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-257 kCal | I-1684 kCal | 15.3% | 6% | 655 g |
| Amaprotheni | 17.65 g | 76 g | 23.2% | 9% | 431 g |
| Amafutha | 20.14 g | 56 g | 36% | 14% | 278 g |
| Water | 60.14 g | 2273 g | 2.6% | 1% | 3780 g |
| Ash | 2.07 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 122 µg | 900 µg | 13.6% | 5.3% | 738 g |
| Uvithamini B1, thiamine | I-0.13 mg | I-1.5 mg | 8.7% | 3.4% | 1154 g |
| Uvithamini B2, riboflavin | I-0.12 mg | I-1.8 mg | 6.7% | 2.6% | 1500 g |
| Uvithamini B5, i-pantothenic | I-0.99 mg | I-5 mg | 19.8% | 7.7% | 505 g |
| Uvithamini B6, pyridoxine | I-0.39 mg | I-2 mg | 19.5% | 7.6% | 513 g |
| Uvithamini B9, folate | 20 µg | 400 µg | 5% | 1.9% | 2000 g |
| Uvithamini B12, cobalamin | 2 µg | 3 µg | 66.7% | 26% | 150 g |
| Uvithamini PP, NE | I-5.3 mg | I-20 mg | 26.5% | 10.3% | 377 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-471 mg | I-2500 mg | 18.8% | 7.3% | 531 g |
| ICalcium, Ca | I-50 mg | I-1000 mg | 5% | 1.9% | 2000 g |
| I-Magnesium, Mg | I-74 mg | I-400 mg | 18.5% | 7.2% | 541 g |
| I-Sodium, Na | I-737 mg | I-1300 mg | 56.7% | 22.1% | 176 g |
| Isibabule, S | I-176.5 mg | I-1000 mg | 17.7% | 6.9% | 567 g |
| IPhosphorus, uP | I-222 mg | I-800 mg | 27.8% | 10.8% | 360 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.69 mg | I-18 mg | 9.4% | 3.7% | 1065 g |
| I-Manganese, Mn | I-0.02 mg | I-2 mg | 1% | 0.4% | 10000 g |
| Ithusi, Cu | 36 µg | 1000 µg | 3.6% | 1.4% | 2778 g |
| Selenium, Uma | 50.2 µg | 55 µg | 91.3% | 35.5% | 110 g |
| Zinc, Zn | I-0.43 mg | I-12 mg | 3.6% | 1.4% | 2791 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.057 g | ~ | |||
| i-valine | 0.91 g | ~ | |||
| Umlando * | 0.52 g | ~ | |||
| Isoleucine | 0.814 g | ~ | |||
| i-leucine | 1.435 g | ~ | |||
| lysine | 1.622 g | ~ | |||
| i-methionine | 0.523 g | ~ | |||
| i-threonine | 0.774 g | ~ | |||
| sdudlamin | 0.198 g | ~ | |||
| phenylalanine | 0.689 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.068 g | ~ | |||
| I-aspartic acid | 1.808 g | ~ | |||
| glycine | 0.848 g | ~ | |||
| I-Glutamic acid | 2.636 g | ~ | |||
| Amaprotheni | 0.624 g | ~ | |||
| i-serine | 0.72 g | ~ | |||
| i-tyrosine | 0.596 g | ~ | |||
| I-Cysteine | 0.189 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-64 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 4.213 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.012 g | ~ | |||
| 14: 0 I-Myristic | 0.946 g | ~ | |||
| 16: 0 I-Palmitic | 2.703 g | ~ | |||
| 18: 0 UStearin | 0.537 g | ~ | |||
| Ama-acid e-monounsaturated | 10.605 g | iminithi 16.8 г | 63.1% | 24.6% | |
| 16: 1 I-Palmitoleic | 1.609 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 5.361 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 1.87 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 1.716 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 2.688 g | kusuka ku-11.2 kuya ku-20.6 | 24% | 9.3% | |
| 18:2 Linoleic | 0.217 g | ~ | |||
| 18: 3 Ezomzimba | 0.125 g | ~ | |||
| 18: 4 IStyoride Omega-3 | 0.15 g | ~ | |||
| 20: 4 I-Arachidonic | 0.137 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.891 g | ~ | |||
| Ama-acids ama-Omega-3 | 2.333 g | kusuka ku-0.9 kuya ku-3.7 | 100% | 38.9% | |
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.222 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.945 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.354 g | kusuka ku-4.7 kuya ku-16.8 | 7.5% | 2.9% |
Inani lamandla lingu-257 kcal.
- oz = 28.35 g (72.9 kcal)
- 3 oz = 85 g (218.5 kcal)
Inhlanzi yamalahle, iyabhema ucebile ngamavithamini namaminerali afana no: vithamini A - 13,6%, uvithamini B5 - 19,8%, uvithamini B6 - 19,5%, uvithamini B12 - 66,7%, uvithamini PP - 26,5%, potassium - 18,8%, i-magnesium - 18,5%, i-phosphorus - 27,8%, i-selenium - 91,3%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- magnesium ubamba iqhaza emetabolism yamandla, ukuhlanganiswa kwamaprotheni, ama-nucleic acid, kunomthelela wokuzinza kulwelwesi, kuyadingeka ukugcina i-homeostasis ye-calcium, i-potassium ne-sodium. Ukuntuleka kwe-magnesium kuholela ku-hypomagnesemia, ingozi eyengeziwe yokuthola umfutho wegazi ophezulu, isifo senhliziyo.
- 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 257 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kusiza kangakanani inhlanzi yamalahle, ukubhema, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Inhlanzi yamalahle, ukubhema