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-197 kCal | I-1684 kCal | 11.7% | 5.9% | 855 g |
| Amaprotheni | 10.44 g | 76 g | 13.7% | 7% | 728 g |
| Amafutha | 4.51 g | 56 g | 8.1% | 4.1% | 1242 g |
| carbohydrate | 26.14 g | 219 g | 11.9% | 6% | 838 g |
| I-fiber ejwayelekile | 2.4 g | 20 g | 12% | 6.1% | 833 g |
| Water | 54.18 g | 2273 g | 2.4% | 1.2% | 4195 g |
| Ash | 2.33 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 55 µg | 900 µg | 6.1% | 3.1% | 1636 g |
| I-Retinol | I-0.002 mg | ~ | |||
| i-alpha Carotene | 223 µg | ~ | |||
| i-beta Carotene | I-0.524 mg | I-5 mg | 10.5% | 5.3% | 954 g |
| I-Lutein + Zeaxanthin | 73 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.24 mg | I-1.5 mg | 16% | 8.1% | 625 g |
| Uvithamini B2, riboflavin | I-0.17 mg | I-1.8 mg | 9.4% | 4.8% | 1059 g |
| Uvithamini B4, choline | I-31.2 mg | I-500 mg | 6.2% | 3.1% | 1603 g |
| Uvithamini B5, i-pantothenic | I-0.66 mg | I-5 mg | 13.2% | 6.7% | 758 g |
| Uvithamini B6, pyridoxine | I-0.287 mg | I-2 mg | 14.4% | 7.3% | 697 g |
| Uvithamini B9, folate | 93 µg | 400 µg | 23.3% | 11.8% | 430 g |
| Uvithamini B12, cobalamin | 0.1 µg | 3 µg | 3.3% | 1.7% | 3000 g |
| Uvithamini C, ascorbic | I-11.2 mg | I-90 mg | 12.4% | 6.3% | 804 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.37 mg | I-15 mg | 2.5% | 1.3% | 4054 g |
| i-beta tocopherol | I-0.54 mg | ~ | |||
| i-gamma Tocopherol | I-0.98 mg | ~ | |||
| umabhebhana | I-0.25 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 23.8 µg | 120 µg | 19.8% | 10.1% | 504 g |
| Uvithamini PP, NE | I-3.63 mg | I-20 mg | 18.2% | 9.2% | 551 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-281 mg | I-2500 mg | 11.2% | 5.7% | 890 g |
| ICalcium, Ca | I-47 mg | I-1000 mg | 4.7% | 2.4% | 2128 g |
| I-Magnesium, Mg | I-30 mg | I-400 mg | 7.5% | 3.8% | 1333 g |
| I-Sodium, Na | I-478 mg | I-1300 mg | 36.8% | 18.7% | 272 g |
| Isibabule, S | I-104.4 mg | I-1000 mg | 10.4% | 5.3% | 958 g |
| IPhosphorus, uP | I-118 mg | I-800 mg | 14.8% | 7.5% | 678 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.69 mg | I-18 mg | 9.4% | 4.8% | 1065 g |
| I-Manganese, Mn | I-0.404 mg | I-2 mg | 20.2% | 10.3% | 495 g |
| Ithusi, Cu | 105 µg | 1000 µg | 10.5% | 5.3% | 952 g |
| Selenium, Uma | 17.3 µg | 55 µg | 31.5% | 16% | 318 g |
| Zinc, Zn | I-0.52 mg | I-12 mg | 4.3% | 2.2% | 2308 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 19.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 5.57 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 1.05 g | ~ | |||
| Maltose | 1.2 g | ~ | |||
| i-sucrose | 2.5 g | ~ | |||
| fructose | 0.82 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.48 g | ~ | |||
| i-valine | 0.39 g | ~ | |||
| Umlando * | 0.25 g | ~ | |||
| Isoleucine | 0.35 g | ~ | |||
| i-leucine | 0.68 g | ~ | |||
| lysine | 0.48 g | ~ | |||
| i-methionine | 0.19 g | ~ | |||
| i-threonine | 0.34 g | ~ | |||
| sdudlamin | 0.14 g | ~ | |||
| phenylalanine | 0.43 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.42 g | ~ | |||
| I-aspartic acid | 0.74 g | ~ | |||
| glycine | 0.4 g | ~ | |||
| I-Glutamic acid | 2.28 g | ~ | |||
| Amaprotheni | 0.72 g | ~ | |||
| i-serine | 0.43 g | ~ | |||
| i-tyrosine | 0.21 g | ~ | |||
| I-Cysteine | 0.14 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-14 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.964 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.011 g | ~ | |||
| 15: 0 IPentadecanoic | 0.003 g | ~ | |||
| 16: 0 I-Palmitic | 0.739 g | ~ | |||
| 17: 0 imajarini | 0.004 g | ~ | |||
| 18: 0 UStearin | 0.185 g | ~ | |||
| 20: 0 I-Arachinic | 0.009 g | ~ | |||
| 22: 0 I-Begenic | 0.009 g | ~ | |||
| 24: 0 I-Lignoceric | 0.004 g | ~ | |||
| Ama-acid e-monounsaturated | 1.329 g | iminithi 16.8 г | 7.9% | 4% | |
| 14: 1 I-Myristoleic | 0.003 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.089 g | ~ | |||
| 17: 1 I-Heptadecene | 0.003 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 1.223 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.011 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.813 g | kusuka ku-11.2 kuya ku-20.6 | 16.2% | 8.2% | |
| 18:2 Linoleic | 1.674 g | ~ | |||
| 18: 3 Ezomzimba | 0.117 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.002 g | ~ | |||
| 20:3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 I-Arachidonic | 0.01 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.003 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.122 g | kusuka ku-0.9 kuya ku-3.7 | 13.6% | 6.9% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.002 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.002 g | ~ | |||
| Ama-acids ama-Omega-6 | 1.691 g | kusuka ku-4.7 kuya ku-16.8 | 36% | 18.3% |
Inani lamandla lingu-197 kcal.
- oz = 28.35 g (55.8 kcal)
- umqulu = 80 g (157.6 kCal)
Ama-egg rolls, inkukhu, epholile, ashiswe kabusha ucebile amavithamini namaminerali afana no: vithamini B1 - 16%, uvithamini B5 - 13,2%, uvithamini B6 - 14,4%, uvithamini B9 - 23,3%, uvithamini C - 12,4%, uvithamini K - 19,8 , 18,2, 11,2%, i-vitamin PP - 14,8%, i-potassium - 20,2%, i-phosphorus - 31,5%, i-manganese - XNUMX%, i-selenium - i-XNUMX%
- 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 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 C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- Vitamin K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
- 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.
- 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 197 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kusiza kanjani? Imiqulu yamaqanda, inkukhu, ibanda, ivuselelwe, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Imiqulu yamaqanda, inkukhu, ibanda, ivuselelwe