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 | 626 kcal | 1684 kcal | 37.2% | 5.9% | 269 g |
| Cov nqaijrog | 26 g | 76 g | 34.2% | 5.5% | 292 g |
| rog | 52 g | 56 g | 92.9% | 14.8% | 108 g |
| carbohydrates | 13.4 g | 219 g | 6.1% | 1% | 1634 g |
| Cov organic acids | 0.1 g | ~ | |||
| Kev noj haus fiber ntau | 4.8 g | 20 g | 24% | 3.8% | 417 g |
| dej | 2.5 g | 2273 g | 0.1% | 90920 g | |
| tshauv | 1.2 g | ~ | |||
| vitamins | |||||
| Vitamin B1, thiamine | 0.43 mg | 1.5 mg | 28.7% | 4.6% | 349 g |
| Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 1% | 1636 g |
| Vitamin B4, choline | 55 mg | 500 mg | 11% | 1.8% | 909 g |
| Vitamin B5, Pantothenic | 1.202 mg | 5 mg | 24% | 3.8% | 416 g |
| Vitamin B6, pyridoxine | 0.461 mg | 2 mg | 23.1% | 3.7% | 434 g |
| Vitamin B9, folate | 120 mcg | 400 mcg | 30% | 4.8% | 333 g |
| Vitamin C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.1% | 11250 g |
| Vitamin E, alpha tocopherol, TE | 7.9 mg | 15 mg | 52.7% | 8.4% | 190 g |
| Vitamin H, Biotin | 17.5 mcg | 50 mcg | 35% | 5.6% | 286 g |
| Vitamin K, phylloquinone | 2.5 µg | 120 mcg | 2.1% | 0.3% | 4800 g |
| Vitamin PP, tsis muaj | 17.6 mg | 20 mg | 88% | 14.1% | 114 g |
| Niacin | 13.2 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 588 mg | 2500 mg | 23.5% | 3.8% | 425 g |
| Calcium, Cov | 15 mg | 1000 mg | 1.5% | 0.2% | 6667 g |
| Silicon, Yog | 80 mg | 30 mg | 266.7% | 42.6% | 38 g |
| Magnesium, mg | 286 mg | 400 mg | 71.5% | 11.4% | 140 g |
| Sodium, Na | 38 mg | 1300 mg | 2.9% | 0.5% | 3421 g |
| Tub Lauj, S | 280.3 mg | 1000 mg | 28% | 4.5% | 357 g |
| Phosphorus, P. | 385 mg | 800 mg | 48.1% | 7.7% | 208 g |
| Dej tshuaj, Cl | 39 mg | 2300 mg | 1.7% | 0.3% | 5897 g |
| Cov zaub mov | |||||
| Aluminium, Al | 1500 mcg | ~ | |||
| Boron, IB | 200 mcg | ~ | |||
| Vanadium, V. | 170 µg | ~ | |||
| Hlau, Fe | 1.7 mg | 18 mg | 9.4% | 1.5% | 1059 g |
| Iodine, Kuv | 2 µg | 150 mcg | 1.3% | 0.2% | 7500 g |
| Cobalt, Cov | 6.75 µg | 10 µg | 67.5% | 10.8% | 148 g |
| Li, Li | 10.9 µg | ~ | |||
| Maij Mangan, Mn | 1.845 mg | 2 mg | 92.3% | 14.7% | 108 g |
| Tooj liab, Cu | 533 µg | 1000 mcg | 53.3% | 8.5% | 188 g |
| Molybdenum, Xov | 11.6 µg | 70 mcg | 16.6% | 2.7% | 603 g |
| Nickel, ni | 9.65 µg | ~ | |||
| Rubidium, Peb | 9.8 mcg | ~ | |||
| Selenium, Yog Tias | 3.3 µg | 55 mcg | 6% | 1% | 1667 g |
| Strontium, Peb | 200 mcg | ~ | |||
| Titanium, TSI | 45 mcg | ~ | |||
| Cov tshuaj fluorine, F. | 91 mcg | 4000 mg | 2.3% | 0.4% | 4396 g |
| Chromium, Xov | 9.7 mcg | 50 mcg | 19.4% | 3.1% | 515 g |
| Zinc, Zn | 3.28 mg | 12 mg | 27.3% | 4.4% | 366 g |
| Zirconium, Zr | 72.4 µg | ~ | |||
| Kev zom zaub mov carbohydrates | |||||
| Hmoov txhuv nplej siab thiab dextrins | 12.4 g | ~ | |||
| Mono thiab disaccharides (suab thaj) | 1 xyoo | qhov hnyav 100 g | |||
| Noj roj ntxiv rau | |||||
| Kev xa tawm ntawm cov roj ntsha | 9.7 g | qhov hnyav 18.7 g | |||
| Monounsaturated fatty acids | 19.3 g | min 16.8 g | 114.9% | 18.4% | |
| Polyunsaturated fatty acids | 15.2 g | los ntawm 11.2-20.6 g | 100% | 16% | |
| Omega-3 fatty acids | 0.038 g | los ntawm 0.9 txog 3.7 g | 4.2% | 0.7% | |
| Omega-6 fatty acids | 15.217 g | los ntawm 4.7 txog 16.8 g | 100% | 16% |
Tus nqi zog yog 626 kcal.
Kob xyaw txiv laum huab xeeb muaj cov vitamins thiab minerals xws li vitamin B1 - 28,7%, choline - 11%, vitamin B5 - 24%, vitamin B6 - 23,1%, vitamin B9 - 30%, vitamin E - 52,7%, vitamin H - 35%, vitamin PP - 88%, poov tshuaj - 23,5%, silicon - ntawm 266.7%, magnesium - 71,5%, phosphorus yog 48.1%, cobalt - 67,5%, manganese yog 92.3%, tooj liab - 53,3%, molybdenum - 16,6%, chrome - 19,4%, zinc - 27,3%
- 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.
- choline yog ib feem ntawm lecithin uas ua lub luag haujlwm hauv kev sib txuas thiab cov metabolism hauv ntawm phospholipids hauv lub siab, yog qhov chaw ntawm cov pab pawg dawb methyl, ua raws li lipotropic yam.
- 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 E muaj cov khoom noj khoom haus antioxidant, qhov tseem ceeb rau kev ua haujlwm ntawm cov qog pw ua ke, mob nqaij, yog lub zog stabilizer ntawm cov qog ua cell. Thaum tsis muaj peev xwm ntawm cov vitamins E raug pom hemolysis ntawm cov ntshav liab, cov hlab ntsha hlwb tsis xis nyob.
- Vitamin H yog koom nrog hauv kev sib txuas ntawm cov rog, glycogen, thiab cov amino acid metabolism. Kev tsis txaus ntawm cov vitamin no tuaj yeem ua rau cuam tshuam ntawm lub xeev ntawm daim tawv nqaij.
- Cov vitamins PP yog koom nrog rau hauv cov tshuaj tiv thaiv kev tsis txaus ntseeg thiab lub zog hauv lub cev. Kev noj haus tsis txaus ntawm cov vitamins nrog rau kev cuam tshuam ntawm ib txwm muaj mob ntawm daim tawv nqaij, lub plab zom mov thiab lub plab hlwb.
- 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.
- Silicon yog suav nrog kev teeb tsa cov qauv hauv cov lus sib xyaw ntawm gag thiab collagen synthesis.
- 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.
- cobalt yog ib feem ntawm vitamin B12. Ua kom cov enzymes hauv cov metabolism hauv cov rog thiab metabolism ntawm folic acid.
- 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.
- molybdenum yog cofactor ntawm ntau cov enzymes, muab cov metabolism hauv cov leej faj uas muaj amino acids, purines thiab pyrimidines.
- chromium yog koom nrog hauv kev tswj ntawm cov piam thaj hauv ntshav, txhim kho insulin. Qhov ua tsis tiav ua rau muaj kev txo qis qabzib.
- 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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Zog tus nqi lossis cov calorific tus nqi yog tus nqi ntawm lub zog tso tawm nyob rau hauv tib neeg lub cev los ntawm cov zaub mov thaum digestion. Tus nqi zog ntawm cov khoom yog ntsuas hauv kilocalories (kcal) lossis kilo-joules (kJ) ib 100 grams. khoom. Kilocalorie, siv los ntsuas lub zog tus nqi ntawm cov zaub mov, tseem hu ua "cov khoom noj calorie", yog li yog tias koj qhia tus nqi caloric hauv (kilo) calorie prefix kilo feem ntau raug tshem tawm. Cov lus dav dav ntawm lub zog muaj nuj nqis rau cov khoom lag luam Lavxias koj tuaj yeem pom.
Tus nqi noj haus - cov ntsiab lus ntawm carbohydrates, cov rog thiab cov protein nyob hauv cov khoom.
Tus nqi noj haus ntawm cov zaub mov - txheej txheej ntawm cov khoom lag luam khoom lag luam, lub xub ntiag uas ua kom txaus siab lub cev xav tau ntawm ib tug neeg hauv cov khoom tsim nyog thiab lub zog.
Cov vitamins yogorganic tshuaj xav tau nyob rau hauv me me nyob rau hauv kev noj haus ntawm ob tib neeg thiab vertebrates feem ntau. Synthesis ntawm cov vitamins, raws li txoj cai, yog nqa tawm los ntawm cov nroj tsuag, tsis yog tsiaj. Kev noj haus txhua hnub ntawm cov vitamins tsuas yog ob peb milligrams lossis micrograms. Hauv kev sib piv rau cov inorganic vitamins yog pov tseg thaum cua sov. Ntau cov vitamins tsis khov thiab tsis ploj thaum lub sijhawm ua noj lossis ua zaub mov.