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-22 kCal | I-1684 kCal | 1.3% | 5.9% | 7655 g |
| Amaprotheni | 2.4 g | 76 g | 3.2% | 14.5% | 3167 g |
| Amafutha | 0.22 g | 56 g | 0.4% | 1.8% | 25455 g |
| carbohydrate | 2.11 g | 219 g | 1% | 4.5% | 10379 g |
| I-fiber ejwayelekile | 2 g | 20 g | 10% | 45.5% | 1000 g |
| Water | 92.63 g | 2273 g | 4.1% | 18.6% | 2454 g |
| Ash | 0.63 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 50 µg | 900 µg | 5.6% | 25.5% | 1800 g |
| i-beta Carotene | I-0.604 mg | I-5 mg | 12.1% | 55% | 828 g |
| I-Lycopene | 30 µg | ~ | |||
| I-Lutein + Zeaxanthin | 771 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.162 mg | I-1.5 mg | 10.8% | 49.1% | 926 g |
| Uvithamini B2, riboflavin | I-0.139 mg | I-1.8 mg | 7.7% | 35% | 1295 g |
| Uvithamini B4, choline | I-26.1 mg | I-500 mg | 5.2% | 23.6% | 1916 g |
| Uvithamini B5, i-pantothenic | I-0.225 mg | I-5 mg | 4.5% | 20.5% | 2222 g |
| Uvithamini B6, pyridoxine | I-0.079 mg | I-2 mg | 4% | 18.2% | 2532 g |
| Uvithamini B9, folate | 149 µg | 400 µg | 37.3% | 169.5% | 268 g |
| Uvithamini C, ascorbic | I-7.7 mg | I-90 mg | 8.6% | 39.1% | 1169 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.5 mg | I-15 mg | 10% | 45.5% | 1000 g |
| i-beta tocopherol | I-0.02 mg | ~ | |||
| i-gamma Tocopherol | I-0.21 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 50.6 µg | 120 µg | 42.2% | 191.8% | 237 g |
| Uvithamini PP, NE | I-1.084 mg | I-20 mg | 5.4% | 24.5% | 1845 g |
| Betaine | I-0.9 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-224 mg | I-2500 mg | 9% | 40.9% | 1116 g |
| ICalcium, Ca | I-23 mg | I-1000 mg | 2.3% | 10.5% | 4348 g |
| I-Magnesium, Mg | I-14 mg | I-400 mg | 3.5% | 15.9% | 2857 g |
| I-Sodium, Na | I-14 mg | I-1300 mg | 1.1% | 5% | 9286 g |
| Isibabule, S | I-24 mg | I-1000 mg | 2.4% | 10.9% | 4167 g |
| IPhosphorus, uP | I-54 mg | I-800 mg | 6.8% | 30.9% | 1481 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.91 mg | I-18 mg | 5.1% | 23.2% | 1978 g |
| I-Manganese, Mn | I-0.154 mg | I-2 mg | 7.7% | 35% | 1299 g |
| Ithusi, Cu | 165 µg | 1000 µg | 16.5% | 75% | 606 g |
| Selenium, Uma | 6.1 µg | 55 µg | 11.1% | 50.5% | 902 g |
| I-fluorine, uF | 21.9 µg | 4000 µg | 0.5% | 2.3% | 18265 g |
| Zinc, Zn | I-0.6 mg | I-12 mg | 5% | 22.7% | 2000 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 1.3 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 0.42 g | ~ | |||
| i-sucrose | 0.08 g | ~ | |||
| fructose | 0.79 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.099 g | ~ | |||
| i-valine | 0.125 g | ~ | |||
| Umlando * | 0.053 g | ~ | |||
| Isoleucine | 0.082 g | ~ | |||
| i-leucine | 0.14 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| i-methionine | 0.034 g | ~ | |||
| i-threonine | 0.092 g | ~ | |||
| sdudlamin | 0.029 g | ~ | |||
| phenylalanine | 0.082 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.125 g | ~ | |||
| I-aspartic acid | 0.555 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| I-Glutamic acid | 0.255 g | ~ | |||
| Amaprotheni | 0.077 g | ~ | |||
| i-serine | 0.116 g | ~ | |||
| i-tyrosine | 0.057 g | ~ | |||
| I-Cysteine | 0.034 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.048 g | ubuningi be-18.7 г | |||
| 16: 0 I-Palmitic | 0.048 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.105 g | kusuka ku-11.2 kuya ku-20.6 | 0.9% | 4.1% | |
| 18:2 Linoleic | 0.076 g | ~ | |||
| 18: 3 Ezomzimba | 0.029 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.029 g | kusuka ku-0.9 kuya ku-3.7 | 3.2% | 14.5% | |
| Ama-acids ama-Omega-6 | 0.076 g | kusuka ku-4.7 kuya ku-16.8 | 1.6% | 7.3% |
Inani lamandla lingu-22 kcal.
- 0,5 indebe = 90 g (19.8 kCal)
- Imikhonto emi-4 (1/2 ″ isisekelo) = 60 g (13.2 kCal)
I-Asparagus, ibilisiwe ucebile ngamavithamini namaminerali njenge: beta-carotene - 12,1%, uvithamini B9 - 37,3%, uvithamini K - 42,2%, ithusi - 16,5%, selenium - 11,1%
- I-B-carotene I-provitamin A futhi inezakhi ze-antioxidant. 6 mcg we-beta-carotene ilingana no-1 mcg kavithamini A.
- 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 K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
- 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.
Omaka: okuqukethwe kwekhalori 22 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini okuwusizo I-Asparagus, ebilisiwe, ama-calories, izakhi zomzimba, izakhiwo eziwusizo I-Asparagus, ebilisiwe