Okuqukethwe kwekhalori Inkukhu yeqanda leqanda. Ukwakhiwa kwamakhemikhali nenani lokudla okunempilo.

Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.

Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
UmsocoUbuningiOkujwayelekile **% kokujwayelekile ku-100 g% kokujwayelekile ku-100 kcal100% ejwayelekile
Inani lekhaloriI-322 kCalI-1684 kCal19.1%5.9%523 g
Amaprotheni15.86 g76 g20.9%6.5%479 g
Amafutha26.54 g56 g47.4%14.7%211 g
carbohydrate3.59 g219 g1.6%0.5%6100 g
Water52.31 g2273 g2.3%0.7%4345 g
Ash1.71 g~
Vitamins
Uvithamini A, RE381 µg900 µg42.3%13.1%236 g
I-RetinolI-0.371 mg~
i-alpha Carotene38 µg~
i-beta CaroteneI-0.088 mgI-5 mg1.8%0.6%5682 g
i-beta Cryptoxanthin33 µg~
I-Lutein + Zeaxanthin1094 µg~
Uvithamini B1, thiamineI-0.176 mgI-1.5 mg11.7%3.6%852 g
Uvithamini B2, riboflavinI-0.528 mgI-1.8 mg29.3%9.1%341 g
Uvithamini B4, cholineI-820.2 mgI-500 mg164%50.9%61 g
Uvithamini B5, i-pantothenicI-2.99 mgI-5 mg59.8%18.6%167 g
Uvithamini B6, pyridoxineI-0.35 mgI-2 mg17.5%5.4%571 g
Uvithamini B9, folate146 µg400 µg36.5%11.3%274 g
Uvithamini B12, cobalamin1.95 µg3 µg65%20.2%154 g
Uvithamini D, calciferol5.4 µg10 µg54%16.8%185 g
Uvithamini D3, cholecalciferol5.4 µg~
Uvithamini E, i-alpha tocopherol, TEI-2.58 mgI-15 mg17.2%5.3%581 g
i-beta tocopherolI-0.05 mg~
i-gamma TocopherolI-1.33 mg~
umabhebhanaI-0.06 mg~
Uvithamini K, i-phylloquinone0.7 µg120 µg0.6%0.2%17143 g
Uvithamini PP, NEI-0.024 mgI-20 mg0.1%83333 g
BetaineI-0.9 mg~
AmaMacronutrients
I-Potassium, uKI-109 mgI-2500 mg4.4%1.4%2294 g
ICalcium, CaI-129 mgI-1000 mg12.9%4%775 g
I-Magnesium, MgI-5 mgI-400 mg1.3%0.4%8000 g
I-Sodium, NaI-48 mgI-1300 mg3.7%1.1%2708 g
Isibabule, SI-158.6 mgI-1000 mg15.9%4.9%631 g
IPhosphorus, uPI-390 mgI-800 mg48.8%15.2%205 g
Landelela Izinto
Insimbi, FeI-2.73 mgI-18 mg15.2%4.7%659 g
I-Manganese, MnI-0.055 mgI-2 mg2.8%0.9%3636 g
Ithusi, Cu77 µg1000 µg7.7%2.4%1299 g
Selenium, Uma56 µg55 µg101.8%31.6%98 g
Zinc, ZnI-2.3 mgI-12 mg19.2%6%522 g
Ama-carbohydrate agayekayo
I-Mono- ne-disaccharides (ushukela)0.56 gubuningi be-100 г
igalactose0.07 g~
I-glucose (dextrose)0.18 g~
lactose0.07 g~
Maltose0.07 g~
i-sucrose0.07 g~
fructose0.07 g~
Ama-Amino Acids abalulekile
I-Arginine *1.099 g~
i-valine0.949 g~
Umlando *0.416 g~
Isoleucine0.866 g~
i-leucine1.399 g~
lysine1.217 g~
i-methionine0.378 g~
i-threonine0.687 g~
sdudlamin0.177 g~
phenylalanine0.681 g~
Ama-amino acid angashintshwa
i-anine0.836 g~
I-aspartic acid1.55 g~
glycine0.488 g~
I-Glutamic acid1.97 g~
Amaprotheni0.646 g~
i-serine1.326 g~
i-tyrosine0.678 g~
I-Cysteine0.264 g~
AmaSterols
CholesterolI-1085 mgubukhulu obungama-300 mg
Ama-acids anelisiwe
Ama-acids anelisiwe9.551 gubuningi be-18.7 г
8: 0 I-Caprylic0.009 g~
10: 0 Umthamo0.009 g~
12: 0 I-Lauric0.009 g~
14: 0 I-Myristic0.104 g~
15: 0 IPentadecanoic0.013 g~
16: 0 I-Palmitic6.86 g~
17: 0 imajarini0.051 g~
18: 0 UStearin2.417 g~
20: 0 I-Arachinic0.032 g~
22: 0 I-Begenic0.038 g~
24: 0 I-Lignoceric0.009 g~
Ama-acid e-monounsaturated11.738 giminithi 16.8 г69.9%21.7%
14: 1 I-Myristoleic0.024 g~
16: 1 I-Palmitoleic0.918 g~
18: 1 u-Olein (omega-9)10.701 g~
20: 1 IsiGadoleic (omega-9)0.086 g~
22: 1 I-Erucova (omega-9)0.009 g~
Amafutha e-Polyunsaturated acids4.204 gkusuka ku-11.2 kuya ku-20.637.5%11.6%
18:2 Linoleic3.538 g~
18: 3 Ezomzimba0.103 g~
20: 4 I-Arachidonic0.438 g~
20: 5 I-Eicosapentaenoic (EPA), i-Omega-30.011 g~
Ama-acids ama-Omega-30.228 gkusuka ku-0.9 kuya ku-3.725.3%7.9%
22: 6 iDocosahexaenoic (DHA), i-Omega-30.114 g~
Ama-acids ama-Omega-63.976 gkusuka ku-4.7 kuya ku-16.884.6%26.3%
 

Inani lamandla lingu-322 kcal.

  • I-C0 = 26 g (83.7 kcal)
  • I-C1 = 19 g (61.2 kcal)
  • I-C2 = 16 g (51.5 kcal)
  • I-C3 = 12 g (38.6 kcal)
  • indebe = 243 g (782.5 kCal)
  • enkulu = 17 gr (54.7 kcal)
Inkukhu yeqanda leqanda ucebile ngamavithamini namaminerali njenge: vitamin A - 42,3%, vitamin B1 - 11,7%, vitamin B2 - 29,3%, choline - 164%, vitamin B5 - 59,8%, vitamin B6 - 17,5, 9%, uvithamini B36,5 - 12%, uvithamini B65 - 54%, uvithamini D - 17,2%, uvithamini E - 12,9%, calcium - 48,8%, phosphorus - 15,2, 101,8%, insimbi - 19,2%, selenium - XNUMX%, zinc - XNUMX%
  • Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
  • 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.
  • 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 B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine ​​egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
  • 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 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 E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
  • Calcium ingxenye eyinhloko yamathambo ethu, isebenza njengomlawuli wesistimu yezinzwa, ibamba iqhaza ekusikeni kwemisipha. Ukushoda kwe-calcium kuholela ekwenziweni kwe-demineralization yomgogodla, amathambo we-pelvic kanye nemikhawulo engezansi, kwandisa ingozi ye-osteoporosis.
  • 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.
  • 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.
  • Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
Omaka: okuqukethwe ikhalori 322 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ilusizo kanjani iqanda leqanda lezinkukhu, ama-calories, izakhi zomzimba, izakhiwo eziwusizo?

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