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-127 kCal | I-1684 kCal | 7.5% | 5.9% | 1326 g |
| Amaprotheni | 17.9 g | 76 g | 23.6% | 18.6% | 425 g |
| Amafutha | 3.7 g | 56 g | 6.6% | 5.2% | 1514 g |
| carbohydrate | 5.3 g | 219 g | 2.4% | 1.9% | 4132 g |
| Water | 71.7 g | 2273 g | 3.2% | 2.5% | 3170 g |
| Ash | 1.4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 8367 µg | 900 µg | 929.7% | 732% | 11 g |
| Retinol | I-8.2 mg | ~ | |||
| i-beta Carotene | I-1 mg | I-5 mg | 20% | 15.7% | 500 g |
| Uvithamini B1, thiamine | I-0.3 mg | I-1.5 mg | 20% | 15.7% | 500 g |
| Uvithamini B2, riboflavin | I-2.19 mg | I-1.8 mg | 121.7% | 95.8% | 82 g |
| Uvithamini B4, choline | I-635 mg | I-500 mg | 127% | 100% | 79 g |
| Uvithamini B5, i-pantothenic | I-6.8 mg | I-5 mg | 136% | 107.1% | 74 g |
| Uvithamini B6, pyridoxine | I-0.7 mg | I-2 mg | 35% | 27.6% | 286 g |
| Uvithamini B9, folate | 240 µg | 400 µg | 60% | 47.2% | 167 g |
| Uvithamini B12, cobalamin | 60 µg | 3 µg | 2000% | 1574.8% | 5 g |
| Uvithamini C, ascorbic | I-33 mg | I-90 mg | 36.7% | 28.9% | 273 g |
| Uvithamini D, calciferol | 1.2 µg | 10 µg | 12% | 9.4% | 833 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.9 mg | I-15 mg | 6% | 4.7% | 1667 g |
| Uvithamini H, biotin | 98 µg | 50 µg | 196% | 154.3% | 51 g |
| Uvithamini K, i-phylloquinone | 3.1 µg | 120 µg | 2.6% | 2% | 3871 g |
| Uvithamini PP, NE | I-13 mg | I-20 mg | 65% | 51.2% | 154 g |
| niacin | I-9 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-277 mg | I-2500 mg | 11.1% | 8.7% | 903 g |
| ICalcium, Ca | I-9 mg | I-1000 mg | 0.9% | 0.7% | 11111 g |
| I-Magnesium, Mg | I-18 mg | I-400 mg | 4.5% | 3.5% | 2222 g |
| I-Sodium, Na | I-104 mg | I-1300 mg | 8% | 6.3% | 1250 g |
| Isibabule, S | I-239 mg | I-1000 mg | 23.9% | 18.8% | 418 g |
| IPhosphorus, uP | I-314 mg | I-800 mg | 39.3% | 30.9% | 255 g |
| Iklorini, Cl | I-100 mg | I-2300 mg | 4.3% | 3.4% | 2300 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-6.9 mg | I-18 mg | 38.3% | 30.2% | 261 g |
| Iodine, mina | 6.3 µg | 150 µg | 4.2% | 3.3% | 2381 g |
| ICobalt, Co | 19.9 µg | 10 µg | 199% | 156.7% | 50 g |
| I-Manganese, Mn | I-0.315 mg | I-2 mg | 15.8% | 12.4% | 635 g |
| Ithusi, Cu | 3800 µg | 1000 µg | 380% | 299.2% | 26 g |
| IMolybdenum, Mo. | 110 µg | 70 µg | 157.1% | 123.7% | 64 g |
| UNickel, uNi | 63 µg | ~ | |||
| Selenium, Uma | 39.7 µg | 55 µg | 72.2% | 56.9% | 139 g |
| I-fluorine, uF | 230 µg | 4000 µg | 5.8% | 4.6% | 1739 g |
| I-Chrome, Cr | 32 µg | 50 µg | 64% | 50.4% | 156 g |
| Zinc, Zn | I-5 mg | I-12 mg | 41.7% | 32.8% | 240 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.25 g | ~ | |||
| i-valine | 1.25 g | ~ | |||
| Umlando * | 0.85 g | ~ | |||
| Isoleucine | 0.93 g | ~ | |||
| i-leucine | 1.59 g | ~ | |||
| lysine | 1.43 g | ~ | |||
| i-methionine | 0.44 g | ~ | |||
| I-Methionine + iCysteine | 0.76 g | ~ | |||
| i-threonine | 0.81 g | ~ | |||
| sdudlamin | 0.24 g | ~ | |||
| phenylalanine | 0.93 g | ~ | |||
| I-Phenylalanine + iTyrosine | 1.66 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.01 g | ~ | |||
| I-aspartic acid | 1.35 g | ~ | |||
| glycine | 0.94 g | ~ | |||
| I-Glutamic acid | 1.95 g | ~ | |||
| Amaprotheni | 1.02 g | ~ | |||
| i-serine | 0.66 g | ~ | |||
| i-tyrosine | 0.73 g | ~ | |||
| I-Cysteine | 0.32 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-270 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1.3 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.02 g | ~ | |||
| 16: 0 I-Palmitic | 0.45 g | ~ | |||
| 18: 0 UStearin | 0.81 g | ~ | |||
| Ama-acid e-monounsaturated | 0.7 g | iminithi 16.8 г | 4.2% | 3.3% | |
| 16: 1 I-Palmitoleic | 0.05 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.55 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.84 g | kusuka ku-11.2 kuya ku-20.6 | 7.5% | 5.9% | |
| 18:2 Linoleic | 0.42 g | ~ | |||
| 18: 3 Ezomzimba | 0.02 g | ~ | |||
| 20: 4 I-Arachidonic | 0.22 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.2 g | kusuka ku-0.9 kuya ku-3.7 | 22.2% | 17.5% | |
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.18 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.64 g | kusuka ku-4.7 kuya ku-16.8 | 13.6% | 10.7% |
Inani lamandla lingu-127 kcal.
isibindi sesilwane ucebile amavithamini namaminerali njenge: vitamin A - 929,7%, beta-carotene - 20%, uvithamini B1 - 20%, uvithamini B2 - 121,7%, choline - 127%, uvithamini B5 - 136%, uvithamini B6 - 35%, uvithamini B9 - 60%, uvithamini B12 - 2000%, uvithamini C - 36,7%, uvithamini D - 12%, uvithamini H - 196%, uvithamini PP - 65%, potassium - 11,1%, i-phosphorus - 39,3%, insimbi - 38,3%, i-cobalt - 199%, i-manganese - 15,8%, ithusi - 380%, i-molybdenum - 157,1%, i-selenium - 72,2%, i-chromium - 64%, i-zinc - 41,7%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- I-B-carotene I-provitamin A futhi inezakhi ze-antioxidant. 6 mcg we-beta-carotene ilingana no-1 mcg kavithamini A.
- Uvithamini V1 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.
- Uvithamini V2 ibamba iqhaza ekuphenduleni kwe-redox, ithuthukisa ukuzwela kombala kwe-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephula isimo sesikhumba, ulwelwesi lwamafinyila, ukukhanya okungahambi kahle nokubona kwantambama.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Uvithamini V5 iqhaza amaprotheni, fat, carbohydrate umzimba, cholesterol umzimba, zamagama amaningi ama-hormone, i-hemoglobin, ikhuthaza ukumuncwa amino acid kanye noshukela emathunjini, isekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- Uvithamini V6 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 V9 njenge-coenzyme, babamba iqhaza ekuguqulweni komzimba kwama-nucleic acid kanye nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula kwamaseli nokwehlukana, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. Ukusetshenziswa okunganele kwefolate ngesikhathi sokukhulelwa kungenye yezimbangela zokuvuthwa ngaphambi kwesikhathi, ukungondleki, ukukhubazeka okuzelwe kanye nokuphazamiseka kokukhula kwengane. Ukuhlangana okuqinile kukhonjisiwe phakathi kwamazinga e-folate ne-homocysteine kanye nengozi yesifo senhliziyo.
- Uvithamini V12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- Vitamin C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- Vitamin D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- Vitamin H. iqhaza ekwakhekeni kwamafutha, i-glycogen, imetabolism yama-amino acid. Ukudla okunganele kwaleli vithamini kungaholela ekuphazanyisweni kwesimo esijwayelekile sesikhumba.
- 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.
- 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.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
- 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.
Ungathola umhlahlandlela ophelele wemikhiqizo ewusizo kakhulu kusithasiselo.
IZIMPENDULO NGOMKHIQIZO Isibindi senkomo
Omaka: okuqukethwe ikhalori 127 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo enkomeni yesibindi, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zesibindi senkomo
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.
2021-02-17