Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-345 kCal | I-1684 kCal | 20.5% | 5.9% | 488 g |
| Amaprotheni | 10.5 g | 76 g | 13.8% | 4% | 724 g |
| Amafutha | 1.6 g | 56 g | 2.9% | 0.8% | 3500 g |
| carbohydrate | 64.42 g | 219 g | 29.4% | 8.5% | 340 g |
| I-fiber ejwayelekile | 10.1 g | 20 g | 50.5% | 14.6% | 198 g |
| Water | 12.11 g | 2273 g | 0.5% | 0.1% | 18770 g |
| Ash | 1.28 g | ~ | |||
| Vitamins | |||||
| I-Lutein + Zeaxanthin | 160 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.37 mg | I-1.5 mg | 24.7% | 7.2% | 405 g |
| Uvithamini B2, riboflavin | I-0.114 mg | I-1.8 mg | 6.3% | 1.8% | 1579 g |
| Uvithamini B4, choline | I-37.8 mg | I-500 mg | 7.6% | 2.2% | 1323 g |
| Uvithamini B5, i-pantothenic | I-0.145 mg | I-5 mg | 2.9% | 0.8% | 3448 g |
| Uvithamini B6, pyridoxine | I-0.396 mg | I-2 mg | 19.8% | 5.7% | 505 g |
| Uvithamini B9, folate | 8 µg | 400 µg | 2% | 0.6% | 5000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.57 mg | I-15 mg | 3.8% | 1.1% | 2632 g |
| Uvithamini K, i-phylloquinone | 2.2 µg | 120 µg | 1.8% | 0.5% | 5455 g |
| Uvithamini PP, NE | I-6.269 mg | I-20 mg | 31.3% | 9.1% | 319 g |
| Betaine | I-65.5 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-309 mg | I-2500 mg | 12.4% | 3.6% | 809 g |
| ICalcium, Ca | I-32 mg | I-1000 mg | 3.2% | 0.9% | 3125 g |
| I-Magnesium, Mg | I-96 mg | I-400 mg | 24% | 7% | 417 g |
| I-Sodium, Na | I-4 mg | I-1300 mg | 0.3% | 0.1% | 32500 g |
| Isibabule, S | I-105 mg | I-1000 mg | 10.5% | 3% | 952 g |
| IPhosphorus, uP | I-296 mg | I-800 mg | 37% | 10.7% | 270 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.68 mg | I-18 mg | 14.9% | 4.3% | 672 g |
| I-Manganese, Mn | I-1.034 mg | I-2 mg | 51.7% | 15% | 193 g |
| Ithusi, Cu | 343 µg | 1000 µg | 34.3% | 9.9% | 292 g |
| Selenium, Uma | 37.7 µg | 55 µg | 68.5% | 19.9% | 146 g |
| Zinc, Zn | I-2 mg | I-12 mg | 16.7% | 4.8% | 600 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.8 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.526 g | ~ | |||
| i-valine | 0.515 g | ~ | |||
| Umlando * | 0.236 g | ~ | |||
| Isoleucine | 0.383 g | ~ | |||
| i-leucine | 0.713 g | ~ | |||
| lysine | 0.391 g | ~ | |||
| i-methionine | 0.202 g | ~ | |||
| i-threonine | 0.356 g | ~ | |||
| sdudlamin | 0.175 g | ~ | |||
| phenylalanine | 0.589 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.409 g | ~ | |||
| I-aspartic acid | 0.655 g | ~ | |||
| glycine | 0.38 g | ~ | |||
| I-Glutamic acid | 2.741 g | ~ | |||
| Amaprotheni | 1.247 g | ~ | |||
| i-serine | 0.443 g | ~ | |||
| i-tyrosine | 0.301 g | ~ | |||
| I-Cysteine | 0.232 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.335 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.004 g | ~ | |||
| 14: 0 I-Myristic | 0.008 g | ~ | |||
| 16: 0 I-Palmitic | 0.286 g | ~ | |||
| 18: 0 UStearin | 0.012 g | ~ | |||
| Ama-acid e-monounsaturated | 0.205 g | iminithi 16.8 г | 1.2% | 0.3% | |
| 16: 1 I-Palmitoleic | 0.004 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.168 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.771 g | kusuka ku-11.2 kuya ku-20.6 | 6.9% | 2% | |
| 18:2 Linoleic | 0.695 g | ~ | |||
| 18: 3 Ezomzimba | 0.077 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.077 g | kusuka ku-0.9 kuya ku-3.7 | 8.6% | 2.5% | |
| Ama-acids ama-Omega-6 | 0.695 g | kusuka ku-4.7 kuya ku-16.8 | 14.8% | 4.3% |
Inani lamandla lingu-345 kcal.
- indebe = 148 g (510.6 kCal)
Ufulawa webhali noma ukugaya amavithamini namaminerali acebile njenge: vitamin B1 - 24,7%, vitamin B6 - 19,8%, vitamin PP - 31,3%, potassium - 12,4%, magnesium - 24%, phosphorus - 37% , insimbi - 14,9%, i-manganese - 51,7%, ithusi - 34,3%, i-selenium - 68,5%, i-zinc - 16,7%
- Vitamin B1 kuyingxenye yama-enzyme abaluleke kakhulu we-carbohydrate namandla we-metabolism, okunikeza umzimba amandla nezinto zepulasitiki, kanye nokwakheka komzimba kwama-amino acid we-branched-chain. Ukuntuleka kwaleli vithamini kuholela ekuphazamisekeni okukhulu kwezinhlelo zezinzwa, zokugaya ukudla nezinhliziyo.
- Vitamin B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- magnesium ubamba iqhaza emetabolism yamandla, ukuhlanganiswa kwamaprotheni, ama-nucleic acid, kunomthelela wokuzinza kulwelwesi, kuyadingeka ukugcina i-homeostasis ye-calcium, i-potassium ne-sodium. Ukuntuleka kwe-magnesium kuholela ku-hypomagnesemia, ingozi eyengeziwe yokuthola umfutho wegazi ophezulu, isifo senhliziyo.
- phosphorus ibamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-base, iyingxenye ye-phospholipids, i-nucleotide kanye ne-nucleic acid, iyadingeka ekwenzeni i-mineralization yamathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- Iron kuyingxenye yamaprotheni emisebenzi ehlukahlukene, kufaka phakathi ama-enzyme. Ubamba iqhaza ekuthuthweni kwama-electron, i-oxygen, kuqinisekisa inkambo yokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ku-anemia ye-hypochromic, i-atony engenayo i-myoglobin yemisipha yamathambo, ukukhathala okwandayo, i-myocardiopathy, i-atrophic gastritis.
- I-Manganese iqhaza ekwakhekeni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kubalulekile ukuhlanganiswa kwama-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokwehla kokukhula, iziyaluyalu ohlelweni lokuzala, ukwanda kobucayi bethambo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid metabolism.
- Copper kuyingxenye yama-enzyme anomsebenzi we-redox futhi obandakanyeka ku-metabolism yensimbi, kuvusa ukumuncwa kwamaprotheni nama-carbohydrate. Ubamba iqhaza ezinhlelweni zokuhlinzeka izicubu zomzimba womuntu nge-oxygen. Ukushoda kubonakaliswa yizinkinga ekubunjweni kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu zomzimba ezixhuma i-dysplasia.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, olunomphumela wokuzivikela emzimbeni, obamba iqhaza ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Beck (i-osteoarthritis enokukhubazeka okuningi kwamalunga, umgogodla kanye nemikhawulo), isifo seKeshan (i-endemic myocardiopathy), ifa le-thrombastenia.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
Omaka: okuqukethwe kwekhalori 345 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, indlela ufulawa webhali noma ama-grits awusizo ngayo, ama-calories, izakhi, izakhiwo eziwusizo zikafulawa webhali noma ama-grits