Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Iye kalori | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Awọn ọlọjẹ | 2.97 g | 76 g | 3.9% | 17% | 2559 g |
| fats | 0.26 g | 56 g | 0.5% | 2.2% | 21538 g |
| Awọn carbohydrates | 1.35 g | 219 g | 0.6% | 2.6% | 16222 g |
| Alimentary okun | 2.4 g | 20 g | 12% | 52.2% | 833 g |
| omi | 91.21 g | 2273 g | 4% | 17.4% | 2492 g |
| Ash | 1.81 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 524 μg | 900 μg | 58.2% | 253% | 172 g |
| beta carotenes | 6.288 miligiramu | 5 miligiramu | 125.8% | 547% | 80 g |
| Lutein + Zeaxanthin | 11308 μg | ~ | |||
| Vitamin B1, thiamine | 0.095 miligiramu | 1.5 miligiramu | 6.3% | 27.4% | 1579 g |
| Vitamin B2, riboflavin | 0.236 miligiramu | 1.8 miligiramu | 13.1% | 57% | 763 g |
| Vitamin B4, choline | 19.7 miligiramu | 500 miligiramu | 3.9% | 17% | 2538 g |
| Vitamin B5, pantothenic | 0.145 miligiramu | 5 miligiramu | 2.9% | 12.6% | 3448 g |
| Vitamin B6, pyridoxine | 0.242 miligiramu | 2 miligiramu | 12.1% | 52.6% | 826 g |
| Vitamin B9, folate | 146 μg | 400 μg | 36.5% | 158.7% | 274 g |
| Vitamin C, ascorbic | 9.8 miligiramu | 90 miligiramu | 10.9% | 47.4% | 918 g |
| Vitamin E, Alpha tocopherol, TE | 2.08 miligiramu | 15 miligiramu | 13.9% | 60.4% | 721 g |
| Vitamin K, phylloquinone | 493.6 μg | 120 μg | 411.3% | 1788.3% | 24 g |
| Vitamin PP, KO | 0.49 miligiramu | 20 miligiramu | 2.5% | 10.9% | 4082 g |
| Beta | 89 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 466 miligiramu | 2500 miligiramu | 18.6% | 80.9% | 536 g |
| Kalisiomu, Ca | 136 miligiramu | 1000 miligiramu | 13.6% | 59.1% | 735 g |
| Iṣuu magnẹsia, Mg | 87 miligiramu | 400 miligiramu | 21.8% | 94.8% | 460 g |
| Iṣuu Soda, Na | 70 miligiramu | 1300 miligiramu | 5.4% | 23.5% | 1857 g |
| Efin, S | 29.7 miligiramu | 1000 miligiramu | 3% | 13% | 3367 g |
| Irawọ owurọ, P. | 56 miligiramu | 800 miligiramu | 7% | 30.4% | 1429 g |
| Wa Awọn eroja | |||||
| Irin, Fe | 3.57 miligiramu | 18 miligiramu | 19.8% | 86.1% | 504 g |
| Manganese, Mn | 0.935 miligiramu | 2 miligiramu | 46.8% | 203.5% | 214 g |
| Ejò, Cu | 174 μg | 1000 μg | 17.4% | 75.7% | 575 g |
| Selenium, Ti | 1.5 μg | 55 μg | 2.7% | 11.7% | 3667 g |
| Fluorini, F | 37.8 μg | 4000 μg | 0.9% | 3.9% | 10582 g |
| Sinkii, Zn | 0.76 miligiramu | 12 miligiramu | 6.3% | 27.4% | 1579 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Mono- ati awọn disaccharides (sugars) | 0.43 g | o pọju 100 г | |||
| Amino Acids pataki | |||||
| Arginine* | 0.168 g | ~ | |||
| valine | 0.168 g | ~ | |||
| Histidine* | 0.066 g | ~ | |||
| Isoleucine | 0.152 g | ~ | |||
| leucine | 0.231 g | ~ | |||
| lysine | 0.182 g | ~ | |||
| methionine | 0.055 g | ~ | |||
| threonine | 0.127 g | ~ | |||
| tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.134 g | ~ | |||
| Rirọpo amino acids | |||||
| alanine | 0.147 g | ~ | |||
| Aspartic acid | 0.25 g | ~ | |||
| glycine | 0.14 g | ~ | |||
| glutamic acid | 0.357 g | ~ | |||
| proline | 0.116 g | ~ | |||
| serine | 0.107 g | ~ | |||
| tairosini | 0.113 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Awọn acids fatty ti a dapọ | |||||
| Awọn acids fatty ti a dapọ | 0.043 g | o pọju 18.7 г | |||
| 14:0 Myristic | 0.006 g | ~ | |||
| 16: 0 Palmitic | 0.033 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Awọn acids olora pupọ | 0.006 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.003 g | ~ | |||
| Awọn acids fatty polyunsaturated | 0.109 g | lati 11.2 to 20.6 | 1% | 4.3% | |
| 18: 2 Linoleiki | 0.017 g | ~ | |||
| 18:3 Linolenic | 0.092 g | ~ | |||
| Awọn Omega-3 fatty acids | 0.092 g | lati 0.9 to 3.7 | 10.2% | 44.3% | |
| Awọn Omega-6 fatty acids | 0.017 g | lati 4.7 to 16.8 | 0.4% | 1.7% |
Iye agbara jẹ 23 kcal.
- ago = 180 g (41.4 kCal)
Owo, boiled, ko si iyo ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 58,2%, beta-carotene - 125,8%, Vitamin B2 - 13,1%, Vitamin B6 - 12,1%, Vitamin B9 - 36,5%, Vitamin E - 13,9%, Vitamin K - 411,3%, potasiomu - 18,6%, kalisiomu - 13,6%, iṣuu magnẹsia - 21,8%, irin - 19,8%, manganese - 46,8%, bàbà - 17,4%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- B-carotene jẹ provitamin A ati pe o ni awọn ohun-ara ẹda ara ẹni. 6 mcg ti beta-carotene jẹ deede si 1 mcg ti Vitamin A.
- Vitamin B2 ṣe alabapin ninu awọn aati redox, mu ifamọ awọ pọ si ti itupalẹ wiwo ati iṣatunṣe okunkun. Idaamu ti ko to fun Vitamin B2 wa pẹlu apọju ipo ti awọ ara, awọn membran mucous, ina ti ko dara ati iran ti oju-ọrun.
- Vitamin B6 ṣe alabapin ninu itọju ti idahun ajesara, imukuro ati awọn ilana ininibini ninu eto aifọkanbalẹ aringbungbun, ni iyipada ti amino acids, ni iṣelọpọ ti tryptophan, lipids ati nucleic acids, ṣe alabapin si iṣelọpọ deede ti erythrocytes, itọju ipele deede ti homocysteine ninu ẹjẹ. Idaamu ti ko to fun Vitamin B6 wa pẹlu idinku ninu ifẹkufẹ, o ṣẹ si ipo ti awọ ara, idagbasoke homocysteinemia, ẹjẹ.
- Vitamin B6 bi coenzyme, wọn kopa ninu iṣelọpọ ti awọn acids nucleic ati amino acids. Aipe Folate nyorisi ailera ti ko nira ti awọn acids nucleic ati amuaradagba, eyiti o jẹ abajade ni idena ti idagbasoke sẹẹli ati pipin, ni pataki ni awọn ara ti npọ sii ni iyara: ọra inu egungun, epithelium ti inu, ati bẹbẹ lọ Agbara ti ko to ti folate lakoko oyun jẹ ọkan ninu awọn idi ti o ti pe, aijẹ aito, awọn aiṣedede aisedeedee ati awọn rudurudu idagbasoke ti ọmọ. A ti fi ajọṣepọ ti o lagbara han laarin folate ati awọn ipele homocysteine ati eewu ti arun inu ọkan ati ẹjẹ.
- Vitamin E ni awọn ohun elo ẹda ara ẹni, o jẹ dandan fun sisẹ ti awọn gonads, iṣan ọkan, jẹ olutọju gbogbo agbaye ti awọn memọmu sẹẹli. Pẹlu aipe ti Vitamin E, a ṣe akiyesi hemolysis ti erythrocytes ati awọn rudurudu ti iṣan.
- Vitamin K ṣe ilana didi ẹjẹ. Aisi Vitamin K nyorisi ilosoke ninu akoko didi ẹjẹ, akoonu ti o rẹ silẹ ti prothrombin ninu ẹjẹ.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- kalisiomu jẹ ẹya akọkọ ti awọn eegun wa, ṣe bi olutọsọna ti eto aifọkanbalẹ, ṣe alabapin ninu ihamọ iṣan. Aito kalisiomu nyorisi imukuro ti eegun, awọn egungun ibadi ati awọn apa isalẹ, mu ki eewu osteoporosis pọ si.
- Iṣuu magnẹsia ṣe alabapin ninu iṣelọpọ agbara, idapọ ti awọn ọlọjẹ, acids nucleic, ni ipa diduro lori awọn membranes, o ṣe pataki lati ṣetọju homeostasis ti kalisiomu, potasiomu ati iṣuu soda. Aisi iṣuu magnẹsia nyorisi hypomagnesemia, eewu ti o pọ si ti haipatensonu to sese ndagbasoke, aisan ọkan.
- Iron jẹ apakan ti awọn ọlọjẹ ti awọn iṣẹ pupọ, pẹlu awọn ensaemusi. Kopa ninu gbigbe ti awọn elekitironi, atẹgun, ṣe idaniloju papa ti awọn aati redox ati ṣiṣiṣẹ ti peroxidation. Agbara ti ko to n ṣokasi si ẹjẹ ẹjẹ hypochromic, atony alaini myoglobin ti awọn iṣan egungun, rirẹ ti o pọ si, myocardiopathy, atrophic gastritis.
- manganese ṣe alabapin ninu dida egungun ati awọ ara asopọ, jẹ apakan awọn ensaemusi ti o ni ipa ninu iṣelọpọ ti amino acids, awọn carbohydrates, catecholamines; pataki fun iṣelọpọ ti idaabobo awọ ati awọn nucleotides. Agbara ti ko to ni a tẹle pẹlu idinku ninu idagba, awọn rudurudu ninu eto ibisi, ailagbara ti ẹya ara egungun, awọn rudurudu ti carbohydrate ati iṣelọpọ ti ọra.
- Ejò jẹ apakan ti awọn ensaemusi pẹlu iṣẹ-ṣiṣe redox ati ti o ni ipa ninu iṣelọpọ irin, n mu ifasimu awọn ọlọjẹ ati awọn carbohydrates wa. Kopa ninu awọn ilana ti pipese awọn ara ti ara eniyan pẹlu atẹgun. Aipe naa farahan nipasẹ awọn rudurudu ninu iṣelọpọ ti eto inu ọkan ati egungun, idagbasoke ti dysplasia àsopọ ti o ni asopọ.
Tags: akoonu kalori 23 kcal, akopọ kemikali, iye ijẹẹmu, awọn vitamin, awọn nkan alumọni, kini Owo ti o wulo fun, sise, ko si iyọ, awọn kalori, awọn ounjẹ, awọn ohun-ini iwulo Owo, sise, ko si iyọ