Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
Inani lekhalori | I-234 kCal | I-1684 kCal | 13.9% | 5.9% | 720 g |
Amaprotheni | 12.2 g | 76 g | 16.1% | 6.9% | 623 g |
Amafutha | 20.3 g | 56 g | 36.3% | 15.5% | 276 g |
carbohydrate | 0.5 g | 219 g | 0.2% | 0.1% | 43800 g |
Water | 64.2 g | 2273 g | 2.8% | 1.2% | 3540 g |
Ash | 2.8 g | ~ | |||
Vitamins | |||||
Uvithamini B1, thiamine | I-0.23 mg | I-1.5 mg | 15.3% | 6.5% | 652 g |
Uvithamini B2, riboflavin | I-0.14 mg | I-1.8 mg | 7.8% | 3.3% | 1286 g |
Uvithamini B6, pyridoxine | I-0.2 mg | I-2 mg | 10% | 4.3% | 1000 g |
Uvithamini B9, folate | 2.98 µg | 400 µg | 0.7% | 0.3% | 13423 g |
Uvithamini E, i-alpha tocopherol, TE | I-0.3 mg | I-15 mg | 2% | 0.9% | 5000 g |
Uvithamini PP, NE | I-4.7 mg | I-20 mg | 23.5% | 10% | 426 g |
niacin | I-2.2 mg | ~ | |||
AmaMacronutrients | |||||
I-Potassium, uK | I-209 mg | I-2500 mg | 8.4% | 3.6% | 1196 g |
ICalcium, Ca | I-21 mg | I-1000 mg | 2.1% | 0.9% | 4762 g |
I-Magnesium, Mg | I-23 mg | I-400 mg | 5.8% | 2.5% | 1739 g |
I-Sodium, Na | I-858 mg | I-1300 mg | 66% | 28.2% | 152 g |
Isibabule, S | I-122 mg | I-1000 mg | 12.2% | 5.2% | 820 g |
IPhosphorus, uP | I-143 mg | I-800 mg | 17.9% | 7.6% | 559 g |
Landelela Izinto | |||||
Insimbi, Fe | I-1.5 mg | I-18 mg | 8.3% | 3.5% | 1200 g |
Ama-carbohydrate agayekayo | |||||
I-Mono- ne-disaccharides (ushukela) | 0.5 g | ubuningi be-100 г | |||
Ama-Amino Acids abalulekile | |||||
I-Arginine * | 0.73 g | ~ | |||
i-valine | 0.58 g | ~ | |||
Umlando * | 0.42 g | ~ | |||
Isoleucine | 0.55 g | ~ | |||
i-leucine | 1.01 g | ~ | |||
lysine | 0.77 g | ~ | |||
i-methionine | 0.22 g | ~ | |||
I-Methionine + iCysteine | 0.39 g | ~ | |||
i-threonine | 0.56 g | ~ | |||
sdudlamin | 0.14 g | ~ | |||
phenylalanine | 0.48 g | ~ | |||
I-Phenylalanine + iTyrosine | 0.93 g | ~ | |||
Ama-amino acid angashintshwa | |||||
i-anine | 0.6 g | ~ | |||
I-aspartic acid | 1.13 g | ~ | |||
I-Hydroxyproline | 0.21 g | ~ | |||
glycine | 0.55 g | ~ | |||
I-Glutamic acid | 1.73 g | ~ | |||
Amaprotheni | 0.41 g | ~ | |||
i-serine | 0.5 g | ~ | |||
i-tyrosine | 0.45 g | ~ | |||
I-Cysteine | 0.17 g | ~ | |||
AmaSterols | |||||
Cholesterol | I-40 mg | ubukhulu obungama-300 mg | |||
Ama-acids anelisiwe | |||||
Ama-acids anelisiwe | 6.5 g | ubuningi be-18.7 г | |||
14: 0 I-Myristic | 0.3 g | ~ | |||
15: 0 IPentadecanoic | 0.04 g | ~ | |||
16: 0 I-Palmitic | 3.78 g | ~ | |||
17: 0 imajarini | 0.06 g | ~ | |||
18: 0 UStearin | 2.16 g | ~ | |||
Ama-acid e-monounsaturated | 10.09 g | iminithi 16.8 г | 60.1% | 25.7% | |
14: 1 I-Myristoleic | 0.07 g | ~ | |||
16: 1 I-Palmitoleic | 1.06 g | ~ | |||
18: 1 u-Olein (omega-9) | 8.96 g | ~ | |||
Amafutha e-Polyunsaturated acids | 2.18 g | kusuka ku-11.2 kuya ku-20.6 | 19.5% | 8.3% | |
18:2 Linoleic | 1.92 g | ~ | |||
18: 3 Ezomzimba | 0.16 g | ~ | |||
20: 4 I-Arachidonic | 0.1 g | ~ | |||
Ama-acids ama-Omega-3 | 0.16 g | kusuka ku-0.9 kuya ku-3.7 | 17.8% | 7.6% | |
Ama-acids ama-Omega-6 | 2.02 g | kusuka ku-4.7 kuya ku-16.8 | 43% | 18.4% |
Inani lamandla lingu-234 kcal.
- Ingcezu = 50 gr (117 kcal)
- 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.
- 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.
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.