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-201 kCal | I-1684 kCal | 11.9% | 5.9% | 838 g |
| Amaprotheni | 23.48 g | 76 g | 30.9% | 15.4% | 324 g |
| Amafutha | 11.2 g | 56 g | 20% | 10% | 500 g |
| Water | 64.22 g | 2273 g | 2.8% | 1.4% | 3539 g |
| Ash | 1.11 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 23 µg | 900 µg | 2.6% | 1.3% | 3913 g |
| I-Retinol | I-0.023 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.26 mg | I-1.5 mg | 17.3% | 8.6% | 577 g |
| Uvithamini B2, riboflavin | I-0.47 mg | I-1.8 mg | 26.1% | 13% | 383 g |
| Uvithamini B4, choline | I-65 mg | I-500 mg | 13% | 6.5% | 769 g |
| Uvithamini B5, i-pantothenic | I-1.5 mg | I-5 mg | 30% | 14.9% | 333 g |
| Uvithamini B6, pyridoxine | I-0.25 mg | I-2 mg | 12.5% | 6.2% | 800 g |
| Uvithamini B9, folate | 10 µg | 400 µg | 2.5% | 1.2% | 4000 g |
| Uvithamini B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 6.6% | 750 g |
| Uvithamini D, calciferol | 0.1 µg | 10 µg | 1% | 0.5% | 10000 g |
| Uvithamini D3, cholecalciferol | 0.1 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-0.7 mg | I-15 mg | 4.7% | 2.3% | 2143 g |
| Uvithamini K, i-phylloquinone | 3.8 µg | 120 µg | 3.2% | 1.6% | 3158 g |
| Uvithamini PP, NE | I-5.1 mg | I-20 mg | 25.5% | 12.7% | 392 g |
| Betaine | I-8.4 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-252 mg | I-2500 mg | 10.1% | 5% | 992 g |
| ICalcium, Ca | I-12 mg | I-1000 mg | 1.2% | 0.6% | 8333 g |
| I-Magnesium, Mg | I-20 mg | I-400 mg | 5% | 2.5% | 2000 g |
| I-Sodium, Na | I-65 mg | I-1300 mg | 5% | 2.5% | 2000 g |
| Isibabule, S | I-234.8 mg | I-1000 mg | 23.5% | 11.7% | 426 g |
| IPhosphorus, uP | I-203 mg | I-800 mg | 25.4% | 12.6% | 394 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.7 mg | I-18 mg | 15% | 7.5% | 667 g |
| I-Manganese, Mn | I-0.019 mg | I-2 mg | 1% | 0.5% | 10526 g |
| Ithusi, Cu | 231 µg | 1000 µg | 23.1% | 11.5% | 433 g |
| Selenium, Uma | 22.4 µg | 55 µg | 40.7% | 20.2% | 246 g |
| Zinc, Zn | I-2.6 mg | I-12 mg | 21.7% | 10.8% | 462 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.499 g | ~ | |||
| i-valine | 1.228 g | ~ | |||
| Umlando * | 0.62 g | ~ | |||
| Isoleucine | 1.206 g | ~ | |||
| i-leucine | 1.983 g | ~ | |||
| lysine | 2.009 g | ~ | |||
| i-methionine | 0.635 g | ~ | |||
| i-threonine | 1.003 g | ~ | |||
| sdudlamin | 0.327 g | ~ | |||
| phenylalanine | 0.984 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.487 g | ~ | |||
| I-aspartic acid | 2.299 g | ~ | |||
| glycine | 1.315 g | ~ | |||
| I-Glutamic acid | 3.673 g | ~ | |||
| Amaprotheni | 1.153 g | ~ | |||
| i-serine | 1.01 g | ~ | |||
| i-tyrosine | 0.894 g | ~ | |||
| I-Cysteine | 0.361 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-89 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.951 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.042 g | ~ | |||
| 14: 0 I-Myristic | 0.052 g | ~ | |||
| 16: 0 I-Palmitic | 2.537 g | ~ | |||
| 18: 0 UStearin | 1.321 g | ~ | |||
| Ama-acid e-monounsaturated | 3.858 g | iminithi 16.8 г | 23% | 11.4% | |
| 16: 1 I-Palmitoleic | 0.447 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 3.369 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.042 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.487 g | kusuka ku-11.2 kuya ku-20.6 | 13.3% | 6.6% | |
| 18:2 Linoleic | 1.341 g | ~ | |||
| 18: 3 Ezomzimba | 0.146 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.146 g | kusuka ku-0.9 kuya ku-3.7 | 16.2% | 8.1% | |
| Ama-acids ama-Omega-6 | 1.341 g | kusuka ku-4.7 kuya ku-16.8 | 28.5% | 14.2% |
Inani lamandla lingu-201 kcal.
- indebe, oqoshiwe noma oqoshiwe = 140 g (281.4 kcal)
- iyunithi (isivuno esivela ku-1 lb ukulungele ukupheka) = 100 g (201 kCal)
- Idada elingu-0,5 = 221 g (444.2 kcal)
Idada elenziwe ekhaya, inyama kuphela, ebhakwe ucebile amavithamini namaminerali afana ne: vithamini B1 - 17,3%, uvithamini B2 - 26,1%, choline - 13%, uvithamini B5 - 30%, uvithamini B6 - 12,5%, uvithamini B12 - 13,3% , i-vitamin PP - 25,5%, i-phosphorus - 25,4%, i-iron - 15%, ithusi - 23,1%, i-selenium - 40,7%, i-zinc - 21,7%
- 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 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 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 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.
- 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.
- 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.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
Omaka: okuqukethwe ikhalori 201 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Idada elenziwa ekhaya, kuphela inyama, okubhakiwe, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Idada elenziwa ekhaya, inyama kuphela, ebhakwe