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-135 kCal | I-1684 kCal | 8% | 5.9% | 1247 g |
| Amaprotheni | 18 g | 76 g | 23.7% | 17.6% | 422 g |
| Amafutha | 7 g | 56 g | 12.5% | 9.3% | 800 g |
| Water | 73.5 g | 2273 g | 3.2% | 2.4% | 3093 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 10 µg | 900 µg | 1.1% | 0.8% | 9000 g |
| I-Retinol | I-0.01 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.09 mg | I-1.5 mg | 6% | 4.4% | 1667 g |
| Uvithamini B2, riboflavin | I-0.3 mg | I-1.8 mg | 16.7% | 12.4% | 600 g |
| Uvithamini B5, i-pantothenic | I-1 mg | I-5 mg | 20% | 14.8% | 500 g |
| Uvithamini B6, pyridoxine | I-0.45 mg | I-2 mg | 22.5% | 16.7% | 444 g |
| Uvithamini B9, folate | 5 µg | 400 µg | 1.3% | 1% | 8000 g |
| Uvithamini B12, cobalamin | 10 µg | 3 µg | 333.3% | 246.9% | 30 g |
| Uvithamini C, ascorbic | I-0.5 mg | I-90 mg | 0.6% | 0.4% | 18000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1 mg | I-15 mg | 6.7% | 5% | 1500 g |
| Uvithamini PP, NE | I-7.9 mg | I-20 mg | 39.5% | 29.3% | 253 g |
| niacin | I-4 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-335 mg | I-2500 mg | 13.4% | 9.9% | 746 g |
| ICalcium, Ca | I-50 mg | I-1000 mg | 5% | 3.7% | 2000 g |
| I-Magnesium, Mg | I-35 mg | I-400 mg | 8.8% | 6.5% | 1143 g |
| I-Sodium, Na | I-100 mg | I-1300 mg | 7.7% | 5.7% | 1300 g |
| Isibabule, S | I-180 mg | I-1000 mg | 18% | 13.3% | 556 g |
| IPhosphorus, uP | I-220 mg | I-800 mg | 27.5% | 20.4% | 364 g |
| Iklorini, Cl | I-165 mg | I-2300 mg | 7.2% | 5.3% | 1394 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.3 mg | I-18 mg | 7.2% | 5.3% | 1385 g |
| Iodine, mina | 40 µg | 150 µg | 26.7% | 19.8% | 375 g |
| ICobalt, Co | 40 µg | 10 µg | 400% | 296.3% | 25 g |
| I-Manganese, Mn | I-0.05 mg | I-2 mg | 2.5% | 1.9% | 4000 g |
| Ithusi, Cu | 78 µg | 1000 µg | 7.8% | 5.8% | 1282 g |
| IMolybdenum, Mo. | 4 µg | 70 µg | 5.7% | 4.2% | 1750 g |
| UNickel, uNi | 6 µg | ~ | |||
| Selenium, Uma | 36.5 µg | 55 µg | 66.4% | 49.2% | 151 g |
| I-fluorine, uF | 430 µg | 4000 µg | 10.8% | 8% | 930 g |
| I-Chrome, Cr | 55 µg | 50 µg | 110% | 81.5% | 91 g |
| Zinc, Zn | I-0.7 mg | I-12 mg | 5.8% | 4.3% | 1714 g |
| AmaSterols | |||||
| Cholesterol | I-50 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1.5 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 3.14 g | iminithi 16.8 г | 18.7% | 13.9% | |
| Amafutha e-Polyunsaturated acids | 1.227 g | kusuka ku-11.2 kuya ku-20.6 | 11% | 8.1% | |
| Ama-acids ama-Omega-3 | 1.1 g | kusuka ku-0.9 kuya ku-3.7 | 100% | 74.1% | |
| Ama-acids ama-Omega-6 | 0.117 g | kusuka ku-4.7 kuya ku-16.8 | 2.5% | 1.9% |
Inani lamandla lingu-135 kcal.
I-herring ye-Pacific enamafutha aphansi ucebile ngamavithamini namaminerali afana no: vithamini B2 - 16,7%, uvithamini B5 - 20%, uvithamini B6 - 22,5%, uvithamini B12 - 333,3%, uvithamini PP - 39,5%, potassium - 13,4% , i-phosphorus - 27,5%, iodine - 26,7%, i-cobalt - 400%, i-selenium - 66,4%, i-chromium - 110%
- 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.
- 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.
- 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.
- 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.
Omaka: okuqukethwe kwekhalori 135 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Pacific herring amafutha aphansi, ama-calories, izakhi, izakhiwo eziwusizo I-Pacific herring low-fat
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.