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-88 kCal | I-1684 kCal | 5.2% | 5.9% | 1914 g |
| Amaprotheni | 19.26 g | 76 g | 25.3% | 28.8% | 395 g |
| Amafutha | 0.69 g | 56 g | 1.2% | 1.4% | 8116 g |
| Water | 78.92 g | 2273 g | 3.5% | 4% | 2880 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 21 µg | 900 µg | 2.3% | 2.6% | 4286 g |
| I-Retinol | I-0.021 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.058 mg | I-1.5 mg | 3.9% | 4.4% | 2586 g |
| Uvithamini B2, riboflavin | I-0.063 mg | I-1.8 mg | 3.5% | 4% | 2857 g |
| Uvithamini B4, choline | I-65 mg | I-500 mg | 13% | 14.8% | 769 g |
| Uvithamini B5, i-pantothenic | I-0.75 mg | I-5 mg | 15% | 17% | 667 g |
| Uvithamini B6, pyridoxine | I-0.117 mg | I-2 mg | 5.9% | 6.7% | 1709 g |
| Uvithamini B9, folate | 15 µg | 400 µg | 3.8% | 4.3% | 2667 g |
| Uvithamini B12, cobalamin | 2 µg | 3 µg | 66.7% | 75.8% | 150 g |
| Uvithamini C, ascorbic | I-3.8 mg | I-90 mg | 4.2% | 4.8% | 2368 g |
| Uvithamini D, calciferol | 2.5 µg | 10 µg | 25% | 28.4% | 400 g |
| Uvithamini D3, cholecalciferol | 2.5 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-0.2 mg | I-15 mg | 1.3% | 1.5% | 7500 g |
| Uvithamini K, i-phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 g |
| Uvithamini PP, NE | I-2.3 mg | I-20 mg | 11.5% | 13.1% | 870 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-259 mg | I-2500 mg | 10.4% | 11.8% | 965 g |
| ICalcium, Ca | I-57 mg | I-1000 mg | 5.7% | 6.5% | 1754 g |
| I-Magnesium, Mg | I-31 mg | I-400 mg | 7.8% | 8.9% | 1290 g |
| I-Sodium, Na | I-39 mg | I-1300 mg | 3% | 3.4% | 3333 g |
| Isibabule, S | I-192.6 mg | I-1000 mg | 19.3% | 21.9% | 519 g |
| IPhosphorus, uP | I-220 mg | I-800 mg | 27.5% | 31.3% | 364 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.55 mg | I-18 mg | 3.1% | 3.5% | 3273 g |
| I-Manganese, Mn | I-0.24 mg | I-2 mg | 12% | 13.6% | 833 g |
| Ithusi, Cu | 51 µg | 1000 µg | 5.1% | 5.8% | 1961 g |
| Selenium, Uma | 12.6 µg | 55 µg | 22.9% | 26% | 437 g |
| Zinc, Zn | I-0.67 mg | I-12 mg | 5.6% | 6.4% | 1791 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.152 g | ~ | |||
| i-valine | 0.992 g | ~ | |||
| Umlando * | 0.567 g | ~ | |||
| Isoleucine | 0.887 g | ~ | |||
| i-leucine | 1.565 g | ~ | |||
| lysine | 1.768 g | ~ | |||
| i-methionine | 0.57 g | ~ | |||
| i-threonine | 0.844 g | ~ | |||
| sdudlamin | 0.216 g | ~ | |||
| phenylalanine | 0.752 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.165 g | ~ | |||
| I-aspartic acid | 1.972 g | ~ | |||
| glycine | 0.924 g | ~ | |||
| I-Glutamic acid | 2.875 g | ~ | |||
| Amaprotheni | 0.681 g | ~ | |||
| i-serine | 0.786 g | ~ | |||
| i-tyrosine | 0.65 g | ~ | |||
| I-Cysteine | 0.206 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-39 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.118 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.001 g | ~ | |||
| 14: 0 I-Myristic | 0.018 g | ~ | |||
| 16: 0 I-Palmitic | 0.078 g | ~ | |||
| 18: 0 UStearin | 0.018 g | ~ | |||
| Ama-acid e-monounsaturated | 0.157 g | iminithi 16.8 г | 0.9% | 1% | |
| 16: 1 I-Palmitoleic | 0.056 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.079 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.013 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.005 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.202 g | kusuka ku-11.2 kuya ku-20.6 | 1.8% | 2% | |
| 18:2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Ezomzimba | 0.021 g | ~ | |||
| 20: 4 I-Arachidonic | 0.028 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.033 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.142 g | kusuka ku-0.9 kuya ku-3.7 | 15.8% | 18% | |
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.014 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.074 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.06 g | kusuka ku-4.7 kuya ku-16.8 | 1.3% | 1.5% |
Inani lamandla lingu-88 kcal.
- 3 oz = 85 g (74.8 kcal)
- Isibalo esingu-0,5 = 198 g (174.2 kCal)
I-pike ejwayelekile, eluhlaza ucebile amavithamini namaminerali njenge: choline - 13%, uvithamini B5 - 15%, uvithamini B12 - 66,7%, uvithamini D - 25%, uvithamini PP - 11,5%, i-phosphorus - 27,5%, i-manganese - 12%, selenium - 22,9%
- 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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-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.
- 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 kwekhalori 88 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ingabe i-pike ejwayelekile ilusizo kanjani, iluhlaza, amakhalori, izakhi zomzimba, izakhiwo eziwusizo I-pike ejwayelekile, eluhlaza