Uru nri na ihe oriri.
Tebụl na-esonụ depụtara ọdịnaya nke nri (calorie, protein, abụba, carbohydrates, vitamin na mineral) na 100 grams nke òkè oriri.
| Nri | Number | Iwu ** | % nke nkịtị na 100 g | % nke nkịtị na 100 kcal | 100% nke ụkpụrụ |
| Kalori | 295 kcal | 1684 kcal | 17.5% | 5.9% | 571 g |
| Ndị na-edozi | 24 g | 76 g | 31.6% | 10.7% | 317 g |
| Ụdị | 1.5 g | 56 g | 2.7% | 0.9% | 3733 g |
| carbohydrates | 46.3 g | 219 g | 21.1% | 7.2% | 473g |
| Nri nri | 11.5 g | 20 g | 57.5% | 19.5% | 174 g |
| mmiri | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 2.7 g | ~ | |||
| vitamin | |||||
| Vitamin A, RAE | 5 mg | 900 mcg | 0.6% | 0.2% | 18000 g |
| beta carotenes | 0.03 mg | 5 mg | 0.6% | 0.2% | Bụ 16667 g |
| Vitamin B1, thiamine | 0.5 mg | 1.5 mg | 33.3% | 11.3% | 300 g |
| Vitamin B2, riboflavin | 0.21 mg | 1.8 mg | 11.7% | 4% | 857 g |
| Vitamin B4, choline | 96.4 mg | 500 mg | 19.3% | 6.5% | 519 g |
| Pantothenic, vitamin B5 | 1.2 mg | 5 mg | 24% | 8.1% | 417 g |
| Vitamin B6, pyridoxine | 0.54 mg | 2 mg | 27% | 9.2% | 370 g |
| Vitamin B9, folate | 90 mcg | 400 mcg | 22.5% | 7.6% | 444 g |
| Vitamin C, ascorbic | 4.4 mg | 90 mg | 4.9% | 1.7% | 2045 g |
| Vitamin E, mkpụrụ osisi tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 1.1% | 3000 g |
| Vitamin H, Biotin | 0.33 mcg | 50 mcg | 0.7% | 0.2% | 15152 g |
| Vitamin K, phylloquinone | 5 mg | 120 mcg | 4.2% | 1.4% | 2400 g |
| Vitamin PP, mba | 5.5 mg | 20 mg | 27.5% | 9.3% | 364 g |
| Niacin | 1.8 mg | ~ | |||
| macronutrients | |||||
| Potassium, K | 672 mg | 2500 mg | 26.9% | 9.1% | 372 g |
| Kalshịọn, Ca | 83 mg | 1000 mg | 8.3% | 2.8% | 1205 g |
| Silicon, Eeh | 80 mg | 30 mg | 266.7% | 90.4% | 38 g |
| Magnesium, mg | 80 mg | 400 mg | 20% | 6.8% | 500 g |
| Sodium, na | 55 mg | 1300 mg | 4.2% | 1.4% | 2364 g |
| Sọlfọ, S | 163 mg | 1000 mg | 16.3% | 5.5% | 613 g |
| Akwukwo olu, P | 390 mg | 800 mg | 48.8% | 16.5% | 205 g |
| Onwuchekwa, Cl | 75 mg | 2300 mg | 3.3% | 1.1% | 3067 g |
| mineral | |||||
| Aluminom, Al | 170 mg | ~ | |||
| Ugonna Onyeagu | 610 mg | ~ | |||
| Vanadium, V | 25.2 mg | ~ | |||
| ,Gwè, Fe | 11.8 mg | 18 mg | 65.6% | 22.2% | 153 g |
| Iodine, M | 3.5 mcg | 150 mcg | 2.3% | 0.8% | 4286 g |
| Cobalt, ụlọ ọrụ | 11.6 mg | 10 mg | 116% | 39.3% | 86 g |
| Lithium, Li | 74.8 mg | ~ | |||
| Manganese, Nnukwu | 1.19 mg | 2 mg | 59.5% | 20.2% | 168 g |
| Ọla kọpa, Cu | 660 mg | 1000 mcg | 66% | 22.4% | 152 g |
| Molybdenum, Mo | 77.5 mg | 70 mcg | 110.7% | 37.5% | 90 g |
| Nickel, ni | 161 mg | ~ | |||
| Rubidium, Rb | 27 mg | ~ | |||
| Selenium, Ọ bụrụ | 19.6 mg | 55 mcg | 35.6% | 12.1% | 281 g |
| Strontium, Akwaeke | 15 mg | ~ | |||
| Titanium, nke | 300 mcg | ~ | |||
| Fluorine, F | 25 mcg | 4000 mg | 0.6% | 0.2% | 16000 g |
| Chromium, Kr | 10.8 mcg | 50 mcg | 21.6% | 7.3% | 463 g |
| Nwachukwu, Zn | 2.42 mg | 12 mg | 20.2% | 6.8% | 496 g |
| Zirconium, Zr | 2.9 mg | ~ | |||
| Carbs pụrụ ịgbari | |||||
| Stachi na dextrins | 43.4 g | ~ | |||
| Mono na disaccharides (shuga) | 2.9 g | max 100 g | |||
| sucrose | 1.81 g | ~ | |||
| Amino acid dị mkpa | |||||
| Arginine * | 2.05 g | ~ | |||
| Valine | 1.27 g | ~ | |||
| Histidine * | 0.71 g | ~ | |||
| Isoleucine | 1.02 g | ~ | |||
| Leucine | 1.89 g | ~ | |||
| lysine | 1.72 g | ~ | |||
| methionine | 0.29 g | ~ | |||
| Methionine + cysteine | 0.51 g | ~ | |||
| Threonine | 0.96 g | ~ | |||
| Tryptophan | 0.22 g | ~ | |||
| phenylalanine | 1.25 g | ~ | |||
| Phenylalanine + Tyrosine | 2.03 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.04 g | ~ | |||
| Aspartic acid | 2.87 g | ~ | |||
| Glycine | 1.03 g | ~ | |||
| Glutamic acid | 3.95 g | ~ | |||
| proline | 1.05 g | ~ | |||
| Serine | 1.25 g | ~ | |||
| Tyrosine | 0.78 g | ~ | |||
| cysteine | 0.22 g | ~ | |||
| Satọde fatty acids | |||||
| Ntinye nke acids fatty | 0.5 g | max 18.7 g | |||
| Polyunsaturated ọdụdụ asịd | |||||
| Omega-3 fatty acids | 0.109 g | site na 0.9 ruo 3.7 g | 12.1% | 4.1% | |
| Omega-6 fatty acids | 0.404 g | site na 4.7 ruo 16.8 g | 8.6% | 2.9% |
Uru ike dị 295 kcal.
- Otu iko 250 ml = 210 g (619.5 kcal)
- Otu iko 200 ml = 170 g (501.5 kcal)
Lentils, ọka ọgaranya na vitamin na mineral ndị dị ka vitamin B1 - 33,3%, vitamin B2 na 11.7%, choline bụ 19.3%, vitamin B5 - 24%, vitamin B6 - 27%, vitamin B9 bụ 22.5%, vitamin eyi - 27,5 %, potassium - 26,9%, sịlịkọn - nke 266.7%, magnesium - 20%, site - 48,8%, ígwè - 65,6%, cobalt - 116%, manganese - 59,5%, ọla kọpa - 66% , molybdenum - RB 110.7%, selenium - 35,6%, chromium - 21,6%, zinc - 20,2%
- Vitamin B1 bụ akụkụ nke enzymes dị ukwuu nke carbohydrate na ume metabolism, na-enye ahụ ahụ ike na plastik ogige yana metabolism nke alaka-yinye amino acid. Enweghi vitamin a na - eduga na nsogbu di egwu nke usoro ụjọ, usoro nri na nke obi.
- Vitamin B2 na-etinye aka na mmeghachi omume redox, na-enye aka na nro nke agba nke onye nyocha ihe ọhụụ na mmegharị ọchịchịrị. Enweghi oke nri nke vitamin B2 na-esonyere site na imebi ahụ ike nke anụ ahụ, akpụkpọ anụ mucous, nsogbu ọkụ na ọhụụ nke mgbede.
- Choline bụ akụkụ nke lecithin nke na -ekere òkè na njikọ na metabolism nke phospholipids n'ime imeju, bụ isi mmalite nke otu methyl n'efu, na -eme dị ka ihe na -akpata lipotropic.
- Vitamin B5 na-etinye aka na protein, abụba, metabolism carbohydrate, cholesterol metabolism, njikọ nke ọtụtụ homonụ, hemoglobin, ma na-akwalite mmịba nke amino acid na sugars na eriri afọ, na-akwado ọrụ nke adrenal cortex. Enweghị Pantothenic acid nwere ike ibute ọnya anụ ahụ na akpụkpọ anụ mucous.
- Vitamin B6 na-etinye aka na ịnọgide na-enwe usoro ahụ ji alụso ọrịa ọgụ, usoro nke mgbochi na obi ụtọ na Central ụjọ system, na mgbanwe nke amino acid, tryptophan metabolism, lipids na nucleic acid na-enye aka na nhazi nke mkpụrụ ndụ ọbara uhie, mmezi nke ọkwa kwesịrị homocysteine n'ime ọbara. Enweghi nri zuru oke nke vitamin B6 na enweghị agụụ, na-emebi ahụike nke anụ ahụ, mmepe nke achọtara, na anaemia.
- Vitamin B9 dị ka coenzyme nke metụtara metabolism nke nucleic na amino acid. Ọfụma ụfụfụ na - ebute oke njikọ nke nucleic acid na protein, na - ebute mgbochi nke uto na sel nkewa, ọkachasị na anụ ahụ na - aba ụba ngwa ngwa: ụmị ọkpụkpụ, eriri afọ epithelium, wdg. , nsogbu na-esi n’erighị ihe ndị na-edozi ahụ́, nsogbu ndị na-arịa ọrịa ọmụmụ, na nsogbu mmeghari nke ụmụaka. Egosiputara ndi otu siri ike n’etiti otutu nkpuru, homocysteine na onodu nke oria obi.
- Vitamin nke PP na-etinye aka na mmeghachi omume redox na ike metabolism. Enweghi oke nri nke vitamin tinyere nsogbu nke ọnọdụ anụ ahụ, eriri afọ na usoro ụjọ.
- potassium bụ ihe dị mkpa ion intracellular nke na-ekere òkè na nhazi nke mmiri, electrolyte na acid acid, na-etinye aka na ịme mkpali akwara, nhazi nke ọbara mgbali.
- Silicon a gụnyere dị ka ihe owuwu akụkụ na mejupụtara nke gag na collagen njikọ.
- magnesium na-etinye aka na ume metabolism na njikọta protein, acids nucleic, nwere mmetụta na-eme ka membranes sie ike, ọ dị mkpa iji dozie homeostasis nke calcium, potassium na sodium. Erughị nke magnesium na-eduga na hypomagnesemia, na-eme ka ohere nke ịmalite ịmịnye ọbara, ọrịa obi na-arịwanye elu.
- site na-etinye aka n'ọtụtụ usoro ọgwụgwọ, gụnyere ike metabolism, na-achịkwa acid-alkaline balance, bụ akụkụ nke phospholipids, nucleotides na nucleic acid dị mkpa maka ịnweta nke ọkpụkpụ na ezé. Erugharị na-eduga anorexia, anaemia, rickets.
- Iron gụnyere ya na ọrụ dị iche iche nke protein, gụnyere enzymes. Itinye aka na njem nke electrons, oxygen, na-enye ohere ka mmeghari nke mmeghachi omume redox na mmalite nke peroxidation. Enweghi oke nri na-eduga na anaemia hypochromic, myoglobinaemia atonia nke akwara skeletal, ike ọgwụgwụ, cardiomyopathy, ala ala atrophic gastritis.
- Cobalt bụ akụkụ nke vitamin B12. Na-arụ ọrụ nke enzymes na metabolism nke acid fatty na metabolism nke folic acid.
- manganese na-etinye aka na ịkpụzi ọkpụkpụ na njikọta njikọta, bụ akụkụ nke enzymes metụtara metabolism nke amino acid, carbohydrates, catecholamines; chọrọ maka njikọ nke cholesterol na nucleotides. Enweghi oke nri na-esochi azụ azụ, nsogbu nke usoro ịmụ nwa, mmụba nke ọkpụkpụ, nsogbu nke carbohydrate na metabolism.
- ọla kọpa bụ akụkụ nke enzymes na ọrụ redox ma na-etinye aka na metabolism metabolism, na-akpali absorption nke protein na carbohydrates. Itinye aka na usoro nke anụ ahụ mmadụ na oxygen. E gosiputara erughị ala site na nrụrụ na-adịghịzi ike nke usoro obi na nkwalite ọkpụkpụ nke anụ ahụ jikọtara dysplasia.
- Molybdenum bụ cofactor nke ọtụtụ enzymes, na-enye metabolism nke sọlfọ nwere amino acid, purines na pyrimidines.
- selenium - ihe dị mkpa nke usoro nchekwa antioxidant nke ahụ mmadụ, nwere mmetụta na-enweghị ike, na-etinye aka na nhazi nke ọrụ nke homonụ thyroid. Erughị eru na-eduga na ọrịa Kashin-Bek (ọrịa ogbu na nkwonkwo na nkwarụ dị ukwuu nke nkwonkwo, ọkpụkpụ azụ, na akụkụ aka), ọrịa Kesan (ọrịa cardiomyopathy na-arịa ọrịa), ihe nketa thrombasthenia.
- chromium etinye aka na nhazi ogo glucose ọbara, na-eme ka ọrụ insulin dịkwuo elu. Erughị eru na-eduga na mbelata nke ndidi glucose.
- zinc so na ihe karịrị enzymes 300 gụnyere usoro nke njikọ na mmebi nke carbohydrates, protein, abụba, acids nucleic yana n'usoro ngosipụta nke ọtụtụ mkpụrụ ndụ ihe nketa. Enweghi ike iri nri na-eduga n'ọbara anaemia, nke abụọ na-enweghị ike, imeju imeju, mmekorita nke mmekọahụ, ọnụnọ nke nrụrụ nke nwa ebu n'afọ. Nnyocha ndị e mere n'oge na-adịbeghị anya gosipụtara ikike nke nnukwu zinc iji mebie nsị ọla kọpa ma si otú a na-enye aka na mmepe nke anaemia.
Akwụkwọ ndekọ aha zuru oke nke ngwaahịa bara uru ị nwere ike ịhụ na ngwa ahụ.
RECIPES NA ngwaahịa Lentils, grains
Tags: kalori 295 kcal, chemical mejupụtara, ekwukwa n'akwụkwọ uru, vitamin, mineral karịa aka Lentils, ọka, calories, nri, uru nke lentil, ọka
Uru ike ma ọ bụ uru calorific bụ oke ume a na-ewepụta n'ahụ mmadụ site na nri n'oge mgbari nri. A na-atụle uru ike nke ngwaahịa ahụ na kilo-calorie (kcal) ma ọ bụ kilo-joules (kJ) kwa gram 100. ngwaahịa. Kilocalorie, nke a na-eji tụọ uru ike nke nri, nke a na-akpọkwa "kalori nri", yabụ ọ bụrụ na ị kọwaa uru caloric na (kilo) calories prefix kilo na-ahapụkarị. Tebụl dị ukwuu nke ụkpụrụ ike maka ngwaahịa ndị Russia ị nwere ike ịhụ.
Uru nri - ọdịnaya nke carbohydrates, abụba na protein na ngwaahịa.
Nri oriri na-edozi ahụ nke ngwaahịa - ihe omuma nke ihe oriri, onu ogugu ya iji mejuo ihe omumu nke mmadu na ihe di nkpa na ume.
Vitamin bụihe ndi ozo achoro na onu ogugu na nri nke mmadu na otutu umu mmadu. Njikọ nke vitamin, dị ka usoro, na-arụ site na osisi, ọ bụghị anụmanụ. Vitamin chọrọ kwa ụbọchị ole na ole ma ọ bụ microgram ole na ole. N'ụzọ dị iche na inorganic vitamin na-ebibi n'oge kpo oku. Ọtụtụ vitamin anaghị akwụsi ike ma “furu efu” n’oge isi nri ma ọ bụ na-edozi nri.