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-158.7 kCal | I-1684 kCal | 9.4% | 5.9% | 1061 g |
| Amaprotheni | 12.828 g | 76 g | 16.9% | 10.6% | 592 g |
| Amafutha | 11.616 g | 56 g | 20.7% | 13% | 482 g |
| carbohydrate | 0.707 g | 219 g | 0.3% | 0.2% | 30976 g |
| Water | 74.1 g | 2273 g | 3.3% | 2.1% | 3067 g |
| Ash | 1.01 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 262.6 µg | 900 µg | 29.2% | 18.4% | 343 g |
| I-Retinol | I-0.253 mg | ~ | |||
| i-beta Carotene | I-0.061 mg | I-5 mg | 1.2% | 0.8% | 8197 g |
| Uvithamini B1, thiamine | I-0.071 mg | I-1.5 mg | 4.7% | 3% | 2113 g |
| Uvithamini B2, riboflavin | I-0.444 mg | I-1.8 mg | 24.7% | 15.6% | 405 g |
| Uvithamini B4, choline | I-253.54 mg | I-500 mg | 50.7% | 31.9% | 197 g |
| Uvithamini B5, i-pantothenic | I-1.313 mg | I-5 mg | 26.3% | 16.6% | 381 g |
| Uvithamini B6, pyridoxine | I-0.141 mg | I-2 mg | 7.1% | 4.5% | 1418 g |
| Uvithamini B9, folate | 7.071 µg | 400 µg | 1.8% | 1.1% | 5657 g |
| Uvithamini B12, cobalamin | 0.525 µg | 3 µg | 17.5% | 11% | 571 g |
| Uvithamini D, calciferol | 2.222 µg | 10 µg | 22.2% | 14% | 450 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.606 mg | I-15 mg | 4% | 2.5% | 2475 g |
| Uvithamini H, biotin | 20.404 µg | 50 µg | 40.8% | 25.7% | 245 g |
| Uvithamini K, i-phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 g |
| Uvithamini PP, NE | I-2.3214 mg | I-20 mg | 11.6% | 7.3% | 862 g |
| niacin | I-0.192 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-141.41 mg | I-2500 mg | 5.7% | 3.6% | 1768 g |
| ICalcium, Ca | I-55.56 mg | I-1000 mg | 5.6% | 3.5% | 1800 g |
| I-Magnesium, Mg | I-12.12 mg | I-400 mg | 3% | 1.9% | 3300 g |
| I-Sodium, Na | I-135.35 mg | I-1300 mg | 10.4% | 6.6% | 960 g |
| Isibabule, S | I-177.78 mg | I-1000 mg | 17.8% | 11.2% | 562 g |
| IPhosphorus, uP | I-193.9 mg | I-800 mg | 24.2% | 15.2% | 413 g |
| Iklorini, Cl | I-157.58 mg | I-2300 mg | 6.9% | 4.3% | 1460 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.525 mg | I-18 mg | 14% | 8.8% | 713 g |
| Iodine, mina | 20.2 µg | 150 µg | 13.5% | 8.5% | 743 g |
| ICobalt, Co | 10.101 µg | 10 µg | 101% | 63.6% | 99 g |
| I-Manganese, Mn | I-0.0293 mg | I-2 mg | 1.5% | 0.9% | 6826 g |
| Ithusi, Cu | 83.84 µg | 1000 µg | 8.4% | 5.3% | 1193 g |
| IMolybdenum, Mo. | 6.061 µg | 70 µg | 8.7% | 5.5% | 1155 g |
| Selenium, Uma | 32.02 µg | 55 µg | 58.2% | 36.7% | 172 g |
| I-fluorine, uF | 55.56 µg | 4000 µg | 1.4% | 0.9% | 7199 g |
| I-Chrome, Cr | 4.04 µg | 50 µg | 8.1% | 5.1% | 1238 g |
| Zinc, Zn | I-1.1212 mg | I-12 mg | 9.3% | 5.9% | 1070 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.707 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-575.76 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 4.077 g | iminithi 16.8 г | 24.3% | 15.3% | |
| Amafutha e-Polyunsaturated acids | 1.414 g | kusuka ku-11.2 kuya ku-20.6 | 12.6% | 7.9% | |
| Ama-acids ama-Omega-3 | 0.078 g | kusuka ku-0.9 kuya ku-3.7 | 8.7% | 5.5% | |
| Ama-acids ama-Omega-6 | 1.337 g | kusuka ku-4.7 kuya ku-16.8 | 28.4% | 17.9% |
Inani lamandla lingu-158,7 kcal.
- Ingcezu = 50 gr (79.4 kcal)
- I-C0 = 60 g (95.2 kcal)
- I-C1 = 50 g (79.4 kcal)
- I-C2 = 40 g (63.5 kcal)
- I-C3 = 32 g (50.8 kcal)
Iqanda lenkukhu elibilisiwe elithambile ucebile ngamavithamini namaminerali njenge: vitamin A - 29,2%, vitamin B2 - 24,7%, choline - 50,7%, vitamin B5 - 26,3%, vitamin B12 - 17,5%, vitamin D - 22,2%, uvithamini H - 40,8%, uvithamini PP - 11,6%, i-phosphorus - 24,2%, i-iron - 14%, iodine - 13,5%, i-cobalt - 101%, i-selenium - 58,2 , XNUMX%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Vitamin B5 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.
- 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.
- 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.
- 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-iodine ubamba iqhaza ekusebenzeni kwendlala yegilo, ukuhlinzeka ngokwakhiwa kwamahomoni (i-thyroxine ne-triiodothyronine). Kuyadingeka ekukhuleni nasekuhlukanisweni kwamaseli azo zonke izicubu zomzimba womuntu, ukuphefumula kwe-mitochondrial, ukulawulwa kwe-transmembrane sodium ne-hormone transport. Ukudla okunganele kuholela ekuziphatheni okwedlulele nge-hypothyroidism kanye nokwehla komzimba, i-arterial hypotension, ukukhubazeka kokukhula nokukhula kwengqondo ezinganeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
Omaka: okuqukethwe ikhalori 158,7 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kusiza kanjani Iqanda lenkukhu elibilisiwe elibilisiwe, 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.