Nilai nutrisi lan komposisi kimia.
Tabel kasebut nuduhake isi nutrisi (kalori, protein, lemak, karbohidrat, vitamin lan mineral) saben 100 gram bagean sing bisa dipangan.
| Gondho | Quantity | Norm ** | % norma ing 100 g | % norma ing 100 kkal | 100% normal |
| Nilai kalori | 119 kCal | 1684 kCal | 7.1% | 6% | 1415 g |
| Protein | 21.49 g | 76 g | 28.3% | 23.8% | 354 g |
| lemak | 2.97 g | 56 g | 5.3% | 4.5% | 1886 g |
| Water | 73.99 g | 2273 g | 3.3% | 2.8% | 3072 g |
| Ash | 1.87 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 59 μg | 900 μg | 6.6% | 5.5% | 1525 g |
| Retinol | 0.059 mg | ~ | |||
| Vitamin B1, tiamin | 0.012 mg | 1.5 mg | 0.8% | 0.7% | 12500 g |
| Vitamin B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 3.9% | 2118 g |
| Vitamin B5, pantotenat | 0.865 mg | 5 mg | 17.3% | 14.5% | 578 g |
| Vitamin B6, pyridoxine | 0.231 mg | 2 mg | 11.6% | 9.7% | 866 g |
| Vitamin B9, folat | 17 μg | 400 μg | 4.3% | 3.6% | 2353 g |
| Vitamin B12, kobalamin | 2.31 μg | 3 μg | 77% | 64.7% | 130 g |
| Vitamin PP, NO | 1.462 mg | 20 mg | 7.3% | 6.1% | 1368 g |
| Makronutrien | |||||
| Kalium, K | 487 mg | 2500 mg | 19.5% | 16.4% | 513 g |
| Kalsium, Ca | 90 mg | 1000 mg | 9% | 7.6% | 1111 g |
| Magnesium, mg | 38 mg | 400 mg | 9.5% | 8% | 1053 g |
| Natrium, Na | 51 mg | 1300 mg | 3.9% | 3.3% | 2549 g |
| Belerang, S | 214.9 mg | 1000 mg | 21.5% | 18.1% | 465 g |
| Fosfor, P | 269 mg | 800 mg | 33.6% | 28.2% | 297 g |
| Lacak Unsur | |||||
| Wesi, Fe | 1.67 mg | 18 mg | 9.3% | 7.8% | 1078 g |
| Manganese, Mbak | 0.769 mg | 2 mg | 38.5% | 32.4% | 260 g |
| Tembaga, Cu | 250 μg | 1000 μg | 25% | 21% | 400 g |
| Selenium, Yen | 16.2 μg | 55 μg | 29.5% | 24.8% | 340 g |
| Seng, Zn | 0.96 mg | 12 mg | 8% | 6.7% | 1250 g |
| Asam Amino Penting | |||||
| Arginin * | 1.286 g | ~ | |||
| valine | 1.107 g | ~ | |||
| Histidin * | 0.633 g | ~ | |||
| Isoleucine | 0.99 g | ~ | |||
| leucine | 1.746 g | ~ | |||
| lisin | 1.973 g | ~ | |||
| methionine | 0.636 g | ~ | |||
| threonine | 0.942 g | ~ | |||
| tryptophan | 0.241 g | ~ | |||
| fenilalanin | 0.839 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 1.3 g | ~ | |||
| Asam partikel | 2.2 g | ~ | |||
| glycine | 1.031 g | ~ | |||
| Asam glutamat | 3.208 g | ~ | |||
| Prolin | 0.76 g | ~ | |||
| serine | 0.877 g | ~ | |||
| tirosin | 0.725 g | ~ | |||
| cysteine | 0.23 g | ~ | |||
| Steroid | |||||
| kolesterol | 53 mg | maks 300 mg | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 0.579 g | maksimal 18.7 г | |||
| 14: 0 Myristic | 0.062 g | ~ | |||
| 16: 0 Palmitic | 0.427 g | ~ | |||
| 18: 0 Stearin | 0.085 g | ~ | |||
| Asam lemak tak jenuh tunggal | 0.905 g | min 16.8 г | 5.4% | 4.5% | |
| 16: 1 Palmitoleik | 0.49 g | ~ | |||
| 18:1 Olein (omega-9) | 0.388 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.018 g | ~ | |||
| Asam lemak polimaturaturasi | 1.035 g | saka 11.2 kanggo 20.6 | 9.2% | 7.7% | |
| 18: 2 Linolik | 0.087 g | ~ | |||
| 18: 3 Linolen | 0.067 g | ~ | |||
| 18: 4 Omega-3 pati | 0.041 g | ~ | |||
| 20: 4 Arachidonic | 0.132 g | ~ | |||
| 20: 5 Asam eicosapentaenoic (EPA), Omega-3 | 0.244 g | ~ | |||
| Omega-3 asam lemak | 0.817 g | saka 0.9 kanggo 3.7 | 90.8% | 76.3% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.094 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.371 g | ~ | |||
| Omega-6 asam lemak | 0.219 g | saka 4.7 kanggo 16.8 | 4.7% | 3.9% |
Nilai energi yaiku 119 kkal.
- 3 ons = 85 g (101.2 kCal)
- isi = 124 g (147.6 kCal)
Chukuchan masak ing geni sugih ing vitamin lan mineral kayata: vitamin B5 - 17,3%, vitamin B6 - 11,6%, vitamin B12 - 77%, kalium - 19,5%, fosfor - 33,6%, mangan - 38,5% , tembaga - 25%, selenium - 29,5%
- vitamin B5 melu protein, lemak, metabolisme karbohidrat, metabolisme kolesterol, sintesis saka pirang-pirang hormon, hemoglobin, ningkatake penyerapan asam amino lan gula ing usus, ndhukung fungsi korteks adrenal. Kurang asam pantotenat bisa nyebabake kerusakan kulit lan membran lendhut.
- vitamin B6 melu pangopènan reaksi kekebalan, hambatan lan proses eksitasi ing sistem saraf pusat, ing konversi asam amino, ing metabolisme triptofan, lipid lan asam nukleat, nyumbang kanggo pambentukan normal eritrosit, pangopènan level normal homosistein ing getih. Asupan vitamin B6 sing ora cekap diiringi nyuda napsu, nglanggar kondisi kulit, pangembangan homossteinemia, anemia.
- vitamin B12 nduweni peran penting ing metabolisme lan konversi asam amino. Folat lan vitamin B12 minangka vitamin sing ana gandhengane lan kalebu pembentukan getih. Kekurangan vitamin B12 nyebabake pangembangan kekurangan folat sebagean utawa sekunder, uga anemia, leukopenia, trombositopenia.
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- fosfor melu akeh proses fisiologis, kalebu metabolisme energi, ngatur keseimbangan asam-basa, yaiku bagean saka fosfolipid, nukleotida lan asam nukleat, perlu kanggo mineralisasi balung lan untu. Kekirangan nyebabake anorexia, anemia, rickets.
- Manganese melu pembentukan balung lan jaringan ikat, minangka bagean saka enzim sing melu metabolisme asam amino, karbohidrat, katekolamin; penting kanggo sintesis kolesterol lan nukleotida. Konsumsi sing ora cukup diiringi rasa mudhun sing alon, kelainan ing sistem reproduksi, nambah fragility jaringan tulang, kelainan karbohidrat lan metabolisme lipid.
- tembaga minangka bagean saka enzim kanthi kegiatan redoks lan melu metabolisme zat besi, stimulasi panyerapan protein lan karbohidrat. Melu proses nyedhiyakake jaringan awak manungsa kanthi oksigen. Kekurangan kasebut diwujudake dening kelainan nalika pembentukan sistem kardiovaskular lan kerangka, pangembangan displasia jaringan ikat.
- selenium - unsur penting sistem pertahanan antioksidan awak manungsa, duwe efek imunomodulator, melu regulasi tumindak hormon tiroid. Kekirangan nyebabake penyakit Kashin-Beck (osteoarthritis kanthi pirang-pirang cacat sendi, tulang punggung lan ekstremitas), penyakit Keshan (miokardiopati endemik), trombastenia turun temurun.
Tags: isi kalori 119 kkal, komposisi kimia, nilai gizi, vitamins, mineral, carane migunani Chukuchan, masak ing panas, kalori, gizi, migunani saka Chukuchan masak ing panas.