Tus nqi noj haus thiab tshuaj lom neeg.
Lub rooj qhia cov ntsiab lus ntawm cov khoom noj muaj rog (calories, protein, rog, carbohydrates, vitamins thiab minerals) tauj ib 100 grams edible ib feem.
| Kev noj haus zoo | kom muaj nuj nqis | Norm ** | % ntawm qhov kev cai nyob hauv 100 g | %% ntawm qhov kev cai hauv 100 kcal | 100% ib txwm |
| Calorie tus nqi | 582 kCal | 1684 kCal | 34.6% | 5.9% | 289 g |
| Cov nqaijrog | 19.33 g | 76 g | 25.4% | 4.4% | 393 g |
| rog | 49.8 g | 56 g | 88.9% | 15.3% | 112 g |
| carbohydrates | 15.07 g | 219 g | 6.9% | 1.2% | 1453 g |
| Alimentary fiber ntau | 9 g | 20 g | 45% | 7.7% | 222 g |
| dej | 1.2 g | 2273 g | 0.1% | 189417 g | |
| tshauv | 5.6 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 2.7 .g | 900 .g | 0.3% | 0.1% | 33333 g |
| beta carotenes | 0.005 mg | 5 mg | 0.1% | 100000 g | |
| Vitamin B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 1.2% | 1415 g |
| Vitamin B2, riboflavin | 0.246 mg | 1.8 mg | 13.7% | 2.4% | 732 g |
| Vitamin B4, choline | 55.1 mg | 500 mg | 11% | 1.9% | 907 g |
| Vitamin B5, pantothenic | 7.042 mg | 5 mg | 140.8% | 24.2% | 71 g |
| Vitamin B6, pyridoxine | 0.804 mg | 2 mg | 40.2% | 6.9% | 249 g |
| Vitamin B9, folate | 237 .g | 400 .g | 59.3% | 10.2% | 169 g |
| Vitamin C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.3% | 6429 g |
| Vitamin E, alpha tocopherol, TE | 26.1 mg | 15 mg | 174% | 29.9% | 57 g |
| beta tocopherol | 1.19 mg | ~ | |||
| tocopherol | 0.24 mg | ~ | |||
| Vitamin H, Biotin | 7.8 .g | 50 .g | 15.6% | 2.7% | 641 g |
| Vitamin K, phylloquinone | 2.7 .g | 120 .g | 2.3% | 0.4% | 4444 g |
| Vitamin PP, TSIS TAU | 7.042 mg | 20 mg | 35.2% | 6% | 284 g |
| macronutrients | |||||
| Cov Paib, K | 850 mg | 2500 mg | 34% | 5.8% | 294 g |
| Calcium, Cov | 70 mg | 1000 mg | 7% | 1.2% | 1429 g |
| Silicon, Yog | 8 mg | 30 mg | 26.7% | 4.6% | 375 g |
| Magnesium, mg | 129 mg | 400 mg | 32.3% | 5.5% | 310 g |
| Sodium, Na | 655 mg | 1300 mg | 50.4% | 8.7% | 198 g |
| Tub Lauj, S | 193.3 mg | 1000 mg | 19.3% | 3.3% | 517 g |
| Phosphorus, P. | 1155 mg | 800 mg | 144.4% | 24.8% | 69 g |
| Dej tshuaj, Cl | 47 mg | 2300 mg | 2% | 0.3% | 4894 g |
| Lw Ntsiab Lus | |||||
| Aluminium, Al | 296 .g | ~ | |||
| Bohr, B. | 113.5 .g | ~ | |||
| Vanadium, V. | 84.1 .g | ~ | |||
| Hlau, Fe | 3.8 mg | 18 mg | 21.1% | 3.6% | 474 g |
| Iodine, Kuv | 6.8 .g | 150 .g | 4.5% | 0.8% | 2206 g |
| Cobalt, Cov | 5.3 .g | 10 .g | 53% | 9.1% | 189 g |
| Li, Li | 7.1 .g | ~ | |||
| Maij Mangan, Mn | 2.11 mg | 2 mg | 105.5% | 18.1% | 95 g |
| Tooj liab, Cu | 1830 .g | 1000 .g | 183% | 31.4% | 55 g |
| Molybdenum, Xov. | 19.5 .g | 70 .g | 27.9% | 4.8% | 359 g |
| Nickel, ni | 144 .g | ~ | |||
| Rubidium, Peb | 26 .g | ~ | |||
| Selenium, Yog Tias | 79.3 .g | 55 .g | 144.2% | 24.8% | 69 g |
| Strontium, Uas. | 27.2 .g | ~ | |||
| Titan, koj | 27.9 .g | ~ | |||
| Cov tshuaj fluorine, F. | 91 .g | 4000 .g | 2.3% | 0.4% | 4396 g |
| Chrome, Xov | 1.3 .g | 50 .g | 2.6% | 0.4% | 3846 g |
| Zinc, Zn | 5.29 mg | 12 mg | 44.1% | 7.6% | 227 g |
| Zirconium, Zr | 164 .g | ~ | |||
| Kev zom zaub mov carbohydrates | |||||
| Mono- thiab disaccharides (suab thaj) | 2.73 g | qhov siab tshaj plaws 100 г | |||
| Qabzib (dextrose) | 0.03 g | ~ | |||
| sucrose | 2.7 g | ~ | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 2.039 g | ~ | |||
| valine | 1.116 g | ~ | |||
| Keebkwm * | 0.536 g | ~ | |||
| isoleucine | 0.967 g | ~ | |||
| ntxhawj | 1.408 g | ~ | |||
| lysine | 0.795 g | ~ | |||
| methionine | 0.42 g | ~ | |||
| threonine | 0.788 g | ~ | |||
| tryptophan | 0.295 g | ~ | |||
| phenylalanine | 0.992 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.948 g | ~ | |||
| Aspartic acid | 2.076 g | ~ | |||
| glycine | 1.24 g | ~ | |||
| Glutamic acid | 4.735 g | ~ | |||
| proline | 1.003 g | ~ | |||
| cov serine | 0.912 g | ~ | |||
| tyrosine | 0.565 g | ~ | |||
| cysteine | 0.383 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 5.219 g | qhov siab tshaj plaws 18.7 г | |||
| 14: 0 Tsis lees paub | 0.051 g | ~ | |||
| 16: 0 pev | 2.808 g | ~ | |||
| 18: 0 ua | 2.212 g | ~ | |||
| Monounsaturated fatty acids | 9.505 g | qis 16.8 г | 56.6% | 9.7% | |
| 16:1 Palmitoleic | 0.049 g | ~ | |||
| 18:1 Olein (omega-9) | 9.399 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.048 g | ~ | |||
| Polyunsaturated fatty acids | 32.884 g | los ntawm 11.2 rau 20.6 | 159.6% | 27.4% | |
| 18:2 Linoleic | 32.782 g | ~ | |||
| 18:3 Linolenic | 0.069 g | ~ | |||
| Omega-3 fatty acids | 0.069 g | los ntawm 0.9 rau 3.7 | 7.7% | 1.3% | |
| Omega-6 fatty acids | 32.782 g | los ntawm 4.7 rau 16.8 | 195.1% | 33.5% |
Tus nqi zog yog 582 kcal.
- khob = 128 g (745 kCal)
- oz = 28.35 g (165 kcal)
Sunflower, noob, qhuav roasted, nrog ntsev nplua nuj nyob rau hauv cov vitamins thiab minerals xws li: vitamin B2 - 13,7%, choline - 11%, vitamin B5 - 140,8%, vitamin B6 - 40,2%, vitamin B9 - 59,3%, vitamin E - 174% , vitamin H - 15,6%, vitamin PP - 35,2%, poov tshuaj - 34%, silicon - 26,7%, magnesium - 32,3%, phosphorus - 144,4%, hlau - 21,1%, cobalt - 53%, manganese - 105,5%, tooj liab - 183%, molybdenum - 27,9%, selenium - 144,2%, zinc - 44,1%
- vitamin B2 koom hauv cov kev rov ua dua, ua kom cov xim muaj xim zoo nkauj ntawm cov ntsuas qhov muag pom thiab tsaus nti yoog. Kev noj haus tsis txaus ntawm cov vitamin B2 yog nrog kev ua txhaum ntawm daim tawv nqaij, cov qog ua kua, ua rau lub teeb tsis pom kev thiab tsis pom kev.
- mixed yog ib feem ntawm lecithin, ua lub luag haujlwm hauv synthesis thiab metabolism ntawm phospholipids hauv daim siab, yog qhov chaw dawb methyl pawg, ua raws li lipotropic tau.
- vitamin B5 koom nrog cov protein, rog, carbohydrate metabolism, cov roj metabolism hauv lub cev, cov tshuaj ntawm cov tshuaj hormones, hemoglobin, txhawb txoj kev nqus ntawm cov amino acids thiab suab thaj hauv plab hnyuv, txhawb txoj haujlwm ntawm adrenal cortex. Tsis muaj cov pantothenic acid tuaj yeem ua kev puas tsuaj rau daim tawv nqaij thiab cov leeg.
- vitamin B6 koom rau hauv kev saib xyuas kev tiv thaiv kab mob, kev txwv tsis pub thiab kev cuam tshuam nyob rau hauv lub hauv paus ntawm lub paj hlwb, hauv kev hloov pauv ntawm cov amino acids, nyob rau hauv cov metabolism ntawm tryptophan, lipids thiab nucleic acids, ua rau muaj kev tsim kho kom zoo ntawm erythrocytes, kev saib xyuas ntawm cov qib ib txwm ntawm homocysteine hauv cov ntshav. Kev noj haus tsis txaus ntawm cov vitamin B6 yog nrog los ntawm kev poob qis, kev ua txhaum ntawm daim tawv nqaij, kev txhim kho homocysteinemia, ntshav liab.
- vitamin B6 raws li coenzyme, lawv koom nrog cov metabolism hauv nucleic acids 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 ntawm tes thiab kev faib tawm, tshwj xeeb tshaj yog nyob rau cov ntaub so ntswg sai: pob txha caj qaum, plab hnyuv epithelium, thiab lwm yam. kev noj haus tsis txaus, kev tsis ua raws plab thiab kev loj hlob ntawm tus menyuam. Lub koom haum muaj zog tau pom ntawm cov qib folate thiab homocysteine thiab qhov pheej hmoo ntawm cov kab mob plawv.
- vitamin E muaj cov khoom antioxidant, yog qhov tsim nyog rau kev ua haujlwm ntawm cov gonads, mob plawv, yog lub zog khov kho ntawm cov qog ua cell. Nrog lub cev tsis muaj peev xwm ntawm vitamin E, hemolysis ntawm erythrocytes thiab cov hlab ntsha hlwb tau pom.
- Vitamin H koom rau hauv kev sib txuas ntawm cov rog, glycogen, cov metabolism hauv cov amino acids. Kev tsis txaus noj cov vitamins no tuaj yeem ua rau cuam tshuam ntawm lub xeev ntawm daim tawv nqaij.
- Cov vitamins PP koom nrog cov kev coj ua tsis raug ntawm lub zog hauv lub cev. Kev siv cov vitamins tsis txaus yog ua kom muaj kev cuam tshuam ntawm lub xeev ib txwm ntawm daim tawv nqaij, lub plab zom mov thiab lub plab hlwb.
- poov tshuaj yog lub ntsiab intracellular ion uas koom nrog kev tswj hwm dej, acid thiab electrolyte tshuav, koom rau hauv cov txheej txheem ntawm cov hlab ntsha tsis tuaj yeem, kev tswj qhov siab.
- Silicon suav nrog kev hais ua ke hauv cov txheej txheem glycosaminoglycans thiab txhawb kev sib txuas rau collagen.
- magnesium koom rau hauv lub zog hauv lub cev, kev sib txuas ntawm cov protein, nucleic acids, muaj lub zog los tswj lub cev ntawm cov qog ua pa, yog qhov tsim nyog los tswj homeostasis ntawm calcium, potassium thiab sodium. Tsis muaj cov hlau nplaum ua rau cov ntshav hypomagnesemia, qhov kev pheej hmoo ntawm kev mob ntshav siab, mob plawv.
- phosphorus koom nrog ntau txoj kev ua haujlwm hauv physiological, suav nrog cov metabolism hauv lub zog, tswj cov kua qaub-lub hauv paus kev tshuav nyiaj, yog ib feem ntawm phospholipids, nucleotides thiab nucleic acids, yog qhov tsim nyog rau kev nplua nuj ntawm pob txha thiab hniav. Qhov tsis txaus ua rau mob anorexia, ua kom muaj ntshav, rickets.
- Hlau yog ib feem ntawm cov protein ua ntawm ntau cov haujlwm, suav nrog enzymes. Koom nyob rau hauv kev thauj khoom ntawm hluav taws xob, oxygen, ua kom ntseeg tau cov chav kawm ntawm cov tshuaj tiv thaiv cov tshuaj tiv thaiv thiab ua kom lub zog ntawm peroxidation. Kev noj tsis txaus ua rau hypochromic anemia, myoglobin-tsis muaj atony ntawm cov leeg pob txha, muaj zog rog, myocardiopathy, atrophic gastritis.
- cobalt yog ib feem ntawm vitamin B12. Ua kom cov enzymes ntawm cov metabolism hauv fatty acid thiab cov folic acid metabolism.
- manganese koom nrog kev tsim cov pob txha thiab cov nqaij txuas, yog ib feem ntawm cov enzymes koom nrog cov metabolism hauv cov amino acids, carbohydrates, catecholamines; qhov tseem ceeb rau hluavtaws roj thiab cov nucleotides. Kev noj zaub mov tsis txaus yog nrog kev poob qis hauv kev loj hlob, kev tsis sib haum xeeb ntawm cov qog, nce cov pob txha tawv nqaij, muaj kev cuam tshuam ntawm carbohydrate thiab lipid metabolism.
- Tooj yog ib feem ntawm cov enzymes nrog kev ua ub no thiab kev koom tes hauv cov hlau metabolism, txhawb kev nqus ntawm cov protein thiab carbohydrates. Koom nrog cov txheej txheem muab cov ntaub so ntswg ntawm tib neeg lub cev nrog oxygen. Qhov tsis txaus yog pom los ntawm kev tsis sib haum xeeb hauv kev tsim kab mob plawv thiab pob txha pob txha, kev txhim kho ntawm cov ntaub so ntswg mob tsis tuaj yeem.
- molybdenum yog cofactor ntawm ntau cov enzymes uas muab cov metabolism hauv cov leej faj uas muaj cov amino acids, purines thiab pyrimidines.
- selenium - qhov khoom tseem ceeb ntawm cov tshuaj tiv thaiv antioxidant ntawm tib neeg lub cev, muaj cov tshuaj tiv thaiv immunomodulatory, koom nrog txoj cai ntawm kev coj ua ntawm cov thyroid hormones. Qhov tsis zoo ua rau muaj tus kab mob Kashin-Beck (osteoarthritis nrog ntau yam kev puas tsuaj ntawm pob qij txha, txha nraub qaum thiab mob kawg), tus kab mob Keshan (mob myocardiopathy), mob ntshav qab zib thrombastenia.
- zinc yog ib feem ntawm ntau tshaj 300 lub enzymes, koom nrog hauv cov txheej txheem ntawm cov khoom sib txuas thiab decomposition ntawm carbohydrates, cov nqaijrog, cov rog, nucleic acids thiab nyob rau hauv cov kev cai ntawm kev hais tawm ntawm ntau cov noob. Kev noj zaub mov tsis txaus ua rau cov ntshav tsis txaus, ua rau lub cev tsis ua haujlwm, ua haujlwm ntawm lub siab, mob ntshav ntawm lub cev, thiab kev ua tsis taus ntawm lub cev. Cov kev tshawb fawb tsis ntev los no tau qhia txog kev muaj peev xwm ntawm qib siab ntawm zinc ua rau cuam tshuam kev cuam tshuam tooj liab thiab thiaj li pab txhawb kev txhim kho ntshav.
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