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 | 116 kCal | 1684 kCal | 6.9% | 5.9% | 1452 g |
| Cov nqaijrog | 1.49 g | 76 g | 2% | 1.7% | 5101 g |
| rog | 0.14 g | 56 g | 0.3% | 0.3% | 40000 g |
| carbohydrates | 23.58 g | 219 g | 10.8% | 9.3% | 929 g |
| Alimentary fiber ntau | 3.9 g | 20 g | 19.5% | 16.8% | 513 g |
| dej | 70.13 g | 2273 g | 3.1% | 2.7% | 3241 g |
| tshauv | 0.76 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 6 .g | 900 .g | 0.7% | 0.6% | 15000 g |
| beta carotenes | 0.073 mg | 5 mg | 1.5% | 1.3% | 6849 g |
| Vitamin B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 5.4% | 1579 g |
| Vitamin B2, riboflavin | 0.028 mg | 1.8 mg | 1.6% | 1.4% | 6429 g |
| Vitamin B4, choline | 16.2 mg | 500 mg | 3.2% | 2.8% | 3086 g |
| Vitamin B5, pantothenic | 0.311 mg | 5 mg | 6.2% | 5.3% | 1608 g |
| Vitamin B6, pyridoxine | 0.228 mg | 2 mg | 11.4% | 9.8% | 877 g |
| Vitamin B9, folate | 16 .g | 400 .g | 4% | 3.4% | 2500 g |
| Vitamin C, ascorbic | 12.1 mg | 90 mg | 13.4% | 11.6% | 744 g |
| Vitamin E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 2% | 4412 g |
| Vitamin K, phylloquinone | 2.3 .g | 120 .g | 1.9% | 1.6% | 5217 g |
| Vitamin PP, TSIS TAU | 0.552 mg | 20 mg | 2.8% | 2.4% | 3623 g |
| macronutrients | |||||
| Cov Paib, K | 670 mg | 2500 mg | 26.8% | 23.1% | 373 g |
| Calcium, Cov | 14 mg | 1000 mg | 1.4% | 1.2% | 7143 g |
| Magnesium, mg | 18 mg | 400 mg | 4.5% | 3.9% | 2222 g |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 0.5% | 16250 g |
| Tub Lauj, S | 14.9 mg | 1000 mg | 1.5% | 1.3% | 6711 g |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 5.3% | 1633 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 0.52 mg | 18 mg | 2.9% | 2.5% | 3462 g |
| Maij Mangan, Mn | 0.371 mg | 2 mg | 18.6% | 16% | 539 g |
| Tooj liab, Cu | 152 .g | 1000 .g | 15.2% | 13.1% | 658 g |
| Selenium, Yog Tias | 0.7 .g | 55 .g | 1.3% | 1.1% | 7857 g |
| Zinc, Zn | 0.2 mg | 12 mg | 1.7% | 1.5% | 6000 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono- thiab disaccharides (suab thaj) | 0.49 g | qhov siab tshaj plaws 100 г | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 0.124 g | ~ | |||
| valine | 0.06 g | ~ | |||
| Keebkwm * | 0.033 g | ~ | |||
| isoleucine | 0.05 g | ~ | |||
| ntxhawj | 0.094 g | ~ | |||
| lysine | 0.058 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonine | 0.052 g | ~ | |||
| tryptophan | 0.012 g | ~ | |||
| phenylalanine | 0.069 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.061 g | ~ | |||
| Aspartic acid | 0.151 g | ~ | |||
| glycine | 0.052 g | ~ | |||
| Glutamic acid | 0.176 g | ~ | |||
| proline | 0.053 g | ~ | |||
| cov serine | 0.079 g | ~ | |||
| tyrosine | 0.039 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 0.029 g | qhov siab tshaj plaws 18.7 г | |||
| 16: 0 pev | 0.027 g | ~ | |||
| 18: 0 ua | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.005 g | qis 16.8 г | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 0.06 g | los ntawm 11.2 rau 20.6 | 0.5% | 0.4% | |
| 18:2 Linoleic | 0.05 g | ~ | |||
| 18:3 Linolenic | 0.009 g | ~ | |||
| Omega-3 fatty acids | 0.009 g | los ntawm 0.9 rau 3.7 | 1% | 0.9% | |
| Omega-6 fatty acids | 0.05 g | los ntawm 4.7 rau 16.8 | 1.1% | 0.9% |
Tus nqi zog yog 116 kcal.
- khob, cubes = 136 g (157.8 kCal)
- 0,5 khob, khob = 68 g (78.9 kCal)
Yams, hau lossis ci, tsis muaj ntsev nplua nuj nyob hauv cov vitamins thiab minerals xws li: vitamin B6 - 11,4%, vitamin C - 13,4%, potassium - 26,8%, manganese - 18,6%, tooj liab - 15,2%
- 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 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.
- 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.
- 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.
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