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 | 314 kCal | 1684 kCal | 18.6% | 5.9% | 536 g |
| Cov nqaijrog | 8.9 g | 76 g | 11.7% | 3.7% | 854 g |
| rog | 3.7 g | 56 g | 6.6% | 2.1% | 1514 g |
| carbohydrates | 70.21 g | 219 g | 32.1% | 10.2% | 312 g |
| Alimentary fiber ntau | 4.1 g | 20 g | 20.5% | 6.5% | 488 g |
| dej | 4.97 g | 2273 g | 0.2% | 0.1% | 45734 g |
| tshauv | 8.12 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 54 .g | 900 .g | 6% | 1.9% | 1667 g |
| Retinol | 0.049 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.4% | 8333 g |
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.5% | 2143 g |
| Vitamin B2, riboflavin | 0.253 mg | 1.8 mg | 14.1% | 4.5% | 711 g |
| Vitamin B5, pantothenic | 0.92 mg | 5 mg | 18.4% | 5.9% | 543 g |
| Vitamin B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 g |
| Vitamin B9, folate | 40 .g | 400 .g | 10% | 3.2% | 1000 g |
| Vitamin C, ascorbic | 15.5 mg | 90 mg | 17.2% | 5.5% | 581 g |
| Vitamin PP, TSIS TAU | 4.063 mg | 20 mg | 20.3% | 6.5% | 492 g |
| macronutrients | |||||
| Cov Paib, K | 990 mg | 2500 mg | 39.6% | 12.6% | 253 g |
| Calcium, Cov | 311 mg | 1000 mg | 31.1% | 9.9% | 322 g |
| Magnesium, mg | 64 mg | 400 mg | 16% | 5.1% | 625 g |
| Sodium, Na | 2095 mg | 1300 mg | 161.2% | 51.3% | 62 g |
| Tub Lauj, S | 89 mg | 1000 mg | 8.9% | 2.8% | 1124 g |
| Phosphorus, P. | 404 mg | 800 mg | 50.5% | 16.1% | 198 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 1.63 mg | 18 mg | 9.1% | 2.9% | 1104 g |
| Maij Mangan, Mn | 0.59 mg | 2 mg | 29.5% | 9.4% | 339 g |
| Tooj liab, Cu | 240 .g | 1000 .g | 24% | 7.6% | 417 g |
| Selenium, Yog Tias | 10 .g | 55 .g | 18.2% | 5.8% | 550 g |
| Zinc, Zn | 0.9 mg | 12 mg | 7.5% | 2.4% | 1333 g |
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 2.323 g | qhov siab tshaj plaws 18.7 г | |||
| 4: 0 yuv | 0.118 g | ~ | |||
| 6-0 nylon | 0.065 g | ~ | |||
| 8: 0 :qeb | 0.036 g | ~ | |||
| 10: 0 ZPO | 0.08 g | ~ | |||
| 12: 0 Lawd | 0.082 g | ~ | |||
| 14: 0 Tsis lees paub | 0.371 g | ~ | |||
| 16: 0 pev | 1.032 g | ~ | |||
| 18: 0 ua | 0.448 g | ~ | |||
| Monounsaturated fatty acids | 1.055 g | qis 16.8 г | 6.3% | 2% | |
| 16:1 Palmitoleic | 0.096 g | ~ | |||
| 18:1 Olein (omega-9) | 0.903 g | ~ | |||
| Polyunsaturated fatty acids | 0.121 g | los ntawm 11.2 rau 20.6 | 1.1% | 0.4% | |
| 18:2 Linoleic | 0.075 g | ~ | |||
| 18:3 Linolenic | 0.048 g | ~ | |||
| Omega-3 fatty acids | 0.048 g | los ntawm 0.9 rau 3.7 | 5.3% | 1.7% | |
| Omega-6 fatty acids | 0.075 g | los ntawm 4.7 rau 16.8 | 1.6% | 0.5% |
Tus nqi zog yog 314 kcal.
- pob (5.5 oz) = 156 g (489.8 kCal)
- 0,167 pob (5.5 oz) = 26 g (81.6 kCal)
Qos yaj ywm gratin, qhuav mix, uncooked nplua nuj nyob rau hauv cov vitamins thiab minerals xws li: vitamin B2 - 14,1%, vitamin B5 - 18,4%, vitamin C - 17,2%, vitamin PP - 20,3%, poov tshuaj - 39,6%, calcium - 31,1 16, 50,5%, magnesium - 29,5%, phosphorus - 24%, manganese - 18,2%, tooj liab - XNUMX%, selenium - XNUMX%
- 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.
- 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 C koom nrog cov tshuaj tiv thaiv kev rov ua dua, kev ua haujlwm ntawm lub cev tsis muaj zog, txhawb kev nqus ntawm cov hlau. Kev ua kom tsis muaj qab hau ua rau cov pos hniav xoob thiab los ntshav, mob qhov ntswg vim muaj qhov ua rau ntau yam permeability thiab fragility ntawm cov ntshav capillaries.
- 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.
- calcium yog qhov tseem ceeb tshaj plaws ntawm peb cov pob txha, ua cov txheej txheem tswj hwm cov hlab ntsha, koom nrog hauv cov leeg. Calcium tsis txaus ua rau txo cov leeg pob txha caj qaum, txha pob txha thiab pob txha qis, ntxiv kev pheej hmoo txha nqaj qaum.
- 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.
- 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.
- 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.
Tags: Calorie ntsiab lus 314 kcal, tshuaj muaj pes tsawg leeg, khoom noj muaj txiaj ntsig, vitamins, minerals, dab tsi yog cov txiaj ntsig ntawm qos yaj ywm gratin, qhuav mix, uncooked, calories, as-ham, muaj txiaj ntsig zoo ntawm qos yaj ywm gratin, qhuav mix, tsis siav.