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-84 kCal | I-1684 kCal | 5% | 6% | 2005 g |
| Amaprotheni | 18.4 g | 76 g | 24.2% | 28.8% | 413 g |
| Amafutha | 1.1 g | 56 g | 2% | 2.4% | 5091 g |
| Water | 79.3 g | 2273 g | 3.5% | 4.2% | 2866 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 10 µg | 900 µg | 1.1% | 1.3% | 9000 g |
| I-Retinol | I-0.01 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.11 mg | I-1.5 mg | 7.3% | 8.7% | 1364 g |
| Uvithamini B2, riboflavin | I-0.14 mg | I-1.8 mg | 7.8% | 9.3% | 1286 g |
| Uvithamini B4, choline | I-65 mg | I-500 mg | 13% | 15.5% | 769 g |
| Uvithamini B5, i-pantothenic | I-0.75 mg | I-5 mg | 15% | 17.9% | 667 g |
| Uvithamini B6, pyridoxine | I-0.19 mg | I-2 mg | 9.5% | 11.3% | 1053 g |
| Uvithamini B9, folate | 8.8 µg | 400 µg | 2.2% | 2.6% | 4545 g |
| Uvithamini B12, cobalamin | 2 µg | 3 µg | 66.7% | 79.4% | 150 g |
| Uvithamini C, ascorbic | I-1.6 mg | I-90 mg | 1.8% | 2.1% | 5625 g |
| Uvithamini D, calciferol | 2.5 µg | 10 µg | 25% | 29.8% | 400 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.7 mg | I-15 mg | 4.7% | 5.6% | 2143 g |
| Uvithamini K, i-phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 g |
| Uvithamini PP, NE | I-6.6 mg | I-20 mg | 33% | 39.3% | 303 g |
| niacin | I-3.5 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-260 mg | I-2500 mg | 10.4% | 12.4% | 962 g |
| ICalcium, Ca | I-40 mg | I-1000 mg | 4% | 4.8% | 2500 g |
| I-Magnesium, Mg | I-35 mg | I-400 mg | 8.8% | 10.5% | 1143 g |
| I-Sodium, Na | I-40 mg | I-1300 mg | 3.1% | 3.7% | 3250 g |
| Isibabule, S | I-210 mg | I-1000 mg | 21% | 25% | 476 g |
| IPhosphorus, uP | I-200 mg | I-800 mg | 25% | 29.8% | 400 g |
| Iklorini, Cl | I-60 mg | I-2300 mg | 2.6% | 3.1% | 3833 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.7 mg | I-18 mg | 3.9% | 4.6% | 2571 g |
| Iodine, mina | 5 µg | 150 µg | 3.3% | 3.9% | 3000 g |
| ICobalt, Co | 20 µg | 10 µg | 200% | 238.1% | 50 g |
| I-Manganese, Mn | I-0.05 mg | I-2 mg | 2.5% | 3% | 4000 g |
| Ithusi, Cu | 110 µg | 1000 µg | 11% | 13.1% | 909 g |
| IMolybdenum, Mo. | 4 µg | 70 µg | 5.7% | 6.8% | 1750 g |
| UNickel, uNi | 6 µg | ~ | |||
| Selenium, Uma | 12.6 µg | 55 µg | 22.9% | 27.3% | 437 g |
| I-fluorine, uF | 25 µg | 4000 µg | 0.6% | 0.7% | 16000 g |
| I-Chrome, Cr | 55 µg | 50 µg | 110% | 131% | 91 g |
| Zinc, Zn | I-1 mg | I-12 mg | 8.3% | 9.9% | 1200 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.03 g | ~ | |||
| i-valine | 0.98 g | ~ | |||
| Umlando * | 0.65 g | ~ | |||
| Isoleucine | 0.94 g | ~ | |||
| i-leucine | 1.4 g | ~ | |||
| lysine | 1.62 g | ~ | |||
| i-methionine | 0.53 g | ~ | |||
| I-Methionine + iCysteine | 0.79 g | ~ | |||
| i-threonine | 0.79 g | ~ | |||
| sdudlamin | 0.18 g | ~ | |||
| phenylalanine | 0.68 g | ~ | |||
| I-Phenylalanine + iTyrosine | 1.18 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.21 g | ~ | |||
| I-aspartic acid | 1.62 g | ~ | |||
| glycine | 1.01 g | ~ | |||
| I-Glutamic acid | 2.34 g | ~ | |||
| Amaprotheni | 1.12 g | ~ | |||
| i-serine | 0.57 g | ~ | |||
| i-tyrosine | 0.5 g | ~ | |||
| I-Cysteine | 0.26 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-62 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.2 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.01 g | ~ | |||
| 16: 0 I-Palmitic | 0.14 g | ~ | |||
| 18: 0 UStearin | 0.05 g | ~ | |||
| Ama-acid e-monounsaturated | 0.37 g | iminithi 16.8 г | 2.2% | 2.6% | |
| 16: 1 I-Palmitoleic | 0.06 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.29 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.02 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.18 g | kusuka ku-11.2 kuya ku-20.6 | 1.6% | 1.9% | |
| 18:2 Linoleic | 0.05 g | ~ | |||
| 18: 3 Ezomzimba | 0.02 g | ~ | |||
| 20: 4 I-Arachidonic | 0.04 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.02 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.09 g | kusuka ku-0.9 kuya ku-3.7 | 10% | 11.9% | |
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.01 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.04 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.09 g | kusuka ku-4.7 kuya ku-16.8 | 1.9% | 2.3% |
Inani lamandla lingu-84 kcal.
Pike ucebile amavithamini namaminerali njenge: choline - 13%, uvithamini B5 - 15%, uvithamini B12 - 66,7%, uvithamini D - 25%, uvithamini PP - 33%, i-phosphorus - 25%, i-cobalt - 200%, ithusi - 11%, selenium - 22,9%, chromium - 110%
- 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 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.
- 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.
- 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.
- 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.
IZIMPENDULO NEPIKISI LOMKHIQIZO
Omaka: okuqukethwe kwekhalori 84 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yiziphi izinzuzo zePike, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zePike
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.