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-174.6 kCal | I-1684 kCal | 10.4% | 6% | 964 g |
| Amaprotheni | 14.598 g | 76 g | 19.2% | 11% | 521 g |
| Amafutha | 12.557 g | 56 g | 22.4% | 12.8% | 446 g |
| carbohydrate | 0.805 g | 219 g | 0.4% | 0.2% | 27205 g |
| Water | 69.84 g | 2273 g | 3.1% | 1.8% | 3255 g |
| Ash | 1.149 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 269 µg | 900 µg | 29.9% | 17.1% | 335 g |
| I-Retinol | I-0.259 mg | ~ | |||
| i-beta Carotene | I-0.062 mg | I-5 mg | 1.2% | 0.7% | 8065 g |
| Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 3% | 1875 g |
| Uvithamini B2, riboflavin | I-0.506 mg | I-1.8 mg | 28.1% | 16.1% | 356 g |
| Uvithamini B4, choline | I-288.51 mg | I-500 mg | 57.7% | 33% | 173 g |
| Uvithamini B5, i-pantothenic | I-1.494 mg | I-5 mg | 29.9% | 17.1% | 335 g |
| Uvithamini B6, pyridoxine | I-0.161 mg | I-2 mg | 8.1% | 4.6% | 1242 g |
| Uvithamini B9, folate | 8.046 µg | 400 µg | 2% | 1.1% | 4971 g |
| Uvithamini B12, cobalamin | 0.598 µg | 3 µg | 19.9% | 11.4% | 502 g |
| Uvithamini D, calciferol | 2.529 µg | 10 µg | 25.3% | 14.5% | 395 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.69 mg | I-15 mg | 4.6% | 2.6% | 2174 g |
| Uvithamini H, biotin | 23.218 µg | 50 µg | 46.4% | 26.6% | 215 g |
| Uvithamini K, i-phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 g |
| Uvithamini PP, NE | I-2.6416 mg | I-20 mg | 13.2% | 7.6% | 757 g |
| niacin | I-0.218 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-160.92 mg | I-2500 mg | 6.4% | 3.7% | 1554 g |
| ICalcium, Ca | I-63.22 mg | I-1000 mg | 6.3% | 3.6% | 1582 g |
| I-Magnesium, Mg | I-13.79 mg | I-400 mg | 3.4% | 1.9% | 2901 g |
| I-Sodium, Na | I-154.02 mg | I-1300 mg | 11.8% | 6.8% | 844 g |
| Isibabule, S | I-202.3 mg | I-1000 mg | 20.2% | 11.6% | 494 g |
| IPhosphorus, uP | I-220.7 mg | I-800 mg | 27.6% | 15.8% | 362 g |
| Iklorini, Cl | I-179.31 mg | I-2300 mg | 7.8% | 4.5% | 1283 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.874 mg | I-18 mg | 16% | 9.2% | 626 g |
| Iodine, mina | 22.99 µg | 150 µg | 15.3% | 8.8% | 652 g |
| ICobalt, Co | 11.494 µg | 10 µg | 114.9% | 65.8% | 87 g |
| I-Manganese, Mn | I-0.0333 mg | I-2 mg | 1.7% | 1% | 6006 g |
| Ithusi, Cu | 95.4 µg | 1000 µg | 9.5% | 5.4% | 1048 g |
| IMolybdenum, Mo. | 6.897 µg | 70 µg | 9.9% | 5.7% | 1015 g |
| Selenium, Uma | 36.437 µg | 55 µg | 66.2% | 37.9% | 151 g |
| I-fluorine, uF | 63.22 µg | 4000 µg | 1.6% | 0.9% | 6327 g |
| I-Chrome, Cr | 4.6 µg | 50 µg | 9.2% | 5.3% | 1087 g |
| Zinc, Zn | I-1.2759 mg | I-12 mg | 10.6% | 6.1% | 941 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.805 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-655.17 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.4 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 6.182 g | iminithi 16.8 г | 36.8% | 21.1% | |
| Amafutha e-Polyunsaturated acids | 3.251 g | kusuka ku-11.2 kuya ku-20.6 | 29% | 16.6% | |
| Ama-acids ama-Omega-3 | 0.207 g | kusuka ku-0.9 kuya ku-3.7 | 23% | 13.2% | |
| Ama-acids ama-Omega-6 | 3.042 g | kusuka ku-4.7 kuya ku-16.8 | 64.7% | 37.1% |
Inani lamandla lingu-174,6 kcal.
- Ingcezu = 50 gr (87.3 kcal)
- I-C0 = 60 g (104.8 kcal)
- I-C1 = 50 g (87.3 kcal)
- I-C2 = 40 g (69.8 kcal)
- I-C3 = 32 g (55.9 kcal)
Iqanda lenkukhu ethosiwe (ngaphandle kukawoyela) ucebile ngamavithamini namaminerali njenge: vitamin A - 29,9%, vitamin B2 - 28,1%, choline - 57,7%, vitamin B5 - 29,9%, vitamin B12 - 19,9%, vitamin D - 25,3%, uvithamini H - 46,4%, uvithamini PP - 13,2%, i-phosphorus - 27,6%, i-iron - 16%, iodine - 15,3%, i-cobalt - 114,9%, i-selenium - 66,2 , XNUMX%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- 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 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.
- Vitamin D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- Vitamin H. iqhaza ekwakhekeni kwamafutha, i-glycogen, imetabolism yama-amino acid. Ukudla okunganele kwaleli vithamini kungaholela ekuphazanyisweni kwesimo esijwayelekile sesikhumba.
- 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.
- Iron kuyingxenye yamaprotheni emisebenzi ehlukahlukene, kufaka phakathi ama-enzyme. Ubamba iqhaza ekuthuthweni kwama-electron, i-oxygen, kuqinisekisa inkambo yokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ku-anemia ye-hypochromic, i-atony engenayo i-myoglobin yemisipha yamathambo, ukukhathala okwandayo, i-myocardiopathy, i-atrophic gastritis.
- I-iodine ubamba iqhaza ekusebenzeni kwendlala yegilo, ukuhlinzeka ngokwakhiwa kwamahomoni (i-thyroxine ne-triiodothyronine). Kuyadingeka ekukhuleni nasekuhlukanisweni kwamaseli azo zonke izicubu zomzimba womuntu, ukuphefumula kwe-mitochondrial, ukulawulwa kwe-transmembrane sodium ne-hormone transport. Ukudla okunganele kuholela ekuziphatheni okwedlulele nge-hypothyroidism kanye nokwehla komzimba, i-arterial hypotension, ukukhubazeka kokukhula nokukhula kwengqondo ezinganeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid 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 ikhalori 174,6 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Iqanda lenkukhu ethosiwe (ngaphandle kwamafutha), ama-calories, izakhi zomzimba, izakhiwo eziwusizo Iqanda lenkukhu ethosiwe (ngaphandle kukawoyela)
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.