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-313 kCal | I-1684 kCal | 18.6% | 5.9% | 538 g |
| Amaprotheni | 10 g | 76 g | 13.2% | 4.2% | 760 g |
| Amafutha | 1.3 g | 56 g | 2.3% | 0.7% | 4308 g |
| carbohydrate | 65.4 g | 219 g | 29.9% | 9.6% | 335 g |
| I-fiber ejwayelekile | 8.1 g | 20 g | 40.5% | 12.9% | 247 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.27 mg | I-1.5 mg | 18% | 5.8% | 556 g |
| Uvithamini B2, riboflavin | I-0.08 mg | I-1.8 mg | 4.4% | 1.4% | 2250 g |
| Uvithamini B4, choline | I-37.8 mg | I-500 mg | 7.6% | 2.4% | 1323 g |
| Uvithamini B5, i-pantothenic | I-0.145 mg | I-5 mg | 2.9% | 0.9% | 3448 g |
| Uvithamini B6, pyridoxine | I-0.54 mg | I-2 mg | 27% | 8.6% | 370 g |
| Uvithamini B9, folate | 32 µg | 400 µg | 8% | 2.6% | 1250 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.5 mg | I-15 mg | 10% | 3.2% | 1000 g |
| Uvithamini K, i-phylloquinone | 2.2 µg | 120 µg | 1.8% | 0.6% | 5455 g |
| Uvithamini PP, NE | I-4.7 mg | I-20 mg | 23.5% | 7.5% | 426 g |
| niacin | I-2.7 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-205 mg | I-2500 mg | 8.2% | 2.6% | 1220 g |
| ICalcium, Ca | I-80 mg | I-1000 mg | 8% | 2.6% | 1250 g |
| I-Magnesium, Mg | I-50 mg | I-400 mg | 12.5% | 4% | 800 g |
| I-Sodium, Na | I-15 mg | I-1300 mg | 1.2% | 0.4% | 8667 g |
| Isibabule, S | I-81 mg | I-1000 mg | 8.1% | 2.6% | 1235 g |
| IPhosphorus, uP | I-343 mg | I-800 mg | 42.9% | 13.7% | 233 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.8 mg | I-18 mg | 10% | 3.2% | 1000 g |
| ICobalt, Co | 2.1 µg | 10 µg | 21% | 6.7% | 476 g |
| I-Manganese, Mn | I-0.76 mg | I-2 mg | 38% | 12.1% | 263 g |
| Ithusi, Cu | 370 µg | 1000 µg | 37% | 11.8% | 270 g |
| IMolybdenum, Mo. | 13 µg | 70 µg | 18.6% | 5.9% | 538 g |
| Selenium, Uma | 37.7 µg | 55 µg | 68.5% | 21.9% | 146 g |
| I-fluorine, uF | 90 µg | 4000 µg | 2.3% | 0.7% | 4444 g |
| Zinc, Zn | I-1.09 mg | I-12 mg | 9.1% | 2.9% | 1101 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 63.8 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.1 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.49 g | ~ | |||
| i-valine | 0.48 g | ~ | |||
| Umlando * | 0.23 g | ~ | |||
| Isoleucine | 0.47 g | ~ | |||
| i-leucine | 0.51 g | ~ | |||
| lysine | 0.35 g | ~ | |||
| i-methionine | 0.16 g | ~ | |||
| I-Methionine + iCysteine | 0.36 g | ~ | |||
| i-threonine | 0.25 g | ~ | |||
| sdudlamin | 0.12 g | ~ | |||
| phenylalanine | 0.52 g | ~ | |||
| I-Phenylalanine + iTyrosine | 0.82 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.41 g | ~ | |||
| I-aspartic acid | 0.64 g | ~ | |||
| glycine | 0.41 g | ~ | |||
| I-Glutamic acid | 2.4 g | ~ | |||
| Amaprotheni | 1.31 g | ~ | |||
| i-serine | 0.39 g | ~ | |||
| i-tyrosine | 0.3 g | ~ | |||
| I-Cysteine | 0.2 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.4 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.077 g | kusuka ku-0.9 kuya ku-3.7 | 8.6% | 2.7% | |
| Ama-acids ama-Omega-6 | 0.695 g | kusuka ku-4.7 kuya ku-16.8 | 14.8% | 4.7% |
Inani lamandla lingu-313 kcal.
- Ingilazi 250 ml = 180 gr (563.4 kcal)
- Ingilazi 200 ml = 145 gr (453.9 kcal)
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 20 g (62.6 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 6 g (18.8 kcal)
Ibhali liyagaya ucebile ngamavithamini namaminerali afana ne: vitamin B1 - 18%, vitamin B6 - 27%, vitamin PP - 23,5%, magnesium - 12,5%, phosphorus - 42,9%, cobalt - 21%, manganese - 38 %, ithusi - 37%, i-molybdenum - 18,6%, i-selenium - 68,5%
- 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.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- 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.
IZIMPENDULO NGOMKHIQIZO Izimbila zebhali
Omaka: okuqukethwe kwekhalori 313 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kusiza kanjani ukuthi amabhali webhali, ama-calories, izakhi zomzimba, izakhiwo eziwusizo
Inani lamandla, noma okuqukethwe kwekhalori Ingabe inani lamandla akhishwa emzimbeni womuntu ekudleni ngesikhathi sokugaya. Inani lamandla omkhiqizo likalwa ngama-kilocalories (kcal) noma ama-kilojoules (kJ) ngamagremu ayi-100. umkhiqizo. I-kilocalorie esetshenziswa ukukala inani lamandla okudla ibizwa nangokuthi “ikhalori yokudla,” ngakho-ke isiqalo sekhilo sivamise ukushiywa lapho kucaciswa amakholori ku-(kilo) kilojoule. Ungabona amathebula amaningi wamandla wemikhiqizo yesiRashiya.
Inani lokudla okunempilo - okuqukethwe kwama-carbohydrate, amafutha namaprotheni kumkhiqizo.
Inani lokudla okunempilo komkhiqizo wokudla - iqoqo lezinto zomkhiqizo wokudla, lapho izidingo zomzimba zomuntu zezinto ezidingekayo namandla zineliseka khona.
Vitamins, izinto eziphilayo ezidingekayo ngamanani amancane ekudleni kwabantu kanye nama-vertebrate amaningi. Amavithamini ngokuvamile ahlanganiswa yizitshalo kunezilwane. Isidingo somuntu sansuku zonke samavithamini singama-milligram ambalwa noma ama-micrograms ambalwa. Ngokungafani nezinto ezingaphili, amavithamini abhujiswa ukushisa okunamandla. Amavithamini amaningi awazinzile futhi "alahlekile" ngesikhathi sokupheka noma sokudla.