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 | 114 kcal | 1684 kcal | 6.8% | 6% | 1477 g |
| Cov nqaijrog | 9.02 g | 76 g | 11.9% | 10.4% | 843 g |
| rog | 0.38 g | 56 g | 0.7% | 0.6% | 14737 g |
| carbohydrates | 11.64 g | 219 g | 5.3% | 4.6% | 1881 |
| Kev noj haus fiber ntau | 7.9 g | 20 g | 39.5% | 34.6% | 253 g |
| dej | 69.64 g | 2273 g | 3.1% | 2.7% | 3264 g |
| tshauv | 1.42 g | ~ | |||
| vitamins | |||||
| beta carotenes | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 g |
| Vitamin B1, thiamine | 0.169 mg | 1.5 mg | 11.3% | 9.9% | 888 g |
| Vitamin B2, riboflavin | 0.073 mg | 1.8 mg | 4.1% | 3.6% | 2466 g |
| Vitamin B4, choline | 32.7 mg | 500 mg | 6.5% | 5.7% | 1529 g |
| Vitamin B5, Pantothenic | 0.638 mg | 5 mg | 12.8% | 11.2% | 784 g |
| Vitamin B6, pyridoxine | 0.178 mg | 2 mg | 8.9% | 7.8% | 1124 g |
| Vitamin B9, folate | 181 µg | 400 mcg | 45.3% | 39.7% | 221 g |
| Vitamin C, ascorbic | 1.5 mg | 90 mg | 1.7% | 1.5% | 6000 g |
| Vitamin E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7% | 0.6% | 13636 g |
| Vitamin K, phylloquinone | 1.7 µg | 120 mcg | 1.4% | 1.2% | 7059 g |
| Vitamin PP, tsis muaj | 1.06 mg | 20 mg | 5.3% | 4.6% | 1887 |
| macronutrients | |||||
| Cov Paib, K | 369 mg | 2500 mg | 14.8% | 13% | 678 g |
| Calcium, Cov | 19 mg | 1000 mg | 1.9% | 1.7% | 5263 g |
| Magnesium, mg | 36 mg | 400 mg | 9% | 7.9% | 1111 g |
| Sodium, Na | 238 mg | 1300 mg | 18.3% | 16.1% | 546 g |
| Tub Lauj, S | 90.2 mg | 1000 mg | 9% | 7.9% | 1109 g |
| Phosphorus, P. | 180 mg | 800 mg | 22.5% | 19.7% | 444 g |
| Cov zaub mov | |||||
| Hlau, Fe | 3.33 mg | 18 mg | 18.5% | 16.2% | 541 g |
| Maij Mangan, Mn | 0.494 mg | 2 mg | 24.7% | 21.7% | 405 g |
| Tooj liab, Cu | 251 µg | 1000 mcg | 25.1% | 22% | 398 g |
| Selenium, Yog Tias | 2.8 µg | 55 mcg | 5.1% | 4.5% | 1964 |
| Zinc, Zn | 1.27 mg | 12 mg | 10.6% | 9.3% | 945 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono thiab disaccharides (suab thaj) | 1.8 g | qhov hnyav 100 g | |||
| Qhov tseem ceeb cov amino acids | |||||
| Arginine * | 0.697 g | ~ | |||
| valine | 0.448 g | ~ | |||
| Keebkwm * | 0.254 g | ~ | |||
| isoleucine | 0.39 g | ~ | |||
| leucine | 0.654 g | ~ | |||
| lysine | 0.63 g | ~ | |||
| methionine | 0.077 g | ~ | |||
| threonine | 0.323 g | ~ | |||
| Tryptophan | 0.081 g | ~ | |||
| phenylalanine | 0.445 g | ~ | |||
| Cov amino ua kua | |||||
| Alanine | 0.377 g | ~ | |||
| Aspartic acid | 0.998 g | ~ | |||
| Glycine | 0.367 g | ~ | |||
| Glutamic acid | 1.399 g | ~ | |||
| proline | 0.377 g | ~ | |||
| Serine | 0.416 g | ~ | |||
| Tyrosine | 0.241 g | ~ | |||
| cysteine | 0.118 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Kev xa tawm ntawm cov roj ntsha | 0.053 g | qhov hnyav 18.7 g | |||
| 14: 0 Tsis lees paub | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.045 g | ~ | |||
| 18: 0 Stearic | 0.005 g | ~ | |||
| Monounsaturated fatty acids | 0.064 g | min 16.8 g | 0.4% | 0.4% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.061 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.002 g | ~ | |||
| Polyunsaturated fatty acids | 0.175 g | los ntawm 11.2-20.6 g | 1.6% | 1.4% | |
| 18: 2 Linoleic | 0.137 g | ~ | |||
| 18: 3 Linolenic | 0.037 g | ~ | |||
| Omega-3 fatty acids | 0.037 g | los ntawm 0.9 txog 3.7 g | 4.1% | 3.6% | |
| Omega-6 fatty acids | 0.137 g | los ntawm 4.7 txog 16.8 g | 2.9% | 2.5% |
Lub zog muaj nqis yog 114 calories.
- khob = 198 g (225.7 kcal)
Lentils, Noob paub tab, ua noj, nrog ntsev nplua nuj nyob rau hauv cov vitamins thiab minerals uas muaj vitamin B1 - 11,3%, vitamin B5 - 12,8%, vitamin B9 yog 45.3%, poov tshuaj - 14,8%, phosphorus - 22,5%, hlau - 18,5%, manganese - 24,7%, tooj liab - 25,1%
- 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 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 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.
- 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.
- 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.
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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