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-390 kCal | I-1684 kCal | 23.2% | 5.9% | 432 g |
| Amaprotheni | 5.8 g | 76 g | 7.6% | 1.9% | 1310 g |
| Amafutha | 1.3 g | 56 g | 2.3% | 0.6% | 4308 g |
| carbohydrate | 90.7 g | 219 g | 41.4% | 10.6% | 241 g |
| I-fiber ejwayelekile | 2.8 g | 20 g | 14% | 3.6% | 714 g |
| Water | 1.4 g | 2273 g | 0.1% | 162357 g | |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 833 µg | 900 µg | 92.6% | 23.7% | 108 g |
| I-Retinol | I-0.833 mg | ~ | |||
| i-beta Carotene | I-0.001 mg | I-5 mg | 500000 g | ||
| I-Lutein + Zeaxanthin | 52 µg | ~ | |||
| Uvithamini B1, thiamine | I-1.39 mg | I-1.5 mg | 92.7% | 23.8% | 108 g |
| Uvithamini B2, riboflavin | I-1.57 mg | I-1.8 mg | 87.2% | 22.4% | 115 g |
| Uvithamini B4, choline | I-20 mg | I-500 mg | 4% | 1% | 2500 g |
| Uvithamini B5, i-pantothenic | I-0.158 mg | I-5 mg | 3.2% | 0.8% | 3165 g |
| Uvithamini B6, pyridoxine | I-1.85 mg | I-2 mg | 92.5% | 23.7% | 108 g |
| Uvithamini B9, folate | 616 µg | 400 µg | 154% | 39.5% | 65 g |
| Uvithamini B12, cobalamin | 5.56 µg | 3 µg | 185.3% | 47.5% | 54 g |
| Vitamin B12 Kungezwe | 5.56 µg | ~ | |||
| Uvithamini D, calciferol | 7.4 µg | 10 µg | 74% | 19% | 135 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.18 mg | I-15 mg | 1.2% | 0.3% | 8333 g |
| Uvithamini K, i-phylloquinone | 0.5 µg | 120 µg | 0.4% | 0.1% | 24000 g |
| Uvithamini PP, NE | I-18.52 mg | I-20 mg | 92.6% | 23.7% | 108 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-176 mg | I-2500 mg | 7% | 1.8% | 1420 g |
| ICalcium, Ca | I-15 mg | I-1000 mg | 1.5% | 0.4% | 6667 g |
| I-Magnesium, Mg | I-83 mg | I-400 mg | 20.8% | 5.3% | 482 g |
| I-Sodium, Na | I-94 mg | I-1300 mg | 7.2% | 1.8% | 1383 g |
| IPhosphorus, uP | I-174 mg | I-800 mg | 21.8% | 5.6% | 460 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-6.7 mg | I-18 mg | 37.2% | 9.5% | 269 g |
| Ithusi, Cu | 190 µg | 1000 µg | 19% | 4.9% | 526 g |
| Selenium, Uma | 48.6 µg | 55 µg | 88.4% | 22.7% | 113 g |
| Zinc, Zn | I-5.56 mg | I-12 mg | 46.3% | 11.9% | 216 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 50.9 g | ubuningi be-100 г | |||
| Amafutha acid | |||||
| transgender | 0.2 g | ubuningi be-1.9 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.2 g | ubuningi be-18.7 г | |||
| 16: 0 I-Palmitic | 0.191 g | ~ | |||
| 18: 0 UStearin | 0.009 g | ~ | |||
| Ama-acid e-monounsaturated | 0.3 g | iminithi 16.8 г | 1.8% | 0.5% | |
| 18: 1 u-Olein (omega-9) | 0.29 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.01 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.5 g | kusuka ku-11.2 kuya ku-20.6 | 4.5% | 1.2% | |
| 18:2 Linoleic | 0.469 g | ~ | |||
| 18: 3 Ezomzimba | 0.031 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.031 g | kusuka ku-0.9 kuya ku-3.7 | 3.4% | 0.9% | |
| Ama-acids ama-Omega-6 | 0.469 g | kusuka ku-4.7 kuya ku-16.8 | 10% | 2.6% |
Inani lamandla lingu-390 kcal.
- Indebe engu-0,75 (1 NLEA ekhonzayo) = 27 g (105.3 kcal)
Okusanhlamvu kwasekuseni, okulungele ukudliwa, ukolweni okhukhumele onoshukela, noma iluphi uhlobo ucebile ngamavithamini namaminerali afana no: vitamin A - 92,6%, vitamin B1 - 92,7%, vitamin B2 - 87,2%, vitamin B6 - 92,5%, vitamin B9 - 154%, vitamin B12 - 185,3 , 74, 92,6%, uvithamini D - 20,8%, uvithamini PP - 21,8%, i-magnesium - 37,2%, i-phosphorus - 19%, i-iron - 88,4%, ithusi - 46,3%, i-selenium - XNUMX%, zinc - XNUMX%
- 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 B12 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 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.
- 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.
- 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 ikhalori 390 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo? Isidlo sasekuseni esomile, esilungele ukudliwa, ukolweni okhukhumele, noma iluphi uhlobo lomkhiqizo, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Isidlo sasekuseni esomile, esilungele ukudliwa, ukolweni okhukhumele, noma iluphi uhlobo