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 | 15.38 g | 76 g | 20.2% | 7.9% | 494 g |
| Amafutha | 11.76 g | 56 g | 21% | 8.2% | 476 g |
| carbohydrate | 21.41 g | 219 g | 9.8% | 3.8% | 1023 g |
| I-fiber ejwayelekile | 1.2 g | 20 g | 6% | 2.3% | 1667 g |
| Water | 48.02 g | 2273 g | 2.1% | 0.8% | 4733 g |
| Ash | 2.23 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 32 µg | 900 µg | 3.6% | 1.4% | 2813 g |
| I-Retinol | I-0.017 mg | ~ | |||
| i-alpha Carotene | 9 µg | ~ | |||
| i-beta Carotene | I-0.166 mg | I-5 mg | 3.3% | 1.3% | 3012 g |
| I-Lycopene | 237 µg | ~ | |||
| I-Lutein + Zeaxanthin | 72 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.176 mg | I-1.5 mg | 11.7% | 4.6% | 852 g |
| Uvithamini B2, riboflavin | I-0.169 mg | I-1.8 mg | 9.4% | 3.7% | 1065 g |
| Uvithamini B4, choline | I-16.6 mg | I-500 mg | 3.3% | 1.3% | 3012 g |
| Uvithamini B5, i-pantothenic | I-0.911 mg | I-5 mg | 18.2% | 7.1% | 549 g |
| Uvithamini B6, pyridoxine | I-0.279 mg | I-2 mg | 14% | 5.4% | 717 g |
| Uvithamini B9, folate | 34 µg | 400 µg | 8.5% | 3.3% | 1176 g |
| Uvithamini B12, cobalamin | 0.46 µg | 3 µg | 15.3% | 6% | 652 g |
| Uvithamini C, ascorbic | I-3.8 mg | I-90 mg | 4.2% | 1.6% | 2368 g |
| Uvithamini D, calciferol | 0.2 µg | 10 µg | 2% | 0.8% | 5000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.5 mg | I-15 mg | 3.3% | 1.3% | 3000 g |
| Uvithamini K, i-phylloquinone | 8.4 µg | 120 µg | 7% | 2.7% | 1429 g |
| Uvithamini PP, NE | I-4.748 mg | I-20 mg | 23.7% | 9.2% | 421 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-256 mg | I-2500 mg | 10.2% | 4% | 977 g |
| ICalcium, Ca | I-92 mg | I-1000 mg | 9.2% | 3.6% | 1087 g |
| I-Magnesium, Mg | I-31 mg | I-400 mg | 7.8% | 3% | 1290 g |
| I-Sodium, Na | I-605 mg | I-1300 mg | 46.5% | 18.1% | 215 g |
| Isibabule, S | I-153.8 mg | I-1000 mg | 15.4% | 6% | 650 g |
| IPhosphorus, uP | I-224 mg | I-800 mg | 28% | 10.9% | 357 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.32 mg | I-18 mg | 7.3% | 2.8% | 1364 g |
| Ithusi, Cu | 97 µg | 1000 µg | 9.7% | 3.8% | 1031 g |
| Selenium, Uma | 14.6 µg | 55 µg | 26.5% | 10.3% | 377 g |
| Zinc, Zn | I-1.17 mg | I-12 mg | 9.8% | 3.8% | 1026 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 4.99 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-38 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.372 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 0.085 g | ~ | |||
| 6: 0 Inayiloni | 0.038 g | ~ | |||
| 8: 0 I-Caprylic | 0.022 g | ~ | |||
| 10: 0 Umthamo | 0.049 g | ~ | |||
| 12: 0 I-Lauric | 0.04 g | ~ | |||
| 14: 0 I-Myristic | 0.28 g | ~ | |||
| 16: 0 I-Palmitic | 1.915 g | ~ | |||
| 18: 0 UStearin | 0.943 g | ~ | |||
| Ama-acid e-monounsaturated | 4.5 g | iminithi 16.8 г | 26.8% | 10.4% | |
| 16: 1 I-Palmitoleic | 0.21 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 4.216 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.063 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.011 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 3.207 g | kusuka ku-11.2 kuya ku-20.6 | 28.6% | 11.1% | |
| 18:2 Linoleic | 2.884 g | ~ | |||
| 18: 3 Ezomzimba | 0.287 g | ~ | |||
| 20: 4 I-Arachidonic | 0.036 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.287 g | kusuka ku-0.9 kuya ku-3.7 | 31.9% | 12.4% | |
| Ama-acids ama-Omega-6 | 2.92 g | kusuka ku-4.7 kuya ku-16.8 | 62.1% | 24.2% |
Inani lamandla lingu-257 kcal.
Ukudla okusheshayo, isemishi lekilabhu (ungqimba oluthathu), nenkukhu ecwebile, ubhekeni, utamatisi, ushizi, isaladi nemayonnaise ucebile amavithamini namaminerali afana ne: vithamini B1 - 11,7%, uvithamini B5 - 18,2%, uvithamini B6 - 14%, uvithamini B12 - 15,3%, uvithamini PP - 23,7%, i-phosphorus - 28% , iSelenium - 26,5%
- 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 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.
- 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, kungani ukudla okusheshayo, isangweji lekilabhu (ungqimba olunezintathu), nenkukhu ephekiwe, ubhekeni, utamatisi, ushizi, isaladi nemayonnaise, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Ukudla okusheshayo, isangweji lekilabhu (isendlalelo ezintathu), enenkukhu ethosiwe, ubhekeni, utamatisi, ushizi, isaladi nemayonnaise