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-154 kCal | I-1684 kCal | 9.1% | 5.9% | 1094 g |
| Amaprotheni | 10.57 g | 76 g | 13.9% | 9% | 719 g |
| Amafutha | 11.66 g | 56 g | 20.8% | 13.5% | 480 g |
| carbohydrate | 0.64 g | 219 g | 0.3% | 0.2% | 34219 g |
| Water | 76.13 g | 2273 g | 3.3% | 2.1% | 2986 g |
| Ash | 1.01 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 172 µg | 900 µg | 19.1% | 12.4% | 523 g |
| I-Retinol | I-0.169 mg | ~ | |||
| i-beta Carotene | I-0.028 mg | I-5 mg | 0.6% | 0.4% | 17857 g |
| i-beta Cryptoxanthin | 8 µg | ~ | |||
| I-Lutein + Zeaxanthin | 423 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.034 mg | I-1.5 mg | 2.3% | 1.5% | 4412 g |
| Uvithamini B2, riboflavin | I-0.386 mg | I-1.8 mg | 21.4% | 13.9% | 466 g |
| Uvithamini B4, choline | I-247.6 mg | I-500 mg | 49.5% | 32.1% | 202 g |
| Uvithamini B5, i-pantothenic | I-1.289 mg | I-5 mg | 25.8% | 16.8% | 388 g |
| Uvithamini B6, pyridoxine | I-0.143 mg | I-2 mg | 7.2% | 4.7% | 1399 g |
| Uvithamini B9, folate | 39 µg | 400 µg | 9.8% | 6.4% | 1026 g |
| Uvithamini B12, cobalamin | 0.76 µg | 3 µg | 25.3% | 16.4% | 395 g |
| Uvithamini D, calciferol | 1.7 µg | 10 µg | 17% | 11% | 588 g |
| Uvithamini D3, cholecalciferol | 1.7 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-1.29 mg | I-15 mg | 8.6% | 5.6% | 1163 g |
| i-beta tocopherol | I-0.03 mg | ~ | |||
| i-gamma Tocopherol | I-2.41 mg | ~ | |||
| umabhebhana | I-0.74 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 4.5 µg | 120 µg | 3.8% | 2.5% | 2667 g |
| Uvithamini PP, NE | I-0.064 mg | I-20 mg | 0.3% | 0.2% | 31250 g |
| Betaine | I-0.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-117 mg | I-2500 mg | 4.7% | 3.1% | 2137 g |
| ICalcium, Ca | I-48 mg | I-1000 mg | 4.8% | 3.1% | 2083 g |
| I-Magnesium, Mg | I-11 mg | I-400 mg | 2.8% | 1.8% | 3636 g |
| I-Sodium, Na | I-155 mg | I-1300 mg | 11.9% | 7.7% | 839 g |
| Isibabule, S | I-105.7 mg | I-1000 mg | 10.6% | 6.9% | 946 g |
| IPhosphorus, uP | I-167 mg | I-800 mg | 20.9% | 13.6% | 479 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.48 mg | I-18 mg | 8.2% | 5.3% | 1216 g |
| I-Manganese, Mn | I-0.024 mg | I-2 mg | 1.2% | 0.8% | 8333 g |
| Ithusi, Cu | 63 µg | 1000 µg | 6.3% | 4.1% | 1587 g |
| Selenium, Uma | 25.8 µg | 55 µg | 46.9% | 30.5% | 213 g |
| I-fluorine, uF | 21.2 µg | 4000 µg | 0.5% | 0.3% | 18868 g |
| Zinc, Zn | I-1.09 mg | I-12 mg | 9.1% | 5.9% | 1101 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.31 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 0.31 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.69 g | ~ | |||
| i-valine | 0.722 g | ~ | |||
| Umlando * | 0.26 g | ~ | |||
| Isoleucine | 0.565 g | ~ | |||
| i-leucine | 0.913 g | ~ | |||
| lysine | 0.767 g | ~ | |||
| i-methionine | 0.319 g | ~ | |||
| i-threonine | 0.467 g | ~ | |||
| sdudlamin | 0.14 g | ~ | |||
| phenylalanine | 0.572 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.618 g | ~ | |||
| I-aspartic acid | 1.117 g | ~ | |||
| glycine | 0.363 g | ~ | |||
| I-Glutamic acid | 1.407 g | ~ | |||
| Amaprotheni | 0.431 g | ~ | |||
| i-serine | 0.817 g | ~ | |||
| i-tyrosine | 0.42 g | ~ | |||
| I-Cysteine | 0.229 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-313 mg | ubukhulu obungama-300 mg | |||
| Ama-Phytosterol | I-10 mg | ~ | |||
| Amafutha acid | |||||
| transgender | 0.709 g | ubuningi be-1.9 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.319 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 0.003 g | ~ | |||
| 8: 0 I-Caprylic | 0.003 g | ~ | |||
| 10: 0 Umthamo | 0.005 g | ~ | |||
| 14: 0 I-Myristic | 0.03 g | ~ | |||
| 15: 0 IPentadecanoic | 0.008 g | ~ | |||
| 16: 0 I-Palmitic | 2.259 g | ~ | |||
| 17: 0 imajarini | 0.021 g | ~ | |||
| 18: 0 UStearin | 0.963 g | ~ | |||
| 20: 0 I-Arachinic | 0.014 g | ~ | |||
| 22: 0 I-Begenic | 0.009 g | ~ | |||
| 24: 0 I-Lignoceric | 0.004 g | ~ | |||
| Ama-acid e-monounsaturated | 4.843 g | iminithi 16.8 г | 28.8% | 18.7% | |
| 14: 1 I-Myristoleic | 0.006 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.171 g | ~ | |||
| 17: 1 I-Heptadecene | 0.012 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 4.626 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.029 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 2.712 g | kusuka ku-11.2 kuya ku-20.6 | 24.2% | 15.7% | |
| 18:2 Linoleic | 2.319 g | ~ | |||
| 18: 3 Ezomzimba | 0.133 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.02 g | ~ | |||
| 20: 4 I-Arachidonic | 0.158 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.188 g | kusuka ku-0.9 kuya ku-3.7 | 20.9% | 13.6% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.011 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.006 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.049 g | ~ | |||
| Ama-acids ama-Omega-6 | 2.523 g | kusuka ku-4.7 kuya ku-16.8 | 53.7% | 34.9% |
Inani lamandla lingu-154 kcal.
- i-tbsp = 15 g (23.1 kCal)
- enkulu = 61 gr (93.9 kcal)
Iqanda lezinkukhu, i-omelet ucebile amavithamini namaminerali afana ne: vithamini A - 19,1%, uvithamini B2 - 21,4%, choline - 49,5%, uvithamini B5 - 25,8%, uvithamini B12 - 25,3%, uvithamini D - 17%, i-phosphorus - 20,9%, i-selenium - 46,9%
- 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.
- 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.
- 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 154 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo? Iqanda lenkukhu, i-omelet, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Iqanda lenkukhu, i-omelet