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-213 kCal | I-1684 kCal | 12.6% | 5.9% | 791 g |
| Amaprotheni | 10.52 g | 76 g | 13.8% | 6.5% | 722 g |
| Amafutha | 10.04 g | 56 g | 17.9% | 8.4% | 558 g |
| carbohydrate | 19.23 g | 219 g | 8.8% | 4.1% | 1139 g |
| I-fiber ejwayelekile | 1.2 g | 20 g | 6% | 2.8% | 1667 g |
| Water | 56.51 g | 2273 g | 2.5% | 1.2% | 4022 g |
| Ash | 2.5 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 22 µg | 900 µg | 2.4% | 1.1% | 4091 g |
| I-Retinol | I-0.016 mg | ~ | |||
| i-alpha Carotene | 2 µg | ~ | |||
| i-beta Carotene | I-0.061 mg | I-5 mg | 1.2% | 0.6% | 8197 g |
| i-beta Cryptoxanthin | 18 µg | ~ | |||
| I-Lycopene | 275 µg | ~ | |||
| I-Lutein + Zeaxanthin | 115 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.343 mg | I-1.5 mg | 22.9% | 10.8% | 437 g |
| Uvithamini B2, riboflavin | I-0.267 mg | I-1.8 mg | 14.8% | 6.9% | 674 g |
| Uvithamini B4, choline | I-29.1 mg | I-500 mg | 5.8% | 2.7% | 1718 g |
| Uvithamini B5, i-pantothenic | I-0.555 mg | I-5 mg | 11.1% | 5.2% | 901 g |
| Uvithamini B6, pyridoxine | I-0.203 mg | I-2 mg | 10.2% | 4.8% | 985 g |
| Uvithamini B9, folate | 106 µg | 400 µg | 26.5% | 12.4% | 377 g |
| Uvithamini B12, cobalamin | 0.22 µg | 3 µg | 7.3% | 3.4% | 1364 g |
| Uvithamini C, ascorbic | I-7.5 mg | I-90 mg | 8.3% | 3.9% | 1200 g |
| Uvithamini D, calciferol | 0.2 µg | 10 µg | 2% | 0.9% | 5000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.41 mg | I-15 mg | 2.7% | 1.3% | 3659 g |
| i-beta tocopherol | I-0.06 mg | ~ | |||
| i-gamma Tocopherol | I-0.37 mg | ~ | |||
| umabhebhana | I-0.1 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 4.5 µg | 120 µg | 3.8% | 1.8% | 2667 g |
| Uvithamini PP, NE | I-4.323 mg | I-20 mg | 21.6% | 10.1% | 463 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-282 mg | I-2500 mg | 11.3% | 5.3% | 887 g |
| ICalcium, Ca | I-171 mg | I-1000 mg | 17.1% | 8% | 585 g |
| I-Magnesium, Mg | I-20 mg | I-400 mg | 5% | 2.3% | 2000 g |
| I-Sodium, Na | I-575 mg | I-1300 mg | 44.2% | 20.8% | 226 g |
| Isibabule, S | I-105.2 mg | I-1000 mg | 10.5% | 4.9% | 951 g |
| IPhosphorus, uP | I-112 mg | I-800 mg | 14% | 6.6% | 714 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.81 mg | I-18 mg | 10.1% | 4.7% | 994 g |
| I-Manganese, Mn | I-0.354 mg | I-2 mg | 17.7% | 8.3% | 565 g |
| Ithusi, Cu | 84 µg | 1000 µg | 8.4% | 3.9% | 1190 g |
| Selenium, Uma | 19.9 µg | 55 µg | 36.2% | 17% | 276 g |
| Zinc, Zn | I-1.05 mg | I-12 mg | 8.8% | 4.1% | 1143 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 15.67 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 3.18 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 1.23 g | ~ | |||
| lactose | 0.08 g | ~ | |||
| Maltose | 0.47 g | ~ | |||
| fructose | 1.4 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.501 g | ~ | |||
| i-valine | 0.501 g | ~ | |||
| Umlando * | 0.301 g | ~ | |||
| Isoleucine | 0.431 g | ~ | |||
| i-leucine | 0.752 g | ~ | |||
| lysine | 0.491 g | ~ | |||
| i-methionine | 0.21 g | ~ | |||
| i-threonine | 0.331 g | ~ | |||
| sdudlamin | 0.1 g | ~ | |||
| phenylalanine | 0.431 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.481 g | ~ | |||
| I-aspartic acid | 0.741 g | ~ | |||
| I-Hydroxyproline | 0.07 g | ~ | |||
| glycine | 0.451 g | ~ | |||
| I-Glutamic acid | 2.455 g | ~ | |||
| Amaprotheni | 1.022 g | ~ | |||
| i-serine | 0.411 g | ~ | |||
| i-tyrosine | 0.26 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-27 mg | ubukhulu obungama-300 mg | |||
| Amafutha acid | |||||
| transgender | 0.119 g | ubuningi be-1.9 г | |||
| amafutha we-monounsaturated trans | 0.101 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.554 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 0.013 g | ~ | |||
| 6: 0 Inayiloni | 0.009 g | ~ | |||
| 8: 0 I-Caprylic | 0.006 g | ~ | |||
| 10: 0 Umthamo | 0.024 g | ~ | |||
| 12: 0 I-Lauric | 0.023 g | ~ | |||
| 14: 0 I-Myristic | 0.178 g | ~ | |||
| 15: 0 IPentadecanoic | 0.016 g | ~ | |||
| 16: 0 I-Palmitic | 2.077 g | ~ | |||
| 17: 0 imajarini | 0.041 g | ~ | |||
| 18: 0 UStearin | 1.138 g | ~ | |||
| 20: 0 I-Arachinic | 0.017 g | ~ | |||
| 22: 0 I-Begenic | 0.008 g | ~ | |||
| 24: 0 I-Lignoceric | 0.004 g | ~ | |||
| Ama-acid e-monounsaturated | 3.716 g | iminithi 16.8 г | 22.1% | 10.4% | |
| 14: 1 I-Myristoleic | 0.017 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.191 g | ~ | |||
| 16:1 nxa | 0.183 g | ~ | |||
| 16: 1 kudluliswa | 0.008 g | ~ | |||
| 17: 1 I-Heptadecene | 0.026 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 3.408 g | ~ | |||
| 18:1 nxa | 3.316 g | ~ | |||
| 18: 1 kudluliswa | 0.093 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.066 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.008 g | ~ | |||
| 22:1 nxa | 0.008 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.927 g | kusuka ku-11.2 kuya ku-20.6 | 17.2% | 8.1% | |
| 18:2 Linoleic | 1.698 g | ~ | |||
| 18: 2 trans isomer, ayinqunywa | 0.018 g | ~ | |||
| 18:2 Omega-6, cis, cis | 1.665 g | ~ | |||
| 18: 2 Okuhlanganisiwe kweLinoleic Acid | 0.014 g | ~ | |||
| 18: 3 Ezomzimba | 0.107 g | ~ | |||
| 18: 3 i-Omega-3, i-alpha linolenic | 0.104 g | ~ | |||
| 18: 3 i-Omega-6, iGamma Linolenic | 0.003 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.048 g | ~ | |||
| 20:3 Eicosatriene | 0.017 g | ~ | |||
| 20:3 Omega-6 | 0.013 g | ~ | |||
| 20: 4 I-Arachidonic | 0.036 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.001 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.112 g | kusuka ku-0.9 kuya ku-3.7 | 12.4% | 5.8% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.013 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.005 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.002 g | ~ | |||
| Ama-acids ama-Omega-6 | 1.778 g | kusuka ku-4.7 kuya ku-16.8 | 37.8% | 17.7% |
Inani lamandla lingu-213 kcal.
- umkhumbi-ngwenya = 228 g (485.6 kCal)
Ukudla okusheshayo, isangweji le-Submarina elinokusikeka okubandayo ucebile amavithamini namaminerali njenge: vitamin B1 - 22,9%, vitamin B2 - 14,8%, vitamin B5 - 11,1%, vitamin B9 - 26,5%, vitamin PP - 21,6%, potassium - 11,3%, i-calcium - 17,1%, i-phosphorus - 14%, i-manganese - 17,7%, i-selenium - 36,2%
- 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 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 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.
- 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 213 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yiziphi izinzuzo zokudla okusheshayo, isangweji le-Submarina elinokusikeka okubandayo, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Ukudla okusheshayo, isangweji le-Submarina elinokusikeka okubandayo