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-430 kCal | I-1684 kCal | 25.5% | 5.9% | 392 g |
| Amaprotheni | 6 g | 76 g | 7.9% | 1.8% | 1267 g |
| Amafutha | 9.8 g | 56 g | 17.5% | 4.1% | 571 g |
| carbohydrate | 79.9 g | 219 g | 36.5% | 8.5% | 274 g |
| I-fiber ejwayelekile | 1.8 g | 20 g | 9% | 2.1% | 1111 g |
| Water | 2.5 g | 2273 g | 0.1% | 90920 g | |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 737 µg | 900 µg | 81.9% | 19% | 122 g |
| I-Retinol | I-0.735 mg | ~ | |||
| i-alpha Carotene | 16 µg | ~ | |||
| i-beta Carotene | I-0.024 mg | I-5 mg | 0.5% | 0.1% | 20833 g |
| I-Lutein + Zeaxanthin | 381 µg | ~ | |||
| Uvithamini B1, thiamine | I-1.25 mg | I-1.5 mg | 83.3% | 19.4% | 120 g |
| Uvithamini B2, riboflavin | I-1.42 mg | I-1.8 mg | 78.9% | 18.3% | 127 g |
| Uvithamini B4, choline | I-10 mg | I-500 mg | 2% | 0.5% | 5000 g |
| Uvithamini B5, i-pantothenic | I-0.07 mg | I-5 mg | 1.4% | 0.3% | 7143 g |
| Uvithamini B6, pyridoxine | I-1.67 mg | I-2 mg | 83.5% | 19.4% | 120 g |
| Uvithamini B9, folate | 553 µg | 400 µg | 138.3% | 32.2% | 72 g |
| Uvithamini D, calciferol | 3.3 µg | 10 µg | 33% | 7.7% | 303 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.75 mg | I-15 mg | 5% | 1.2% | 2000 g |
| Uvithamini K, i-phylloquinone | 2.3 µg | 120 µg | 1.9% | 0.4% | 5217 g |
| Uvithamini PP, NE | I-16.67 mg | I-20 mg | 83.4% | 19.4% | 120 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-133 mg | I-2500 mg | 5.3% | 1.2% | 1880 g |
| ICalcium, Ca | I-20 mg | I-1000 mg | 2% | 0.5% | 5000 g |
| I-Magnesium, Mg | I-39 mg | I-400 mg | 9.8% | 2.3% | 1026 g |
| I-Sodium, Na | I-383 mg | I-1300 mg | 29.5% | 6.9% | 339 g |
| IPhosphorus, uP | I-113 mg | I-800 mg | 14.1% | 3.3% | 708 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-6 mg | I-18 mg | 33.3% | 7.7% | 300 g |
| I-Manganese, Mn | I-1.278 mg | I-2 mg | 63.9% | 14.9% | 156 g |
| Ithusi, Cu | 118 µg | 1000 µg | 11.8% | 2.7% | 847 g |
| Selenium, Uma | 5.4 µg | 55 µg | 9.8% | 2.3% | 1019 g |
| Zinc, Zn | I-1.36 mg | I-12 mg | 11.3% | 2.6% | 882 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 40 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Ama-Phytosterol | I-8 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1.4 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.007 g | ~ | |||
| 14: 0 I-Myristic | 0.009 g | ~ | |||
| 16: 0 I-Palmitic | 1.026 g | ~ | |||
| 18: 0 UStearin | 0.323 g | ~ | |||
| Ama-acid e-monounsaturated | 4.303 g | iminithi 16.8 г | 25.6% | 6% | |
| 16: 1 I-Palmitoleic | 0.034 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 4.269 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 4.082 g | kusuka ku-11.2 kuya ku-20.6 | 36.4% | 8.5% | |
| 18:2 Linoleic | 3.846 g | ~ | |||
| 18: 3 Ezomzimba | 0.236 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.236 g | kusuka ku-0.9 kuya ku-3.7 | 26.2% | 6.1% | |
| Ama-acids ama-Omega-6 | 3.846 g | kusuka ku-4.7 kuya ku-16.8 | 81.8% | 19% |
Inani lamandla lingu-430 kcal.
- inkomishi (1 NLEA ekhonzayo) = 30 g (129 kCal)
Okusanhlamvu kwasekuseni, okulungele ukudliwa, i-oats nommbila nokolweni, izikwele, okunoshukela, ukunambitheka kwemephu ucebile amavithamini namaminerali afana ne: vithamini A - 81,9%, uvithamini B1 - 83,3%, uvithamini B2 - 78,9%, uvithamini B6 - 83,5%, uvithamini B9 - 138,3% - 33%, uvithamini PP - 83,4%, i-phosphorus - 14,1%, i-iron - 33,3%, i-manganese - 63,9%, ithusi - 11,8%, i-zinc - 11,3%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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 B2 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.
- 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.
- Vitamin B6 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.
- 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- 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 ikhalori 430 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yiziphi izinzuzo zokudla okulungele ukudliwa okusanhlamvu, i-oats nommbila nokolweni, izikwele, okunoshukela, okunambitheka kwe-maple, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Ready- ukudla okusanhlamvu, i-oats nommbila nokolweni, izikwele, okunoshukela, ukunambitheka kwemephu