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-32 kCal | I-1684 kCal | 1.9% | 5.9% | 5263 g |
| Amaprotheni | 1.83 g | 76 g | 2.4% | 7.5% | 4153 g |
| Amafutha | 0.19 g | 56 g | 0.3% | 0.9% | 29474 g |
| carbohydrate | 4.74 g | 219 g | 2.2% | 6.9% | 4620 g |
| I-fiber ejwayelekile | 2.6 g | 20 g | 13% | 40.6% | 769 g |
| Water | 89.83 g | 2273 g | 4% | 12.5% | 2530 g |
| Ash | 0.81 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 50 µg | 900 µg | 5.6% | 17.5% | 1800 g |
| i-beta Carotene | I-0.598 mg | I-5 mg | 12% | 37.5% | 836 g |
| I-Lutein + Zeaxanthin | 1137 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.055 mg | I-1.5 mg | 3.7% | 11.6% | 2727 g |
| Uvithamini B2, riboflavin | I-0.08 mg | I-1.8 mg | 4.4% | 13.8% | 2250 g |
| Uvithamini B4, choline | I-5.7 mg | I-500 mg | 1.1% | 3.4% | 8772 g |
| Uvithamini B5, i-pantothenic | I-0.075 mg | I-5 mg | 1.5% | 4.7% | 6667 g |
| Uvithamini B6, pyridoxine | I-0.061 mg | I-2 mg | 3.1% | 9.7% | 3279 g |
| Uvithamini B9, folate | 64 µg | 400 µg | 16% | 50% | 625 g |
| Uvithamini C, ascorbic | I-18.8 mg | I-90 mg | 20.9% | 65.3% | 479 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.55 mg | I-15 mg | 3.7% | 11.6% | 2727 g |
| Uvithamini K, i-phylloquinone | 207 µg | 120 µg | 172.5% | 539.1% | 58 g |
| Uvithamini PP, NE | I-0.525 mg | I-20 mg | 2.6% | 8.1% | 3810 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-276 mg | I-2500 mg | 11% | 34.4% | 906 g |
| ICalcium, Ca | I-72 mg | I-1000 mg | 7.2% | 22.5% | 1389 g |
| I-Magnesium, Mg | I-20 mg | I-400 mg | 5% | 15.6% | 2000 g |
| I-Sodium, Na | I-16 mg | I-1300 mg | 1.2% | 3.8% | 8125 g |
| Isibabule, S | I-18.3 mg | I-1000 mg | 1.8% | 5.6% | 5464 g |
| IPhosphorus, uP | I-37 mg | I-800 mg | 4.6% | 14.4% | 2162 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.48 mg | I-18 mg | 8.2% | 25.6% | 1216 g |
| I-Manganese, Mn | I-0.16 mg | I-2 mg | 8% | 25% | 1250 g |
| Ithusi, Cu | 83 µg | 1000 µg | 8.3% | 25.9% | 1205 g |
| Selenium, Uma | 0.6 µg | 55 µg | 1.1% | 3.4% | 9167 g |
| Zinc, Zn | I-0.39 mg | I-12 mg | 3.3% | 10.3% | 3077 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 2.33 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.132 g | ~ | |||
| i-valine | 0.081 g | ~ | |||
| Umlando * | 0.032 g | ~ | |||
| Isoleucine | 0.077 g | ~ | |||
| i-leucine | 0.109 g | ~ | |||
| lysine | 0.091 g | ~ | |||
| i-methionine | 0.02 g | ~ | |||
| i-threonine | 0.072 g | ~ | |||
| sdudlamin | 0.02 g | ~ | |||
| phenylalanine | 0.059 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.082 g | ~ | |||
| I-aspartic acid | 0.169 g | ~ | |||
| glycine | 0.091 g | ~ | |||
| I-Glutamic acid | 0.378 g | ~ | |||
| Amaprotheni | 0.121 g | ~ | |||
| i-serine | 0.082 g | ~ | |||
| i-tyrosine | 0.053 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.032 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.001 g | ~ | |||
| 16: 0 I-Palmitic | 0.028 g | ~ | |||
| 18: 0 UStearin | 0.003 g | ~ | |||
| Ama-acid e-monounsaturated | 0.027 g | iminithi 16.8 г | 0.2% | 0.6% | |
| 18: 1 u-Olein (omega-9) | 0.027 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.074 g | kusuka ku-11.2 kuya ku-20.6 | 0.7% | 2.2% | |
| 18:2 Linoleic | 0.07 g | ~ | |||
| 18: 3 Ezomzimba | 0.004 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.004 g | kusuka ku-0.9 kuya ku-3.7 | 0.4% | 1.3% | |
| Ama-acids ama-Omega-6 | 0.07 g | kusuka ku-4.7 kuya ku-16.8 | 1.5% | 4.7% |
Inani lamandla lingu-32 kcal.
- enkulu = 25 gr (8 kcal)
- indebe, oqoshiwe = 100 g (32 kCal)
- tbsp oqoshiwe = 6 g (1.9 kCal)
- okulingene (4-1 / 8 ″ ubude) = 15 g (4.8 kCal)
- okuncane (3 ″ ubude) = 5 g (1.6 kCal)
U-anyanisi oluhlaza ovela embewini (kufaka phakathi imifino nama-bulb amancane) ucebile amavithamini namaminerali njenge: beta-carotene - 12%, uvithamini B9 - 16%, uvithamini C - 20,9%, uvithamini K - 172,5%, potassium - 11%
- I-B-carotene I-provitamin A futhi inezakhi ze-antioxidant. 6 mcg we-beta-carotene ilingana no-1 mcg kavithamini A.
- 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 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.
- Vitamin K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
Omaka: okuqukethwe ikhalori 32 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo U-anyanisi oluhlaza ovela embewini (kufaka phakathi imifino nama-bulb amancane), ama-calories, izakhi zomzimba, izakhiwo eziwusizo U-anyanisi oluhlaza ovela embewini (kufaka phakathi imifino nama-young bulbs)