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-499 kCal | I-1684 kCal | 29.6% | 5.9% | 337 g |
| Amaprotheni | 34.5 g | 76 g | 45.4% | 9.1% | 220 g |
| Amafutha | 36.5 g | 56 g | 65.2% | 13.1% | 153 g |
| carbohydrate | 8.1 g | 219 g | 3.7% | 0.7% | 2704 g |
| I-fiber ejwayelekile | 5.5 g | 20 g | 27.5% | 5.5% | 364 g |
| Water | 10 g | 2273 g | 0.4% | 0.1% | 22730 g |
| Ash | 4.6 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 22 µg | 900 µg | 2.4% | 0.5% | 4091 g |
| Uvithamini B1, thiamine | I-1.43 mg | I-1.5 mg | 95.3% | 19.1% | 105 g |
| Uvithamini B2, riboflavin | I-0.39 mg | I-1.8 mg | 21.7% | 4.3% | 462 g |
| Uvithamini B5, i-pantothenic | I-0.456 mg | I-5 mg | 9.1% | 1.8% | 1096 g |
| Uvithamini B6, pyridoxine | I-0.782 mg | I-2 mg | 39.1% | 7.8% | 256 g |
| Uvithamini B9, folate | 233 µg | 400 µg | 58.3% | 11.7% | 172 g |
| Uvithamini C, ascorbic | I-9 mg | I-90 mg | 10% | 2% | 1000 g |
| Uvithamini PP, NE | I-2.72 mg | I-20 mg | 13.6% | 2.7% | 735 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-1100 mg | I-2500 mg | 44% | 8.8% | 227 g |
| ICalcium, Ca | I-171 mg | I-1000 mg | 17.1% | 3.4% | 585 g |
| I-Magnesium, Mg | I-342 mg | I-400 mg | 85.5% | 17.1% | 117 g |
| I-Sodium, Na | I-160 mg | I-1300 mg | 12.3% | 2.5% | 813 g |
| Isibabule, S | I-325.9 mg | I-1000 mg | 32.6% | 6.5% | 307 g |
| IPhosphorus, uP | I-1100 mg | I-800 mg | 137.5% | 27.6% | 73 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-10 mg | I-18 mg | 55.6% | 11.1% | 180 g |
| I-Manganese, Mn | I-2.181 mg | I-2 mg | 109.1% | 21.9% | 92 g |
| Ithusi, Cu | 1200 µg | 1000 µg | 120% | 24% | 83 g |
| Zinc, Zn | I-6 mg | I-12 mg | 50% | 10% | 200 g |
| Ama-Amino Acids abalulekile | 9.761 g | ~ | |||
| I-Arginine * | 3.776 g | ~ | |||
| i-valine | 1.504 g | ~ | |||
| Umlando * | 8.947 g | ~ | |||
| Isoleucine | 1.178 g | ~ | |||
| i-leucine | 1.9 g | ~ | |||
| lysine | 1.356 g | ~ | |||
| i-methionine | 0.313 g | ~ | |||
| i-threonine | 1.282 g | ~ | |||
| sdudlamin | 0.328 g | ~ | |||
| phenylalanine | 1.9 g | ~ | |||
| Ama-amino acid angashintshwa | 23.212 g | ~ | |||
| i-anine | 1.517 g | ~ | |||
| I-aspartic acid | 3.676 g | ~ | |||
| glycine | 1.872 g | ~ | |||
| I-Glutamic acid | 6.64 g | ~ | |||
| Amaprotheni | 1.311 g | ~ | |||
| i-serine | 2.021 g | ~ | |||
| i-tyrosine | 0.843 g | ~ | |||
| I-Cysteine | 0.51 g | ~ | |||
| AmaSterols | |||||
| i-beta sitosterol | I-150 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 8.9 g | ubuningi be-18.7 г | |||
| 16: 0 I-Palmitic | 7.5 g | ~ | |||
| 18: 0 UStearin | 1.1 g | ~ | |||
| Ama-acid e-monounsaturated | 7 g | iminithi 16.8 г | 41.7% | 8.4% | |
| 16: 1 I-Palmitoleic | 0.3 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 6.7 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 18.6 g | kusuka ku-11.2 kuya ku-20.6 | 100% | 20% | |
| 18:2 Linoleic | 18.5 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.069 g | kusuka ku-0.9 kuya ku-3.7 | 7.7% | 1.5% | |
| Ama-acids ama-Omega-6 | 17.865 g | kusuka ku-4.7 kuya ku-16.8 | 106.3% | 21.3% |
Inani lamandla lingu-499 kcal.
Isitshalo sikakotini, imbewu ucebile amavithamini namaminerali afana no: vithamini B1 - 95,3%, uvithamini B2 - 21,7%, uvithamini B6 - 39,1%, uvithamini B9 - 58,3%, uvithamini PP - 13,6%, potassium - 44% , i-calcium - 17,1%, i-magnesium - 85,5%, i-phosphorus - 137,5%, i-iron - 55,6%, i-manganese - 109,1%, ithusi - 120%, i-zinc - 50%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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-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.
- 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 kwekhalori 499 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, isitshalo sikakotini siwusizo kanjani, imbewu, ama-calories, izakhi, izakhiwo eziwusizo Isitshalo sikakotini, imbewu
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.