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-228 kCal | I-1684 kCal | 13.5% | 5.9% | 739 g |
| Amaprotheni | 11.6 g | 76 g | 15.3% | 6.7% | 655 g |
| Amafutha | 10.93 g | 56 g | 19.5% | 8.6% | 512 g |
| carbohydrate | 21.63 g | 219 g | 9.9% | 4.3% | 1012 g |
| Water | 54.31 g | 2273 g | 2.4% | 1.1% | 4185 g |
| Ash | 1.53 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 18 µg | 900 µg | 2% | 0.9% | 5000 g |
| I-Retinol | I-0.017 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.18 mg | I-1.5 mg | 12% | 5.3% | 833 g |
| Uvithamini B2, riboflavin | I-0.13 mg | I-1.8 mg | 7.2% | 3.2% | 1385 g |
| Uvithamini B5, i-pantothenic | I-0.73 mg | I-5 mg | 14.6% | 6.4% | 685 g |
| Uvithamini B6, pyridoxine | I-0.09 mg | I-2 mg | 4.5% | 2% | 2222 g |
| Uvithamini B9, folate | 53 µg | 400 µg | 13.3% | 5.8% | 755 g |
| Uvithamini B12, cobalamin | 0.63 µg | 3 µg | 21% | 9.2% | 476 g |
| Uvithamini C, ascorbic | I-1.4 mg | I-90 mg | 1.6% | 0.7% | 6429 g |
| Uvithamini PP, NE | I-4.43 mg | I-20 mg | 22.2% | 9.7% | 451 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-131 mg | I-2500 mg | 5.2% | 2.3% | 1908 g |
| ICalcium, Ca | I-29 mg | I-1000 mg | 2.9% | 1.3% | 3448 g |
| I-Magnesium, Mg | I-31 mg | I-400 mg | 7.8% | 3.4% | 1290 g |
| I-Sodium, Na | I-505 mg | I-1300 mg | 38.8% | 17% | 257 g |
| IPhosphorus, uP | I-86 mg | I-800 mg | 10.8% | 4.7% | 930 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.03 mg | I-18 mg | 5.7% | 2.5% | 1748 g |
| I-Manganese, Mn | I-0.2 mg | I-2 mg | 10% | 4.4% | 1000 g |
| Ithusi, Cu | 167 µg | 1000 µg | 16.7% | 7.3% | 599 g |
| Selenium, Uma | 23.5 µg | 55 µg | 42.7% | 18.7% | 234 g |
| Zinc, Zn | I-0.73 mg | I-12 mg | 6.1% | 2.7% | 1644 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.633 g | ~ | |||
| i-valine | 0.596 g | ~ | |||
| Umlando * | 0.314 g | ~ | |||
| Isoleucine | 0.521 g | ~ | |||
| i-leucine | 0.907 g | ~ | |||
| lysine | 0.842 g | ~ | |||
| i-methionine | 0.295 g | ~ | |||
| i-threonine | 0.462 g | ~ | |||
| sdudlamin | 0.134 g | ~ | |||
| phenylalanine | 0.495 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.619 g | ~ | |||
| I-aspartic acid | 1.022 g | ~ | |||
| glycine | 0.531 g | ~ | |||
| I-Glutamic acid | 2.324 g | ~ | |||
| Amaprotheni | 0.669 g | ~ | |||
| i-serine | 0.512 g | ~ | |||
| i-tyrosine | 0.359 g | ~ | |||
| I-Cysteine | 0.15 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-19 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 2.082 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 5.235 g | iminithi 16.8 г | 31.2% | 13.7% | |
| Amafutha e-Polyunsaturated acids | 2.85 g | kusuka ku-11.2 kuya ku-20.6 | 25.4% | 11.1% |
Inani lamandla lingu-228 kcal.
- umkhumbi-ngwenya = 256 g (583.7 kCal)
Ukudla okusheshayo, isangweji elingaphansi kolwandle nesaladi le-tuna ucebile amavithamini namaminerali afana no: vithamini B1 - 12%, uvithamini B5 - 14,6%, uvithamini B9 - 13,3%, uvithamini B12 - 21%, uvithamini PP - 22,2%, ithusi - 16,7% , iSelenium - 42,7%
- 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 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 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.
- 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.
- 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 228 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kungani ukudla okusheshayo, isangweji le-Submarina elinesaladi le-tuna, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Ukudla okusheshayo, isangweji le-Submarina elinesaladi le-tuna