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-13 kCal | I-1684 kCal | 0.8% | 6.2% | 12954 g |
| Amaprotheni | 1.5 g | 76 g | 2% | 15.4% | 5067 g |
| Amafutha | 0.2 g | 56 g | 0.4% | 3.1% | 28000 g |
| carbohydrate | 1.18 g | 219 g | 0.5% | 3.8% | 18559 g |
| I-fiber ejwayelekile | 1 g | 20 g | 5% | 38.5% | 2000 g |
| Water | 95.32 g | 2273 g | 4.2% | 32.3% | 2385 g |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 223 µg | 900 µg | 24.8% | 190.8% | 404 g |
| i-alpha Carotene | 1 µg | ~ | |||
| i-beta Carotene | I-2.681 mg | I-5 mg | 53.6% | 412.3% | 186 g |
| I-Lutein + Zeaxanthin | 40 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.04 mg | I-1.5 mg | 2.7% | 20.8% | 3750 g |
| Uvithamini B2, riboflavin | I-0.07 mg | I-1.8 mg | 3.9% | 30% | 2571 g |
| Uvithamini B4, choline | I-6.4 mg | I-500 mg | 1.3% | 10% | 7813 g |
| Uvithamini B5, i-pantothenic | I-0.088 mg | I-5 mg | 1.8% | 13.8% | 5682 g |
| Uvithamini B6, pyridoxine | I-0.194 mg | I-2 mg | 9.7% | 74.6% | 1031 g |
| Uvithamini B9, folate | 66 µg | 400 µg | 16.5% | 126.9% | 606 g |
| Uvithamini C, ascorbic | I-45 mg | I-90 mg | 50% | 384.6% | 200 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.09 mg | I-15 mg | 0.6% | 4.6% | 16667 g |
| Uvithamini K, i-phylloquinone | 45.5 µg | 120 µg | 37.9% | 291.5% | 264 g |
| Uvithamini PP, NE | I-0.5 mg | I-20 mg | 2.5% | 19.2% | 4000 g |
| Betaine | I-0.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-252 mg | I-2500 mg | 10.1% | 77.7% | 992 g |
| ICalcium, Ca | I-105 mg | I-1000 mg | 10.5% | 80.8% | 952 g |
| I-Magnesium, Mg | I-19 mg | I-400 mg | 4.8% | 36.9% | 2105 g |
| I-Sodium, Na | I-65 mg | I-1300 mg | 5% | 38.5% | 2000 g |
| Isibabule, S | I-15 mg | I-1000 mg | 1.5% | 11.5% | 6667 g |
| IPhosphorus, uP | I-37 mg | I-800 mg | 4.6% | 35.4% | 2162 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.8 mg | I-18 mg | 4.4% | 33.8% | 2250 g |
| I-Manganese, Mn | I-0.159 mg | I-2 mg | 8% | 61.5% | 1258 g |
| Ithusi, Cu | 21 µg | 1000 µg | 2.1% | 16.2% | 4762 g |
| Selenium, Uma | 0.5 µg | 55 µg | 0.9% | 6.9% | 11000 g |
| Zinc, Zn | I-0.19 mg | I-12 mg | 1.6% | 12.3% | 6316 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 1.18 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.084 g | ~ | |||
| i-valine | 0.066 g | ~ | |||
| Umlando * | 0.026 g | ~ | |||
| Isoleucine | 0.085 g | ~ | |||
| i-leucine | 0.088 g | ~ | |||
| lysine | 0.089 g | ~ | |||
| i-methionine | 0.009 g | ~ | |||
| i-threonine | 0.049 g | ~ | |||
| sdudlamin | 0.015 g | ~ | |||
| phenylalanine | 0.044 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.086 g | ~ | |||
| I-aspartic acid | 0.108 g | ~ | |||
| glycine | 0.043 g | ~ | |||
| I-Glutamic acid | 0.36 g | ~ | |||
| Amaprotheni | 0.031 g | ~ | |||
| i-serine | 0.048 g | ~ | |||
| i-tyrosine | 0.029 g | ~ | |||
| I-Cysteine | 0.017 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.027 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.001 g | ~ | |||
| 14: 0 I-Myristic | 0.001 g | ~ | |||
| 16: 0 I-Palmitic | 0.024 g | ~ | |||
| 18: 0 UStearin | 0.001 g | ~ | |||
| Ama-acid e-monounsaturated | 0.015 g | iminithi 16.8 г | 0.1% | 0.8% | |
| 18: 1 u-Olein (omega-9) | 0.015 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.096 g | kusuka ku-11.2 kuya ku-20.6 | 0.9% | 6.9% | |
| 18:2 Linoleic | 0.042 g | ~ | |||
| 18: 3 Ezomzimba | 0.055 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.055 g | kusuka ku-0.9 kuya ku-3.7 | 6.1% | 46.9% | |
| Ama-acids ama-Omega-6 | 0.042 g | kusuka ku-4.7 kuya ku-16.8 | 0.9% | 6.9% |
Inani lamandla lingu-13 kcal.
- inkomishi, eshisiwe = 70 g (9.1 kCal)
- iqabunga = 14 g (1.8 kcal)
- ikhanda = 840 g (109.2 kCal)
I-Bok choy (pak choy, iklabishi lamaShayina) ucebile ngamavithamini namaminerali njenge: vitamin A - 24,8%, beta-carotene - 53,6%, uvithamini B9 - 16,5%, uvithamini C - 50%, uvithamini K - 37,9%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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 C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- Vitamin K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
Omaka: okuqukethwe kwekhalori 13 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini iBok-choy (pak-choy, iklabishi laseChina) ewusizo kuma-calories, izakhi zomzimba, izakhiwo ezizuzisayo zeBok-choy (pak-choy, iklabishi laseChina)