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-86 kCal | I-1684 kCal | 5.1% | 5.9% | 1958 g |
| Amaprotheni | 16.6 g | 76 g | 21.8% | 25.3% | 458 g |
| Amafutha | 2.2 g | 56 g | 3.9% | 4.5% | 2545 g |
| Water | 79.9 g | 2273 g | 3.5% | 4.1% | 2845 g |
| Ash | 1.3 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 10 µg | 900 µg | 1.1% | 1.3% | 9000 g |
| I-Retinol | I-0.01 mg | ~ | |||
| i-beta Carotene | I-0.01 mg | I-5 mg | 0.2% | 0.2% | 50000 g |
| Uvithamini B1, thiamine | I-0.12 mg | I-1.5 mg | 8% | 9.3% | 1250 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 6.5% | 1800 g |
| Uvithamini B6, pyridoxine | I-0.1 mg | I-2 mg | 5% | 5.8% | 2000 g |
| Uvithamini B9, folate | 11.1 µg | 400 µg | 2.8% | 3.3% | 3604 g |
| Uvithamini B12, cobalamin | 2.4 µg | 3 µg | 80% | 93% | 125 g |
| Uvithamini C, ascorbic | I-0.5 mg | I-90 mg | 0.6% | 0.7% | 18000 g |
| Uvithamini D, calciferol | 1.5 µg | 10 µg | 15% | 17.4% | 667 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.4 mg | I-15 mg | 2.7% | 3.1% | 3750 g |
| Uvithamini H, biotin | 1 µg | 50 µg | 2% | 2.3% | 5000 g |
| Uvithamini PP, NE | I-4.3 mg | I-20 mg | 21.5% | 25% | 465 g |
| niacin | I-1.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-335 mg | I-2500 mg | 13.4% | 15.6% | 746 g |
| ICalcium, Ca | I-30 mg | I-1000 mg | 3% | 3.5% | 3333 g |
| I-Magnesium, Mg | I-35 mg | I-400 mg | 8.8% | 10.2% | 1143 g |
| I-Sodium, Na | I-75 mg | I-1300 mg | 5.8% | 6.7% | 1733 g |
| Isibabule, S | I-200 mg | I-1000 mg | 20% | 23.3% | 500 g |
| IPhosphorus, uP | I-240 mg | I-800 mg | 30% | 34.9% | 333 g |
| Iklorini, Cl | I-165 mg | I-2300 mg | 7.2% | 8.4% | 1394 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.7 mg | I-18 mg | 3.9% | 4.5% | 2571 g |
| Iodine, mina | 160 µg | 150 µg | 106.7% | 124.1% | 94 g |
| ICobalt, Co | 20 µg | 10 µg | 200% | 232.6% | 50 g |
| I-Manganese, Mn | I-0.12 mg | I-2 mg | 6% | 7% | 1667 g |
| Ithusi, Cu | 135 µg | 1000 µg | 13.5% | 15.7% | 741 g |
| IMolybdenum, Mo. | 4 µg | 70 µg | 5.7% | 6.6% | 1750 g |
| UNickel, uNi | 7 µg | ~ | |||
| I-fluorine, uF | 700 µg | 4000 µg | 17.5% | 20.3% | 571 g |
| I-Chrome, Cr | 55 µg | 50 µg | 110% | 127.9% | 91 g |
| Zinc, Zn | I-0.9 mg | I-12 mg | 7.5% | 8.7% | 1333 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.08 g | ~ | |||
| i-valine | 0.93 g | ~ | |||
| Umlando * | 0.69 g | ~ | |||
| Isoleucine | 0.75 g | ~ | |||
| i-leucine | 1.19 g | ~ | |||
| lysine | 1.52 g | ~ | |||
| i-methionine | 0.51 g | ~ | |||
| I-Methionine + iCysteine | 0.84 g | ~ | |||
| i-threonine | 0.7 g | ~ | |||
| sdudlamin | 0.18 g | ~ | |||
| phenylalanine | 0.64 g | ~ | |||
| I-Phenylalanine + iTyrosine | 1.07 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.14 g | ~ | |||
| I-aspartic acid | 1.77 g | ~ | |||
| glycine | 0.68 g | ~ | |||
| I-Glutamic acid | 2.15 g | ~ | |||
| Amaprotheni | 0.84 g | ~ | |||
| i-serine | 0.63 g | ~ | |||
| i-tyrosine | 0.43 g | ~ | |||
| I-Cysteine | 0.33 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-70 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.6 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.09 g | ~ | |||
| 16: 0 I-Palmitic | 0.38 g | ~ | |||
| 17: 0 imajarini | 0.01 g | ~ | |||
| 18: 0 UStearin | 0.14 g | ~ | |||
| 20: 0 I-Arachinic | 0.01 g | ~ | |||
| Ama-acid e-monounsaturated | 0.59 g | iminithi 16.8 г | 3.5% | 4.1% | |
| 16: 1 I-Palmitoleic | 0.14 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.34 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.11 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.45 g | kusuka ku-11.2 kuya ku-20.6 | 4% | 4.7% | |
| 18:2 Linoleic | 0.02 g | ~ | |||
| 20: 4 I-Arachidonic | 0.02 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.41 g | kusuka ku-0.9 kuya ku-3.7 | 45.6% | 53% | |
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.03 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.38 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.04 g | kusuka ku-4.7 kuya ku-16.8 | 0.9% | 1% |
Inani lamandla lingu-86 kcal.
IsiChin ucebile amavithamini namaminerali afana ne: vithamini B12 - 80%, uvithamini D - 15%, uvithamini PP - 21,5%, potassium - 13,4%, phosphorus - 30%, iodine - 106,7%, i-cobalt - 200 %, ithusi - 13,5%, i-fluorine - 17,5%, i-chromium - 110%
- 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.
- 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.
- 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-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.
- 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-fluorine iqala ukuthanjiswa kwamathambo. Ukusetshenziswa okunganele kuholela ekubola kwamazinyo, ukusulwa ngaphambi kwesikhathi koqweqwe lwawo.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
Hake Ungadliwa
Omaka: Okuqukethwe kwekhalori 86 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, iHake ilusizo kanjani, amakhalori, izakhi zomzimba, izakhiwo eziwusizo zeHake
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.