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-221 kCal | I-1684 kCal | 13.1% | 5.9% | 762 g |
| Amaprotheni | 42 g | 76 g | 55.3% | 25% | 181 g |
| Amafutha | 5.9 g | 56 g | 10.5% | 4.8% | 949 g |
| Water | 38.5 g | 2273 g | 1.7% | 0.8% | 5904 g |
| Ash | 13.6 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.02 mg | I-1.5 mg | 1.3% | 0.6% | 7500 g |
| Uvithamini B2, riboflavin | I-0.15 mg | I-1.8 mg | 8.3% | 3.8% | 1200 g |
| Uvithamini B5, i-pantothenic | I-0.865 mg | I-5 mg | 17.3% | 7.8% | 578 g |
| Uvithamini B6, pyridoxine | I-0.34 mg | I-2 mg | 17% | 7.7% | 588 g |
| Uvithamini B9, folate | 17 µg | 400 µg | 4.3% | 1.9% | 2353 g |
| Uvithamini B12, cobalamin | 1.62 µg | 3 µg | 54% | 24.4% | 185 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.3 mg | I-15 mg | 8.7% | 3.9% | 1154 g |
| Uvithamini PP, NE | I-13.8 mg | I-20 mg | 69% | 31.2% | 145 g |
| niacin | I-6 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-536 mg | I-2500 mg | 21.4% | 9.7% | 466 g |
| ICalcium, Ca | I-274 mg | I-1000 mg | 27.4% | 12.4% | 365 g |
| I-Magnesium, Mg | I-46 mg | I-400 mg | 11.5% | 5.2% | 870 g |
| I-Sodium, Na | I-4566 mg | I-1300 mg | 351.2% | 158.9% | 28 g |
| Isibabule, S | I-420 mg | I-1000 mg | 42% | 19% | 238 g |
| IPhosphorus, uP | I-413 mg | I-800 mg | 51.6% | 23.3% | 194 g |
| Iklorini, Cl | I-7044 mg | I-2300 mg | 306.3% | 138.6% | 33 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.7 mg | I-18 mg | 3.9% | 1.8% | 2571 g |
| Selenium, Uma | 54.3 µg | 55 µg | 98.7% | 44.7% | 101 g |
| AmaSterols | |||||
| Cholesterol | I-74 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1.2 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 2.61 g | iminithi 16.8 г | 15.5% | 7% | |
| Amafutha e-Polyunsaturated acids | 0.697 g | kusuka ku-11.2 kuya ku-20.6 | 6.2% | 2.8% | |
| Ama-acids ama-Omega-3 | 0.375 g | kusuka ku-0.9 kuya ku-3.7 | 41.7% | 18.9% | |
| Ama-acids ama-Omega-6 | 0.322 g | kusuka ku-4.7 kuya ku-16.8 | 6.9% | 3.1% |
Inani lamandla lingu-221 kcal.
I-bream eyomile ucebile ngamavithamini namaminerali afana ne: vithamini B5 - 17,3%, uvithamini B6 - 17%, uvithamini B12 - 54%, uvithamini PP - 69%, potassium - 21,4%, calcium - 27,4%, magnesium - 11,5%, i-phosphorus - 51,6%, i-chlorine - 306,3%, i-selenium - 98,7%
- 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.
- 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.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- 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 221 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yiziphi izinzuzo ze-bream omisiwe, ama-calories, izakhi, izakhiwo eziwusizo ze-bream omisiwe
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.