Tus nqi noj haus thiab tshuaj lom neeg.
Cov lus hauv qab no teev cov ntsiab lus ntawm cov as-ham (calories, protein, cov rog, carbohydrates, vitamins thiab minerals) hauv 100 grams ntawm tau siav.
| Kev noj haus zoo | Number | Txoj Cai ** | % ntawm ib txwm nyob hauv 100 g | % ib txwm nyob hauv 100 kcal | 100% ntawm cov kev cai |
| Calorie | 333 kcal | 1684 kcal | 19.8% | 5.9% | 506 g |
| Cov nqaijrog | 23.58 g | 76 g | 31% | 9.3% | 322 g |
| rog | 0.83 g | 56 g | 1.5% | 0.5% | 6747 g |
| carbohydrates | 35.11 g | 219 g | 16% | 4.8% | 624 g |
| Kev noj haus fiber ntau | 24.9 g | 20 g | 124.5% | 37.4% | 80 g |
| dej | 11.75 g | 2273 g | 0.5% | 0.2% | 19345 g |
| tshauv | 3.83 g | ~ | |||
| vitamins | |||||
| Vitamin B1, thiamine | 0.529 mg | 1.5 mg | 35.3% | 10.6% | 284 g |
| Vitamin B2, riboflavin | 0.219 mg | 1.8 mg | 12.2% | 3.7% | 822 g |
| Vitamin B5, Pantothenic | 0.78 mg | 5 mg | 15.6% | 4.7% | 641 g |
| Vitamin B6, pyridoxine | 0.397 mg | 2 mg | 19.9% | 6% | 504 g |
| Vitamin B9, folate | 394 µg | 400 mcg | 98.5% | 29.6% | 102 g |
| Vitamin C, ascorbic | 4.5 mg | 90 mg | 5% | 1.5% | 2000 |
| Vitamin E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.5% | 6818 g |
| Vitamin K, phylloquinone | 19 µg | 120 mcg | 15.8% | 4.7% | 632 |
| Vitamin PP, tsis muaj | 2.06 mg | 20 mg | 10.3% | 3.1% | 971 g |
| macronutrients | |||||
| Cov Paib, K | 1406 mg | 2500 mg | 56.2% | 16.9% | 178 g |
| Calcium, Cov | 143 mg | 1000 mg | 14.3% | 4.3% | 699 g |
| Magnesium, mg | 140 mg | 400 mg | 35% | 10.5% | 286 g |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 0.5% | 5417 g |
| Tub Lauj, S | 235.8 mg | 1000 mg | 23.6% | 7.1% | 424 g |
| Phosphorus, P. | 407 mg | 800 mg | 50.9% | 15.3% | 197 g |
| Cov zaub mov | |||||
| Hlau, Fe | 8.2 mg | 18 mg | 45.6% | 13.7% | 220 g |
| Maij Mangan, Mn | 1.021 mg | 2 mg | 51.1% | 15.3% | 196 g |
| Tooj liab, Cu | 958 µg | 1000 mcg | 95.8% | 28.8% | 104 g |
| Selenium, Yog Tias | 3.2 µg | 55 mcg | 5.8% | 1.7% | 1719 g |
| Zinc, Zn | 2.79 mg | 12 mg | 23.3% | 7% | 430 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono thiab disaccharides (suab thaj) | 2.23 g | qhov hnyav 100 g | |||
| Qhov tseem ceeb cov amino acids | |||||
| Arginine * | 1.46 g | ~ | |||
| valine | 1.233 g | ~ | |||
| Keebkwm * | 0.656 g | ~ | |||
| isoleucine | 1.041 g | ~ | |||
| leucine | 1.882 g | ~ | |||
| lysine | 1.618 g | ~ | |||
| methionine | 0.355 g | ~ | |||
| threonine | 0.992 g | ~ | |||
| Tryptophan | 0.279 g | ~ | |||
| phenylalanine | 1.275 g | ~ | |||
| Cov amino ua kua | |||||
| Alanine | 0.988 g | ~ | |||
| Aspartic acid | 2.852 g | ~ | |||
| Glycine | 0.92 g | ~ | |||
| Glutamic acid | 3.595 g | ~ | |||
| proline | 1 xyoo | ~ | |||
| Serine | 1.282 g | ~ | |||
| Tyrosine | 0.664 g | ~ | |||
| cysteine | 0.256 g | ~ | |||
| Lub Sterol (sterols) | |||||
| phytosterols | 127 mg | ~ | |||
| Noj roj ntxiv rau | |||||
| Kev xa tawm ntawm cov roj ntsha | 0.12 g | qhov hnyav 18.7 g | |||
| 16: 0 Palmitic | 0.106 g | ~ | |||
| 18: 0 Stearic | 0.014 g | ~ | |||
| Monounsaturated fatty acids | 0.064 g | min 16.8 g | 0.4% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.064 g | ~ | |||
| Polyunsaturated fatty acids | 0.457 g | los ntawm 11.2-20.6 g | 4.1% | 1.2% | |
| 18: 2 Linoleic | 0.178 g | ~ | |||
| 18: 3 Linolenic | 0.279 g | ~ | |||
| Omega-3 fatty acids | 0.279 g | los ntawm 0.9 txog 3.7 g | 31% | 9.3% | |
| Omega-6 fatty acids | 0.178 g | los ntawm 4.7 txog 16.8 g | 3.8% | 1.1% |
Tus nqi zog yog 333 kcal.
- khob = 184 g (612.7 kcal)
Taum, raum, txhua hom, Tus hlob nplua nuj nyob rau hauv cov vitamins thiab cov zaub mov zoo li vitamin B1 yog 35.3%, vitamin B2 - 12,2%, vitamin B5 - 15,6%, vitamin B6 - 19,9%, vitamin B9 - 98,5%, vitamin K - 15,8, 56,2%, poov tshuaj - 14.3%, calcium ntawm 35%, magnesium - 50.9%, phosphorus yog 45,6%, hlau - 51,1%, manganese - 95.8%, tooj liab - 23,3 ib xees, zinc - XNUMX %
- vitamin B1 yog ib feem ntawm cov enzymes tseem ceeb ntawm carbohydrate thiab lub zog metabolism, muab lub cev nrog lub zog thiab cov yas sib txuas ntxiv nrog rau cov metabolism hauv ntawm cov ceg tawv-amino acids. Qhov tsis txaus ntawm cov vitamin no ua rau muaj kev cuam tshuam loj ntawm cov hlab ntsha hlwb, lub plab zom mov thiab lub plawv.
- vitamin B2 yog koom nrog hauv kev rov ua dua, ua rau muaj qhov cuam tshuam tau yooj yim ntawm cov xim ntawm tus ntsuas qhov pom thiab qhov kev tsaus ntuj yoog. Kev noj haus tsis txaus ntawm cov vitamin B2 yog nrog kev ua txhaum ntawm kev noj qab haus huv ntawm daim tawv nqaij, lub qog ua kua, ua rau lub teeb tsis pom kev thiab tsis pom kev.
- vitamin B5 yog koom nrog cov protein, rog, carbohydrate metabolism, cov roj metabolism hauv lub cev, cov synthesis ntawm ntau cov tshuaj hormones, hemoglobin, thiab txhawb kev nqus ntawm cov amino acids thiab suab thaj hauv lub plab, txhawb txoj haujlwm ntawm adrenal cortex. Tsis muaj cov Pantothenic acid tuaj yeem ua rau cov tawv nqaij mob thiab mob hauv lub cev.
- vitamin B6 yog koom nrog hauv kev tswj lub cev tsis muaj zog, cov txheej txheem ntawm kev txwv thiab kev zam nyob rau hauv lub hauv paus ntawm lub paj hlwb, hauv kev hloov pauv ntawm cov amino acids, tryptophan metabolism, lipids thiab nucleic acids pab txhawb cov kev tsim cov ntshav liab, kev txij nkawm ntawm theem ib txwm ntawm homocysteine hauv cov ntshav. Kev noj haus tsis txaus ntawm cov vitamin B6 yog nrog kev yoo mov tsis zoo, cuam tshuam rau kev noj qab haus huv ntawm daim tawv nqaij, kev txhim kho ntawm qhov pom, thiab ntshav liab.
- vitamin B9 raws li coenzyme koom nrog hauv cov metabolism hauv nucleic thiab amino acids. Folate deficiency ua rau cov hluav taws xob tsis haum ntawm nucleic acids thiab protein, uas ua rau muaj kev txwv tsis pub muaj kev loj hlob thiab xovtooj ntawm tes, tshwj xeeb tshaj yog cov nqaij ntshiv: pob txha caj qaum, plab hnyuv epithelium, thiab lwm yam. , kev noj zaub tsis txaus, kev tsis txaus ntseeg, thiab kev loj hlob ntawm menyuam yaus. Qhia cov koom haum khov kho ntawm qib folate, homocysteine thiab kev pheej hmoo ntawm cov kab mob plawv.
- Vitamin K tswj ntshav txhaws. Tsis muaj cov vitamin K ua rau nce txhaws sijhawm ntshav, tsis tshua muaj ntshav siab prothrombin hauv cov ntshav.
- Poov tshuaj yog lub ntsiab ntawm cov tshuaj tua hluav taws xob (ion intracellular ion) uas koom rau hauv kev tswj hwm dej, electrolyte thiab acid tshuav nyiaj, muaj feem cuam tshuam ua cov hlab ntsha cuam tshuam, kev tswj ntawm cov ntshav siab.
- calcium yog qhov tseem ceeb tshaj plaws ntawm peb cov pob txha, ua raws li kev tswj hwm ntawm lub paj hlwb, tau koom nrog hauv cov leeg. Calcium tsis txaus ua rau txo cov pob txha caj qaum, txha caj dab thiab qis qis, ntxiv rau kev pheej hmoo txha nqaj qaum.
- magnesium yog koom nrog hauv lub zog metabolism thiab protein synthesis, nucleic acids, muaj cov nyhuv ua rau lub cev puas tsuaj, yog qhov tseem ceeb rau kev tswj hwm homeostasis ntawm calcium, potassium thiab sodium. Qhov tsis txaus ntawm cov hlau nplaum ua rau cov neeg mob hypomagnesemia, ua rau muaj kev pheej hmoo ntawm kev mob ntshav siab, mob plawv.
- phosphorus muaj kev koom tes hauv ntau cov txheej txheem physiological, suav nrog lub zog metabolism, tswj cov kua qaub-alkaline tshuav nyiaj, yog ib feem ntawm phospholipids, nucleotides thiab nucleic acids xav tau rau mineralization ntawm cov pob txha thiab cov hniav. Qhov tsis txaus ua rau mob anorexia, ua kom muaj ntshav, rickets.
- Hlau yog suav nrog cov kev ua haujlwm sib txawv ntawm cov protein, suav nrog enzymes. Koom rau hauv kev thauj mus los ntawm cov khoom siv hluav taws xob, oxygen, tso cai rau qhov khiav ntawm cov tshuaj tiv thaiv kev rov ua dua thiab kev ua kom lub zog ntawm peroxidation. Kev ua kom tsis txaus ua rau hypochromic anemia, myoglobinaemia atonia ntawm cov leeg pob txha, qaug zog, mob plawv, mob caj dab ntev, mob plab atrophic gastritis.
- manganese yog koom nrog kev tsim cov pob txha thiab cov nqaij txuas, yog ib feem ntawm cov enzymes koom nrog hauv cov metabolism hauv cov amino acids, carbohydrates, catecholamines; xav tau kev sib txuas ntawm cov roj (cholesterol) thiab nucleotides. Kev noj zaub mov tsis txaus yog nrog los ntawm kev loj hlob qeeb, tsis haum ntawm lub cev, ua kom cov pob txha tsis zoo, muaj kev cuam tshuam ntawm carbohydrate thiab lipid metabolism.
- Tooj yog ib feem ntawm cov enzymes nrog kev ua ub ua rov ua dua thiab koom tes hauv cov hlau metabolism, txhawb kev nqus ntawm cov protein thiab carbohydrates. Koom rau hauv cov txheej txheem ntawm tib neeg lub cev cov ntaub so ntswg nrog oxygen. Qhov tsis txaus yog pom los ntawm kev ua tsis taus ntawm kev tsim lub plawv thiab lub pob txha txoj kev txhim kho ntawm cov ntaub so ntswg mob tsis tuaj yeem.
- zinc muaj nyob hauv ntau dua 300 lub enzymes koom nrog rau hauv cov txheej txheem ntawm cov khoom sib txuas thiab rhuav tshem cov carbohydrates, cov nqaijrog, rog, nucleic acids thiab nyob rau cov kev cai ntawm kev hais tawm ntawm ntau cov noob. Kev tsis txaus txais yuav ua rau mob ntshav liab, txhaj tshuaj tiv thaiv kab mob theem ob, ua lub siab ua haujlwm, kev ua haujlwm ntawm kev sib daj sib deev, muaj qhov tsis ua haujlwm ntawm lub cev xeeb tub. Cov kev tshawb fawb tsis ntev los no tau qhia lub peev xwm ntawm qib siab ntawm zinc kom tawg lub tooj liab nqus thiab yog li pab txhawb kev txhim kho ntshav tsis zoo.
Ib daim ntawv teev tag nrho ntawm cov khoom siv tau zoo tshaj plaws uas koj tuaj yeem pom hauv app .
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