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-34.9 kCal | I-1684 kCal | 2.1% | 6% | 4825 g |
| Amaprotheni | 2.4 g | 76 g | 3.2% | 9.2% | 3167 g |
| Amafutha | 0.1 g | 56 g | 0.2% | 0.6% | 56000 g |
| carbohydrate | 6.1 g | 219 g | 2.8% | 8% | 3590 g |
| ama-asidi wemvelo | 0.1 g | ~ | |||
| I-fiber ejwayelekile | 1 g | 20 g | 5% | 14.3% | 2000 g |
| Water | 89 g | 2273 g | 3.9% | 11.2% | 2554 g |
| Ash | 1.1 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 700 µg | 900 µg | 77.8% | 222.9% | 129 g |
| i-beta Carotene | I-4.2 mg | I-5 mg | 84% | 240.7% | 119 g |
| Uvithamini B1, thiamine | I-0.03 mg | I-1.5 mg | 2% | 5.7% | 5000 g |
| Uvithamini B2, riboflavin | I-0.13 mg | I-1.8 mg | 7.2% | 20.6% | 1385 g |
| Uvithamini B4, choline | I-6.5 mg | I-500 mg | 1.3% | 3.7% | 7692 g |
| Uvithamini B5, i-pantothenic | I-0.17 mg | I-5 mg | 3.4% | 9.7% | 2941 g |
| Uvithamini B6, pyridoxine | I-0.23 mg | I-2 mg | 11.5% | 33% | 870 g |
| Uvithamini B9, folate | 40 µg | 400 µg | 10% | 28.7% | 1000 g |
| Uvithamini C, ascorbic | I-100 mg | I-90 mg | 111.1% | 318.3% | 90 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.68 mg | I-15 mg | 4.5% | 12.9% | 2206 g |
| Uvithamini H, biotin | 8.5 µg | 50 µg | 17% | 48.7% | 588 g |
| Uvithamini K, i-phylloquinone | 21.6 µg | 120 µg | 18% | 51.6% | 556 g |
| Uvithamini PP, NE | I-0.47 mg | I-20 mg | 2.4% | 6.9% | 4255 g |
| niacin | I-0.47 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-330 mg | I-2500 mg | 13.2% | 37.8% | 758 g |
| ICalcium, Ca | I-120 mg | I-1000 mg | 12% | 34.4% | 833 g |
| I-Silicon, Si | I-4 mg | I-30 mg | 13.3% | 38.1% | 750 g |
| I-Magnesium, Mg | I-21 mg | I-400 mg | 5.3% | 15.2% | 1905 g |
| I-Sodium, Na | I-41 mg | I-1300 mg | 3.2% | 9.2% | 3171 g |
| Isibabule, S | I-73.8 mg | I-1000 mg | 7.4% | 21.2% | 1355 g |
| IPhosphorus, uP | I-60 mg | I-800 mg | 7.5% | 21.5% | 1333 g |
| Iklorini, Cl | I-25 mg | I-2300 mg | 1.1% | 3.2% | 9200 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 323 µg | ~ | |||
| Bohr, B. | 31.2 µg | ~ | |||
| UVanadium, V | 17.5 µg | ~ | |||
| Insimbi, Fe | I-0.27 mg | I-18 mg | 1.5% | 4.3% | 6667 g |
| Iodine, mina | 9.3 µg | 150 µg | 6.2% | 17.8% | 1613 g |
| ICobalt, Co | 3.9 µg | 10 µg | 39% | 111.7% | 256 g |
| ILithium, Li | 0.9 µg | ~ | |||
| I-Manganese, Mn | I-0.1 mg | I-2 mg | 5% | 14.3% | 2000 g |
| Ithusi, Cu | 60 µg | 1000 µg | 6% | 17.2% | 1667 g |
| IMolybdenum, Mo. | 1.8 µg | 70 µg | 2.6% | 7.4% | 3889 g |
| UNickel, uNi | 2.5 µg | ~ | |||
| I-Rubidium, Rb | 3.4 µg | ~ | |||
| Selenium, Uma | 0.9 µg | 55 µg | 1.6% | 4.6% | 6111 g |
| IStrontium, uSr. | 10 µg | ~ | |||
| I-fluorine, uF | 30 µg | 4000 µg | 0.8% | 2.3% | 13333 g |
| I-Chrome, Cr | 1.5 µg | 50 µg | 3% | 8.6% | 3333 g |
| Zinc, Zn | I-0.21 mg | I-12 mg | 1.8% | 5.2% | 5714 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 0.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 6.1 g | ubuningi be-100 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.02 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% | 6.3% | |
| Ama-acids ama-Omega-6 | 0.01 g | kusuka ku-4.7 kuya ku-16.8 | 0.2% | 0.6% |
Inani lamandla lingu-34,9 kcal.
UCheremsha ucebile amavithamini namaminerali njenge: vitamin A - 77,8%, beta-carotene - 84%, uvithamini B6 - 11,5%, uvithamini C - 111,1%, uvithamini H - 17%, uvithamini K - 18% , i-potassium - 13,2%, i-calcium - 12%, i-silicon - 13,3%, i-cobalt - 39%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- I-B-carotene I-provitamin A futhi inezakhi ze-antioxidant. 6 mcg we-beta-carotene ilingana no-1 mcg kavithamini A.
- 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.
- Vitamin H. iqhaza ekwakhekeni kwamafutha, i-glycogen, imetabolism yama-amino acid. Ukudla okunganele kwaleli vithamini kungaholela ekuphazanyisweni kwesimo esijwayelekile sesikhumba.
- 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.
- 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.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
UKUPHILA NORamson
Omaka: okuqukethwe kwekhalori 34,9 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ukusetshenziswa kwe-ramson, ama-calories, izakhi zomzimba, izakhiwo eziwusizo ze-ramson
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.