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-612 kCal | I-1684 kCal | 36.3% | 5.9% | 275 g |
| Amaprotheni | 31.1 g | 76 g | 40.9% | 6.7% | 244 g |
| Amafutha | 52.2 g | 56 g | 93.2% | 15.2% | 107 g |
| carbohydrate | 4.7 g | 219 g | 2.1% | 0.3% | 4660 g |
| Water | 7.5 g | 2273 g | 0.3% | 30307 g | |
| Ash | 4.5 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 2293 µg | 900 µg | 254.8% | 41.6% | 39 g |
| I-Retinol | I-2.16 mg | ~ | |||
| i-beta Carotene | I-0.8 mg | I-5 mg | 16% | 2.6% | 625 g |
| Uvithamini B1, thiamine | I-0.35 mg | I-1.5 mg | 23.3% | 3.8% | 429 g |
| Uvithamini B2, riboflavin | I-0.47 mg | I-1.8 mg | 26.1% | 4.3% | 383 g |
| Uvithamini B4, choline | I-2403.3 mg | I-500 mg | 480.7% | 78.5% | 21 g |
| Uvithamini B5, i-pantothenic | I-9.063 mg | I-5 mg | 181.3% | 29.6% | 55 g |
| Uvithamini B6, pyridoxine | I-0.742 mg | I-2 mg | 37.1% | 6.1% | 270 g |
| Uvithamini B9, folate | 209 µg | 400 µg | 52.3% | 8.5% | 191 g |
| Uvithamini B12, cobalamin | 5.11 µg | 3 µg | 170.3% | 27.8% | 59 g |
| Uvithamini D, calciferol | 10.4 µg | 10 µg | 104% | 17% | 96 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.9 mg | I-15 mg | 19.3% | 3.2% | 517 g |
| Uvithamini K, i-phylloquinone | 1.5 µg | 120 µg | 1.3% | 0.2% | 8000 g |
| Uvithamini PP, NE | I-8.1 mg | I-20 mg | 40.5% | 6.6% | 247 g |
| niacin | I-0.6 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-249 mg | I-2500 mg | 10% | 1.6% | 1004 g |
| ICalcium, Ca | I-262 mg | I-1000 mg | 26.2% | 4.3% | 382 g |
| I-Magnesium, Mg | I-29 mg | I-400 mg | 7.3% | 1.2% | 1379 g |
| I-Sodium, Na | I-99 mg | I-1300 mg | 7.6% | 1.2% | 1313 g |
| Isibabule, S | I-328 mg | I-1000 mg | 32.8% | 5.4% | 305 g |
| IPhosphorus, uP | I-1047 mg | I-800 mg | 130.9% | 21.4% | 76 g |
| Iklorini, Cl | I-984 mg | I-2300 mg | 42.8% | 7% | 234 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-12.5 mg | I-18 mg | 69.4% | 11.3% | 144 g |
| Iodine, mina | 115 µg | 150 µg | 76.7% | 12.5% | 130 g |
| ICobalt, Co | 80 µg | 10 µg | 800% | 130.7% | 13 g |
| I-Manganese, Mn | I-0.25 mg | I-2 mg | 12.5% | 2% | 800 g |
| Ithusi, Cu | 480 µg | 1000 µg | 48% | 7.8% | 208 g |
| IMolybdenum, Mo. | 42 µg | 70 µg | 60% | 9.8% | 167 g |
| Selenium, Uma | 139.3 µg | 55 µg | 253.3% | 41.4% | 39 g |
| I-Chrome, Cr | 25 µg | 50 µg | 50% | 8.2% | 200 g |
| Zinc, Zn | I-1.09 mg | I-12 mg | 9.1% | 1.5% | 1101 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 4.7 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 2.2 g | ~ | |||
| i-valine | 1.84 g | ~ | |||
| Umlando * | 0.74 g | ~ | |||
| Isoleucine | 1.82 g | ~ | |||
| i-leucine | 2.63 g | ~ | |||
| lysine | 2.17 g | ~ | |||
| i-methionine | 0.8 g | ~ | |||
| I-Methionine + iCysteine | 1.32 g | ~ | |||
| i-threonine | 1.63 g | ~ | |||
| sdudlamin | 0.45 g | ~ | |||
| phenylalanine | 1.35 g | ~ | |||
| I-Phenylalanine + iTyrosine | 2.66 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.72 g | ~ | |||
| I-aspartic acid | 2.49 g | ~ | |||
| glycine | 1.02 g | ~ | |||
| I-Glutamic acid | 4.01 g | ~ | |||
| Amaprotheni | 1.34 g | ~ | |||
| i-serine | 2.76 g | ~ | |||
| i-tyrosine | 1.31 g | ~ | |||
| I-Cysteine | 0.52 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-2453 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 15.8 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 23.377 g | iminithi 16.8 г | 139.1% | 22.7% | |
| Amafutha e-Polyunsaturated acids | 10.32 g | kusuka ku-11.2 kuya ku-20.6 | 92.1% | 15% | |
| Ama-acids ama-Omega-3 | 0.463 g | kusuka ku-0.9 kuya ku-3.7 | 51.4% | 8.4% | |
| Ama-acids ama-Omega-6 | 9.754 g | kusuka ku-4.7 kuya ku-16.8 | 100% | 16.3% |
Inani lamandla lingu-612 kcal.
Inkukhu yeqanda yolk, omisiwe ucebile amavithamini namaminerali njenge: vitamin A - 254,8%, beta-carotene - 16%, uvithamini B1 - 23,3%, uvithamini B2 - 26,1%, choline - 480,7%, uvithamini B5 - 181,3 , 6, 37,1%, uvithamini B9 - 52,3%, uvithamini B12 - 170,3%, uvithamini B104 - 19,3%, uvithamini D - 40,5%, uvithamini E - 26,2%, uvithamini PP - 130,9 , 42,8%, i-calcium - 69,4%, i-phosphorus - 76,7%, i-chlorine - 800%, i-iron - 12,5%, iodine - 48%, i-cobalt - 60%, i-manganese - 253,3%, ithusi - 50%, i-molybdenum - XNUMX%, i-selenium - XNUMX%, i-chromium - XNUMX%
- 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 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- 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.
- I-iodine ubamba iqhaza ekusebenzeni kwendlala yegilo, ukuhlinzeka ngokwakhiwa kwamahomoni (i-thyroxine ne-triiodothyronine). Kuyadingeka ekukhuleni nasekuhlukanisweni kwamaseli azo zonke izicubu zomzimba womuntu, ukuphefumula kwe-mitochondrial, ukulawulwa kwe-transmembrane sodium ne-hormone transport. Ukudla okunganele kuholela ekuziphatheni okwedlulele nge-hypothyroidism kanye nokwehla komzimba, i-arterial hypotension, ukukhubazeka kokukhula nokukhula kwengqondo ezinganeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- I-Manganese iqhaza ekwakhekeni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kubalulekile ukuhlanganiswa kwama-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokwehla kokukhula, iziyaluyalu ohlelweni lokuzala, ukwanda kobucayi bethambo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid metabolism.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
Omaka: okuqukethwe ikhalori 612 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo? Inkukhu yeqanda yenkukhu, omisiwe, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Isikhuphasha seqanda leqanda
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.