 2500 mg | 16.4% | 15.6% | 608 g |
| Kalsiamu, Ca | 28 mg | 1000 mg | 2.8% | 2.7% | 3571 g |
| Magnesiamu, Mg | 56 mg | 400 mg | 14% | 13.3% | 714 g |
| Sodiamu, Na | 265 mg | 1300 mg | 20.4% | 19.4% | 491 g |
| Sulphur, S | 66.5 mg | 1000 mg | 6.7% | 6.4% | 1504 g |
| Fosforasi, P | 112 mg | 800 mg | 14% | 13.3% | 714 g |
| Madini | |||||
| Chuma, Fe | 1.96 mg | 18 mg | 10.9% | 10.4% | 918 g |
| Manganese, Mh | 0.813 mg | 2 mg | 40.7% | 38.8% | 246 g |
| Shaba, Cu | 197 μg | 1000 mcg | 19.7% | 18.8% | 508 g |
| Selenium, Ikiwa | 1.7 μg | 55 mcg | 3.1% | 3% | 3235 g |
| Zinki, Zn | 0.55 mg | 12 mg | 4.6% | 4.4% | 2182 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 1.37 g | upeo 100 g | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.445 g | ~ | |||
| Valine | 0.415 g | ~ | |||
| Historia | 0.226 g | ~ | |||
| Isoleucine | 0.428 g | ~ | |||
| Leucine | 0.522 g | ~ | |||
| Lysine | 0.439 g | ~ | |||
| Methionine | 0.066 g | ~ | |||
| Threonine | 0.282 g | ~ | |||
| Tryptophan | 0.087 g | ~ | |||
| Phenylalanine | 0.328 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.252 g | ~ | |||
| Aspartic asidi | 0.714 g | ~ | |||
| Glycine | 0.266 g | ~ | |||
| Asidi ya Glutamic | 0.857 g | ~ | |||
| proline | 0.099 g | ~ | |||
| serine | 0.415 g | ~ | |||
| Tyrosine | 0.214 g | ~ | |||
| cysteine | 0.081 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.068 g | upeo 18.7 g | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.06 g | ~ | |||
| 18: 0 Stearic | 0.008 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.017 g | dakika 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.017 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.145 g | kutoka 11.2-20.6 g | 1.3% | 1.2% | |
| 18: 2 Linoleic | 0.098 g | ~ | |||
| 18: 3 Linolenic | 0.047 g | ~ | |||
| Omega-3 fatty | 0.047 g | kutoka 0.9 hadi 3.7 g | 5.2% | 5% | |
| Omega-6 fatty | 0.098 g | kutoka 4.7 hadi 16.8 g | 2.1% | 2% |
Thamani ya nishati ni kalori 105.
- Kikombe 0,5 = 90 g (94.5 kcal)
- pakiti (10 oz) mavuno = 311 g (326.6 kcal)
Lima maharage, ni ndogo, machanga, waliohifadhiwa, kupikwa, na chumvi matajiri katika vitamini na madini kama potasiamu - 16,4%, magnesiamu - 14%, fosforasi - 14%, manganese - 40,7%, shaba - 19,7%
- 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.
- Magnesium inahusika katika kimetaboliki ya nishati na usanisi wa protini, asidi ya kiini, ina athari ya kutuliza kwa utando, ni muhimu kwa kudumisha homeostasis ya kalsiamu, potasiamu na sodiamu. Upungufu wa magnesiamu husababisha hypomagnesemia, huongeza hatari ya kupata shinikizo la damu, ugonjwa wa moyo.
- 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 105 kcal, muundo wa kemikali, thamani ya lishe, vitamini, madini kuliko kusaidia Lima maharagwe, ni ndogo, machanga, waliohifadhiwa, kupikwa, na chumvi, kalori, virutubisho, faida ya maharagwe Lima, ni ndogo, machanga, waliohifadhiwa, kupikwa, na chumvi