Okwu Mmalite
Mgbe ị na -ahọrọ ngwaahịa nri n'ime ụlọ ahịa na ọdịdị nke ngwaahịa a, ọ dị mkpa ị attentiona ntị na ozi gbasara onye nrụpụta, ihe mejupụtara ngwaahịa a, uru nri, yana data ndị ọzọ edere na nkwakọ ngwaahịa, nke dịkwa mkpa maka onye na -azụ ahịa. .
Gụ ihe mejupụtara ngwaahịa na nkwakọ ngwaahịa, ị nwere ike ịmụ ọtụtụ ihe gbasara ihe anyị na-eri.
Nri kwesịrị ekwesị na-arụ ọrụ onwe gị mgbe niile. Ọ bụrụ n 'ịchọrọ iri naanị nri siri ike, ọ ga-ewe ọ bụghị naanị ike ma ihe ọmụma - opekata mpe, ị kwesịrị ịmụ etu esi agụ aha na ịghọta ihe ọ pụtara.
Mejupụtara na kalori ọdịnaya
| Uru nri | Ọdịnaya (kwa 100 grams) |
| Kalori | 23 kcal |
| Ndị na-edozi | 2.1 g |
| Ụdị | 0.5 g |
| carbohydrates | 3.7 gr |
| mmiri | 92.2 g |
| Fiber | 2.8 gr |
Vitamin:
| vitamin | Aha aha | Ọdịnaya na 100 grams | Onu ogugu nke ubochi obula |
| vitamin A | Retinol Ẹkot | 337 mg | 34% |
| Vitamin B1 | thiamin | 0.07 mg | 5% |
| Vitamin B2 | Riboflavin | 0.16 mg | 9% |
| vitamin C | ascorbic acid | 27 mg | 39% |
| vitamin E | tocopherol | 2.5 mg | 25% |
| Vitamin B3 (eyi) | Niacin | 1.1 mg | 6% |
| Vitamin B4 | choline | 12.8 mg | 3% |
| Vitamin B5 | Pantothenic acid | 0.57 mg | 11% |
| Vitamin B6 | pyridoxine | 0.15 mg | 8% |
| Vitamin B9 | folic acid | 62 mcg | 16% |
| Vitamin K | phylloquinone | 310 mg | 258% |
Contentnweta ọdịnaya:
| mineral | Ọdịnaya na 100 grams | Onu ogugu nke ubochi obula |
| potassium | 521 mg | 21% |
| calcium | 67 mg | 7% |
| magnesium | 26 mg | 7% |
| site | 48 mg | 5% |
| sodium | 46 mg | 4% |
| Iron | 1.8 mg | 13% |
| zinc | 0.5 mg | 4% |
| selenium | 0.9 mg | 2% |
| ọla kọpa | 225 mcg | 23% |
| manganese | 0.43 mg | 22% |
Laghachi na ndepụta nke Ngwaahịa niile - >>>
mmechi
Ya mere, uru nke ngwaahịa a dabere na nhazi ya na mkpa gị maka mgbakwunye na akụrụngwa. Ka ị ghara ịla n'iyi n'ime ụwa a na-akparaghị ókè nke ịkọ aha, echefula na nri anyị kwesịrị ịdabere na nri ọhụrụ na enweghị usoro dịka akwụkwọ nri, mkpụrụ osisi, ahịhịa, mkpụrụ osisi, ọka, mkpo, ihe mejupụtara ya adịghị mkpa ka a mụta ya. Yabụ tinyekwuo nri ọhụrụ na nri gị.