Calorie Sizinin maka okuko. Chemical mejupụtara na ekwukwa n'akwụkwọ uru.

Uru nri na ihe oriri.

Tebụl na-egosi ọdịnaya nke nri (calorie, protein, abụba, carbohydrates, vitamin na mineral) kwa 100 grams akụkụ oriri.
NriibuNorm **% nke ụkpụrụ na 100 g% nke ụkpụrụ dị na 100 kcal100% nkịtị
Uru calorie307 kCal1684 kCal18.2%5.9%549 g
Ndị na-edozi9.59 g76 g12.6%4.1%792 g
Ụdị7.53 g56 g13.4%4.4%744 g
carbohydrates54.29 g219 g24.8%8.1%403 g
Alimentary eriri11.3 g20 g56.5%18.4%177 g
mmiri9.31 g2273 g0.4%0.1%24415 g
Ash5.92 g~
vitamin
Vitamin A, RE132 mg900 mg14.7%4.8%682 g
beta carotenes1.568 mg5 mg31.4%10.2%319 g
beta nke Cryptoxanthin23 mg~
Lycopene7 mg~
Lutein + Zeaxanthin1107 mg~
Vitamin B1, thiamine0.264 mg1.5 mg17.6%5.7%568 g
Vitamin B2, riboflavin0.191 mg1.8 mg10.6%3.5%942 g
Vitamin B4, choline30.3 mg500 mg6.1%2%1650 g
Vitamin B6, pyridoxine1.32 mg2 mg66%21.5%152 g
Vitamin B9, enwere ite138 mg400 mg34.5%11.2%290 g
Vitamin C, ascorbic12 mg90 mg13.3%4.3%750 g
Vitamin E, mkpụrụ osisi tocopherol, TE1.32 mg15 mg8.8%2.9%1136 g
Vitamin K, phylloquinone805.4 mg120 mg671.2%218.6%15 g
Vitamin eyi, NO2.97 mg20 mg14.9%4.9%673 g
macronutrients
Potassium, K684 mg2500 mg27.4%8.9%365 g
Kalshịọn, Ca996 mg1000 mg99.6%32.4%100 g
Magnesium, mg224 mg400 mg56%18.2%179 g
Sodium, na27 mg1300 mg2.1%0.7%4815 g
Sọlfọ, S95.9 mg1000 mg9.6%3.1%1043 g
Akwukwo olu, P171 mg800 mg21.4%7%468 g
Chọpụta Ihe
,Gwè, Fe35.3 mg18 mg196.1%63.9%51 g
Manganese, Nnukwu6.857 mg2 mg342.9%111.7%29 g
Ọla kọpa, Cu843 mg1000 mg84.3%27.5%119 g
Selenium, Ọ bụrụ7.2 mg55 mg13.1%4.3%764 g
Nwachukwu, Zn3.14 mg12 mg26.2%8.5%382 g
Carbs pụrụ ịgbari
Mono na disaccharides (shuga)1.8 gmax 100 г
Sterol
phytosterols96 mg~
Satọde fatty acids
Satọde fatty acids3.29 gmax 18.7 г
8: 0 Caprylic0.128 g~
10: 0 Capric0.135 g~
12: 0 Akwụkwọ ozi0.125 g~
14:0 Myristic1.221 g~
16: 0 Palmitic1.281 g~
18: 0 Stearin0.36 g~
Monounsaturated ọdụdụ asịd1.206 gNkeji 16.8 г7.2%2.3%
16:1 Palmitoleic0.082 g~
18:1 Olein (omega-9)1.113 g~
Polyunsaturated ọdụdụ asịd1.936 gsi 11.2 ka 20.617.3%5.6%
18: 2 Linolecha0.992 g~
18: 3 Linolenic gbara0.944 g~
Omega-3 fatty acids0.944 gsi 0.9 ka 3.7100%32.6%
Omega-6 fatty acids0.992 gsi 4.7 ka 16.821.1%6.9%
 

Uru ike dị 307 kcal.

  • tbsp = 4.4 g (13.5 kCal)
  • tsp = 1.5 g (4.6 kKal)
Nri maka anụ ọkụkọ ọgaranya vitamin na mineral dị ka: vitamin A – 14,7%, beta-carotene – 31,4%, vitamin B1 – 17,6%, vitamin B6 – 66%, vitamin B9 – 34,5%, vitamin C – 13,3%, vitamin K - 671,2%, vitamin PP - 14,9%, potassium - 27,4%, calcium - 99,6%, magnesium - 56%, phosphorus - 21,4%, ígwè - 196,1 ,342,9, 84,3%, manganese - 13,1%, ọla kọpa - 26,2%, selenium - XNUMX%, zinc - XNUMX%
  • vitamin A bụ maka mmepe nkịtị, ọrụ ịmụ nwa, anụ ahụ na ahụike anya, yana ịchekwa ọgụ.
  • B-carotene bụ provitamin A na nwere antioxidant Njirimara. 6 mcg nke beta-carotene bụ 1 mcg nke vitamin A.
  • Vitamin B1 bụ akụkụ nke enzymes kachasị mkpa nke carbohydrate na metabolism metabolism, nke na-enye ahụ ike na ihe plastik, yana metabolism nke ngalaba amino acid. Enweghị vitamin a na-eduga ná nsogbu ndị siri ike nke usoro ụjọ, usoro nri na nke obi.
  • Vitamin B6 so na mmezi nke usoro ahụ ji alụso ọrịa ọgụ, mmechi na usoro mkpali na usoro ụjọ nke etiti, na ntughari nke amino acid, na metabolism nke tryptophan, lipids na acids nucleic, na-enye aka na nhazi nke erythrocytes, mmezi nke ọkwa nkịtị. nke homocysteine ​​n'ime ọbara. Enweghi oke nri nke vitamin B6 na-esonyere na mbelata agụụ, mmebi nke ọnọdụ akpụkpọ ahụ, mmepe nke homocysteinemia, anaemia.
  • Vitamin B6 dị ka coenzyme, ha na-ekere òkè na metabolism nke nucleic acid na amino acid. Ọfụfụ ụfụfụ na - eduga n’adighi ike njikọ nke acid nucleic na protein, nke na - ebute mgbochi nke uto sel na nkewa, ọkachasị na anụ ahụ na - abawanye ngwa ngwa: ụmị ọkpụkpụ, eriri afọ epithelium, wdg. erighị ihe na-edozi ahụ, nsogbu na-adịghị mma nke congenital na nsogbu mmepe nke nwa ahụ. Egosiputa nmekorita siri ike n’etiti ogo na homocysteine ​​na onodu nke oria obi.
  • vitamin C na-ekere òkè na mmeghachi omume redox, ịrụ ọrụ nke usoro ahụ ji alụso ọrịa ọgụ, na-akwalite nsị nke ígwè. Enweghi ike na-eduga ngbanyụ na ọbara ọgbụgba, imi imi n'ihi ụba permeability na fragility nke ọbara ọbara.
  • Vitamin K na-edozi mkpụkọ ọbara. Enweghi vitamin K na-eduga na mmụba nke oge mkpụkọ ọbara, ihe dị ala nke prothrombin na ọbara.
  • Vitamin nke PP na-esonye na mmeghachi omume redox nke metabolism metabolism. Enweghi nri vitamin zuru oke na-akpaghasịkwa ọnọdụ nke akpụkpọ ahụ, eriri afọ na usoro ụjọ.
  • potassium bụ ihe dị mkpa ion intracellular nke na-ekere òkè na nhazi nke mmiri, acid na electrolyte balance, na-ekere òkè na usoro nke mkpali akwara, ụkpụrụ nrụgide.
  • calcium bụ akụkụ bụ isi nke ọkpụkpụ anyị, na-eme dị ka onye na-achịkwa usoro ụjọ ahụ, na-ekere òkè na mkpịsị ahụ ike. Nsogbu nke calcium na-eduga na nchịkwa nke spain, ọkpụkpụ pelvic na nsọtụ ala, na-amụba ohere nke osteoporosis.
  • magnesium atụ ke ume metabolism, njikọ nke ndi na-edozi, nucleic asịd, nwere a stabilizing utịp ke membranes, dị mkpa iji nọgide na-enwe homeostasis nke calcium, potassium na sodium. Enweghị magnesium na-eduga na hypomagnesemia, ihe ize ndụ ka ukwuu nke ịmalite ọbara mgbali elu, ọrịa obi.
  • site na-ekere òkè n'ọtụtụ usoro nchịkwa, gụnyere ike metabolism, na-achịkwa acid-base balance, bụ akụkụ nke phospholipids, nucleotides na nucleic acids, dị mkpa maka ịnweta nke ọkpụkpụ na ezé. Erughi oke na - ebute anorexia, anaemia, rickets.
  • Iron bụ akụkụ nke protein nke ọrụ dịgasị iche iche, gụnyere enzymes. Soro na njem nke elektrọn, oxygen, na-eme ka a hụ ụzọ mmeghachi omume redox na mmalite nke peroxidation. Enweghi oke nri na-ebute anaemia hypochromic, myoglobin-enweghị atony nke akwara skeletal, ike gwụrụ, myocardiopathy, atrophic gastritis.
  • manganese na-ekere òkè na nguzobe nke ọkpụkpụ na njikọta njikọta, bụ akụkụ nke enzyme nke metụtara metabolism nke amino acid, carbohydrates, catecholamines; dị mkpa maka njikọ nke cholesterol na nucleotides. Enweghi oke nri na-esochi nwayọ na uto, ọgba aghara na usoro ịmụ nwa, mmụba nke anụ ahụ ọkpụkpụ, nsogbu nke carbohydrate na metabolism lipid.
  • ọla kọpa bụ akụkụ nke enzymes na ọrụ redox ma na-etinye aka na metabolism metabolism, na-akpali absorption nke protein na carbohydrates. Soro na usoro nke inye anụ ahụ nke anụ ahụ oxygen. E gosiputara erughi ihe site na nsogbu di iche na usoro obi na okpukpo, mmepe nke ihe jikotara dysplasia.
  • selenium - ihe dị mkpa nke usoro nchekwa antioxidant nke ahụ mmadụ, nwere mmetụta immunomodulatory, na-esonye na nhazi nke ọrụ nke homonụ thyroid. Erughị eru na-eduga na ọrịa Kashin-Beck (ọrịa ogbu na nkwonkwo nke nwere ọtụtụ nrụrụ nke nkwonkwo, spain na nsọtụ), ọrịa Keshan (endemic myocardiopathy), butere thrombastenia
  • zinc bụ akụkụ nke ihe karịrị enzymes 300, na-ekere òkè na usoro nke njikọ na ire ere nke carbohydrates, protein, abụba, acids nucleic yana nhazi nke ngosipụta nke ọtụtụ mkpụrụ ndụ ihe nketa. Orighi oke oriri na-ebute anaemia, nsogbu nke abụọ, imeju imeju, mmekorita nke mmekọahụ, na nkwarụ nke nwa ebu n'afọ. Nnyocha ndị e mere n'oge na-adịbeghị anya gosipụtara ike nke nnukwu zinc iji gbochie nsị nke ọla kọpa ma si otú ahụ na-enye aka na mmepe nke anaemia.
Tags: ọdịnaya calorie 307 kcal, ihe mejupụtara kemịkalụ, uru nri, vitamin, mineral, ihe bara uru Nri maka anụ ọkụkọ, kalori, nri, ihe bara uru Nri maka anụ ọkụkọ

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