ọdịnaya
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 | 552 kcal |
| Ndị na-edozi | 26.3 gr |
| Ụdị | 45.2 g |
| carbohydrates | 9.9 g |
| mmiri | 7.9 gr |
| Fiber | 8.1 g |
| Nkọwa glycemic | 15 |
Vitamin:
| vitamin | Aha aha | Ọdịnaya na 100 grams | Onu ogugu nke ubochi obula |
| vitamin A | Retinol Ẹkot | 0 mcg | 0% |
| Vitamin B1 | thiamin | 0.74 mg | 49% |
| Vitamin B2 | Riboflavin | 0.11 mg | 6% |
| vitamin C | ascorbic acid | 5.3 mg | 8% |
| vitamin E | tocopherol | 10.1 mg | 101% |
| Vitamin B3 (eyi) | Niacin | 18.9 mg | 95% |
| Vitamin B4 | choline | 52.5 mg | 11% |
| Vitamin B5 | Pantothenic acid | 1.77 mg | 35% |
| Vitamin B6 | pyridoxine | 0.35 mg | 18% |
| Vitamin B9 | folic acid | 240 mcg | 60% |
Contentnweta ọdịnaya:
| mineral | Ọdịnaya na 100 grams | Onu ogugu nke ubochi obula |
| potassium | 658 mg | 26% |
| calcium | 76 mg | 8% |
| magnesium | 182 mg | 46% |
| site | 350 mg | 35% |
| sodium | 23 mg | 2% |
| Iron | 5 mg | 36% |
| zinc | 3.27 mg | 27% |
| selenium | 7.2 mg | 13% |
| ọla kọpa | 1144 mcg | 114% |
| manganese | 1.93 mg | 97% |
Ọdịnaya nke amino acid:
| Amino acid dị mkpa | Ihe dị na 100gr | Onu ogugu nke ubochi obula |
| Tryptophan | 285 mg | 114% |
| Isoleucine | 903 mg | 45% |
| Valine | 1247 mg | 36% |
| Leucine | 1763 mg | 35% |
| Threonine | 744 mg | 133% |
| lysine | 939 mg | 59% |
| methionine | 288 mg | 22% |
| phenylalanine | 1343 mg | 67% |
| Arginine | 2975 mg | 60% |
| Histidine | 627 mg | 42% |
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.