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-149 kCal | I-1684 kCal | 8.8% | 5.9% | 1130 g |
| Amaprotheni | 6.5 g | 76 g | 8.6% | 5.8% | 1169 g |
| Amafutha | 0.5 g | 56 g | 0.9% | 0.6% | 11200 g |
| carbohydrate | 29.9 g | 219 g | 13.7% | 9.2% | 732 g |
| ama-asidi wemvelo | 0.1 g | ~ | |||
| I-fiber ejwayelekile | 1.5 g | 20 g | 7.5% | 5% | 1333 g |
| Water | 60 g | 2273 g | 2.6% | 1.7% | 3788 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| i-beta Carotene | I-0.005 mg | I-5 mg | 0.1% | 0.1% | 100000 g |
| Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 3.6% | 1875 g |
| Uvithamini B2, riboflavin | I-0.08 mg | I-1.8 mg | 4.4% | 3% | 2250 g |
| Uvithamini B4, choline | I-23.2 mg | I-500 mg | 4.6% | 3.1% | 2155 g |
| Uvithamini B5, i-pantothenic | I-0.596 mg | I-5 mg | 11.9% | 8% | 839 g |
| Uvithamini B6, pyridoxine | I-0.6 mg | I-2 mg | 30% | 20.1% | 333 g |
| Uvithamini B9, folate | 3 µg | 400 µg | 0.8% | 0.5% | 13333 g |
| Uvithamini C, ascorbic | I-10 mg | I-90 mg | 11.1% | 7.4% | 900 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.3 mg | I-15 mg | 2% | 1.3% | 5000 g |
| Uvithamini K, i-phylloquinone | 1.7 µg | 120 µg | 1.4% | 0.9% | 7059 g |
| Uvithamini PP, NE | I-2.8 mg | I-20 mg | 14% | 9.4% | 714 g |
| niacin | I-1.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-260 mg | I-2500 mg | 10.4% | 7% | 962 g |
| ICalcium, Ca | I-180 mg | I-1000 mg | 18% | 12.1% | 556 g |
| I-Silicon, Si | I-2.56 mg | I-30 mg | 8.5% | 5.7% | 1172 g |
| I-Magnesium, Mg | I-30 mg | I-400 mg | 7.5% | 5% | 1333 g |
| I-Sodium, Na | I-17 mg | I-1300 mg | 1.3% | 0.9% | 7647 g |
| Isibabule, S | I-63.6 mg | I-1000 mg | 6.4% | 4.3% | 1572 g |
| IPhosphorus, uP | I-100 mg | I-800 mg | 12.5% | 8.4% | 800 g |
| Iklorini, Cl | I-30 mg | I-2300 mg | 1.3% | 0.9% | 7667 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 455 µg | ~ | |||
| Bohr, B. | 31.2 µg | ~ | |||
| UVanadium, V | 4 µg | ~ | |||
| Insimbi, Fe | I-1.5 mg | I-18 mg | 8.3% | 5.6% | 1200 g |
| Iodine, mina | 9 µg | 150 µg | 6% | 4% | 1667 g |
| ICobalt, Co | 9 µg | 10 µg | 90% | 60.4% | 111 g |
| ILithium, Li | 3 µg | ~ | |||
| I-Manganese, Mn | I-0.81 mg | I-2 mg | 40.5% | 27.2% | 247 g |
| Ithusi, Cu | 130 µg | 1000 µg | 13% | 8.7% | 769 g |
| IMolybdenum, Mo. | 25.4 µg | 70 µg | 36.3% | 24.4% | 276 g |
| UNickel, uNi | 17 µg | ~ | |||
| I-Rubidium, Rb | 63 µg | ~ | |||
| Selenium, Uma | 14.2 µg | 55 µg | 25.8% | 17.3% | 387 g |
| I-fluorine, uF | 8 µg | 4000 µg | 0.2% | 0.1% | 50000 g |
| I-Chrome, Cr | 40 µg | 50 µg | 80% | 53.7% | 125 g |
| Zinc, Zn | I-1.025 mg | I-12 mg | 8.5% | 5.7% | 1171 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 26 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 3.9 g | ubuningi be-100 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.1 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.02 g | kusuka ku-0.9 kuya ku-3.7 | 2.2% | 1.5% | |
| Ama-acids ama-Omega-6 | 0.229 g | kusuka ku-4.7 kuya ku-16.8 | 4.9% | 3.3% |
Inani lamandla lingu-149 kcal.
Ugaliki ucebile ngamavithamini namaminerali afana no: vithamini B5 - 11,9%, uvithamini B6 - 30%, uvithamini C - 11,1%, uvithamini PP - 14%, calcium - 18%, phosphorus - 12,5%, cobalt - 90%, i-manganese - 40,5%, ithusi - 13%, i-molybdenum - 36,3%, i-selenium - 25,8%, i-chromium - 80%
- 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 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
IZIMPENDULO NGOMKHIQIZO Garlic
Omaka: okuqukethwe kwekhalori 149 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi i-Garlic ilusizo kanjani, ama-calories, izakhi zomzimba, izakhiwo eziwusizo ze-Garlic
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.