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 | 56 kcal | 1684 kcal | 3.3% | 5.9% | 3007 g |
| Protini | 1.56 g | 76 g | 2.1% | 3.8% | 4872 g |
| Mafuta | 0.22 g | 56 g | 0.4% | 0.7% | 25455 g |
| Wanga | 12.29 g | 219 g | 5.6% | 10% | 1782 g |
| Malazi fiber | 2.1 g | 20 g | 10.5% | 18.8% | 952 g |
| Maji | 83.48 g | 2273 g | 3.7% | 6.6% | 2723 g |
| Ash | 0.35 g | ~ | |||
| vitamini | |||||
| Vitamini B1, thiamine | 0.037 mg | 1.5 mg | 2.5% | 4.5% | 4054 g |
| Vitamini B2, Riboflavin | 0.17 mg | 1.8 mg | 9.4% | 16.8% | 1059 g |
| Vitamini B4, choline | 80 mg | 500 mg | 16% | 28.6% | 625 g |
| Vitamini B5, Pantothenic | 3.594 mg | 5 mg | 71.9% | 128.4% | 139 g |
| Vitamini B6, pyridoxine | 0.159 mg | 2 mg | 8% | 14.3% | 1258 g |
| Vitamini B9, folate | 21 μg | 400 mcg | 5.3% | 9.5% | 1905 |
| Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.5% | 30000 g |
| Vitamini D, calciferol | 0.7 μg | 10 μg | 7% | 12.5% | 1429 g |
| Vitamini D2, ergocalciferol | 0.7 μg | ~ | |||
| Vitamini PP, hapana | 1.5 mg | 20 mg | 7.5% | 13.4% | 1333 g |
| macronutrients | |||||
| Potasiamu, K | 117 mg | 2500 mg | 4.7% | 8.4% | 2137 g |
| Kalsiamu, Ca | 3 mg | 1000 mg | 0.3% | 0.5% | 33333 g |
| Magnesiamu, Mg | 14 mg | 400 mg | 3.5% | 6.3% | 2857 g |
| Sodiamu, Na | 240 mg | 1300 mg | 18.5% | 33% | 542 g |
| Sulphur, S | 15.6 mg | 1000 mg | 1.6% | 2.9% | 6410 g |
| Fosforasi, P | 29 mg | 800 mg | 3.6% | 6.4% | 2759 g |
| Madini | |||||
| Chuma, Fe | 0.44 mg | 18 mg | 2.4% | 4.3% | 4091 g |
| Manganese, Mh | 0.204 mg | 2 mg | 10.2% | 18.2% | 980 g |
| Shaba, Cu | 896 μg | 1000 mcg | 89.6% | 160% | 112 g |
| Selenium, Ikiwa | 24.8 μg | 55 mcg | 45.1% | 80.5% | 222 g |
| Zinki, Zn | 1.33 mg | 12 mg | 11.1% | 19.8% | 902 g |
| Wanga wanga | |||||
| Mono na disaccharides (sukari) | 3.84 g | upeo 100 g | |||
| Asidi muhimu za amino | |||||
| Arginine * | 0.089 g | ~ | |||
| Valine | 0.067 g | ~ | |||
| Historia | 0.022 g | ~ | |||
| Isoleucine | 0.055 g | ~ | |||
| Leucine | 0.093 g | ~ | |||
| Lysine | 0.047 g | ~ | |||
| Methionine | 0.025 g | ~ | |||
| Threonine | 0.068 g | ~ | |||
| Tryptophan | 0.004 g | ~ | |||
| Phenylalanine | 0.067 g | ~ | |||
| Asidi ya Amino | |||||
| alanini | 0.078 g | ~ | |||
| Aspartic asidi | 0.104 g | ~ | |||
| Glycine | 0.057 g | ~ | |||
| Asidi ya Glutamic | 0.353 g | ~ | |||
| proline | 0.057 g | ~ | |||
| serine | 0.069 g | ~ | |||
| Tyrosine | 0.044 g | ~ | |||
| cysteine | 0.027 g | ~ | |||
| Sterol (sterols) | |||||
| Campesterol | 4 mg | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Nasadenie mafuta asidi | 0.05 g | upeo 18.7 g | |||
| 10: 0 Kiwango | 0.004 g | ~ | |||
| 12: 0 Lauric | 0.002 g | ~ | |||
| 14: 0 Myristic | 0.004 g | ~ | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| 18: 0 Stearic | 0.012 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.07 g | dakika 16.8 g | 0.4% | 0.7% | |
| 16: 1 Palmitoleiki | 0.02 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.034 g | ~ | |||
| 22: 1 Eruciki (omega-9) | 0.016 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.034 g | kutoka 11.2-20.6 g | 0.3% | 0.5% | |
| 18: 2 Linoleic | 0.031 g | ~ | |||
| 18: 3 Linolenic | 0.003 g | ~ | |||
| Omega-3 fatty | 0.003 g | kutoka 0.9 hadi 3.7 g | 0.3% | 0.5% | |
| Omega-6 fatty | 0.031 g | kutoka 4.7 hadi 16.8 g | 0.7% | 1.3% |
Thamani ya nishati ni 56 kcal.
- vipande vya kikombe = 145 g (81.2 kcal)
- Uyoga 4 = 72 Gy (40.3 kcal)
Uyoga wa Shiitake hupikwa, na chumvi vitamini na madini kama vile: choline - 16%, vitamini B5 - 71,9%, shaba - 89,6%, seleniamu - 45,1%, zinki ilikuwa 11.1%
- CHOLINE ni sehemu ya lecithin ambayo ina jukumu katika usanisi na umetaboli wa phospholipids kwenye ini, ni chanzo cha vikundi vya methyl huru, hufanya kama sababu ya lipotropic.
- 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.
- 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.
- Selenium - kipengele muhimu cha mfumo wa kinga ya antioxidant ya mwili wa binadamu, ina athari za kinga mwilini, inahusika katika udhibiti wa hatua ya homoni za tezi. Upungufu husababisha ugonjwa wa Kashin-Bek (osteoarthritis na ulemavu mwingi wa viungo, mgongo, na miisho), ugonjwa wa Kesan (ugonjwa wa moyo), urithi wa urithi.
- zinki imejumuishwa katika enzymes zaidi ya 300 zinazohusika katika michakato ya usanisi na kuvunjika kwa wanga, protini, mafuta, asidi ya kiini na katika udhibiti wa usemi wa jeni kadhaa. Ulaji usiofaa husababisha anemia, upungufu wa kinga mwilini, cirrhosis ya ini, ugonjwa wa ngono, uwepo wa kasoro ya fetusi. Uchunguzi wa hivi karibuni ulifunua uwezo wa viwango vya juu vya zinki kuvunja ngozi ya shaba na hivyo kuchangia ukuaji wa upungufu wa damu.
Saraka kamili ya bidhaa muhimu unazoweza kuona kwenye programu.
Tags: kalori 56 kcal, kemikali, thamani ya lishe, vitamini, madini kuliko uyoga wa Shiitake, kupikwa, na chumvi, kalori, virutubisho, mali ya faida ya uyoga wa Shiitake, iliyopikwa, na chumvi