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-325 kCal | I-1684 kCal | 19.3% | 5.9% | 518 g |
| Amaprotheni | 14.7 g | 76 g | 19.3% | 5.9% | 517 g |
| Amafutha | 29.4 g | 56 g | 52.5% | 16.2% | 190 g |
| Water | 55.1 g | 2273 g | 2.4% | 0.7% | 4125 g |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.7 mg | I-1.5 mg | 46.7% | 14.4% | 214 g |
| Uvithamini B2, riboflavin | I-0.16 mg | I-1.8 mg | 8.9% | 2.7% | 1125 g |
| Uvithamini B4, choline | I-75 mg | I-500 mg | 15% | 4.6% | 667 g |
| Uvithamini B5, i-pantothenic | I-0.7 mg | I-5 mg | 14% | 4.3% | 714 g |
| Uvithamini B6, pyridoxine | I-0.5 mg | I-2 mg | 25% | 7.7% | 400 g |
| Uvithamini B9, folate | 6.1 µg | 400 µg | 1.5% | 0.5% | 6557 g |
| Uvithamini B12, cobalamin | 1.1 µg | 3 µg | 36.7% | 11.3% | 273 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.5 mg | I-15 mg | 3.3% | 1% | 3000 g |
| Uvithamini H, biotin | 4.5 µg | 50 µg | 9% | 2.8% | 1111 g |
| Uvithamini PP, NE | I-1.6 mg | I-20 mg | 8% | 2.5% | 1250 g |
| niacin | I-1.6 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-200 mg | I-2500 mg | 8% | 2.5% | 1250 g |
| ICalcium, Ca | I-8 mg | I-1000 mg | 0.8% | 0.2% | 12500 g |
| I-Magnesium, Mg | I-19 mg | I-400 mg | 4.8% | 1.5% | 2105 g |
| I-Sodium, Na | I-40 mg | I-1300 mg | 3.1% | 1% | 3250 g |
| Isibabule, S | I-220 mg | I-1000 mg | 22% | 6.8% | 455 g |
| IPhosphorus, uP | I-146 mg | I-800 mg | 18.3% | 5.6% | 548 g |
| Iklorini, Cl | I-48.6 mg | I-2300 mg | 2.1% | 0.6% | 4733 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.2 mg | I-18 mg | 6.7% | 2.1% | 1500 g |
| Iodine, mina | 6.6 µg | 150 µg | 4.4% | 1.4% | 2273 g |
| ICobalt, Co | 8 µg | 10 µg | 80% | 24.6% | 125 g |
| I-Manganese, Mn | I-0.0285 mg | I-2 mg | 1.4% | 0.4% | 7018 g |
| Ithusi, Cu | 96 µg | 1000 µg | 9.6% | 3% | 1042 g |
| IMolybdenum, Mo. | 13 µg | 70 µg | 18.6% | 5.7% | 538 g |
| UNickel, uNi | 12.3 µg | ~ | |||
| U-Olovo, Sn | 30 µg | ~ | |||
| I-fluorine, uF | 69.3 µg | 4000 µg | 1.7% | 0.5% | 5772 g |
| I-Chrome, Cr | 13.5 µg | 50 µg | 27% | 8.3% | 370 g |
| Zinc, Zn | I-2.07 mg | I-12 mg | 17.3% | 5.3% | 580 g |
Inani lamandla lingu-325 kcal.
Ingulube ihlombe ucebile amavithamini namaminerali njenge: vitamin B1 - 46,7%, choline - 15%, vitamin B5 - 14%, vitamin B6 - 25%, vitamin B12 - 36,7%, phosphorus - 18,3%, cobalt - 80% , i-molybdenum - 18,6%, i-chromium - 27%, i-zinc - 17,3%
- 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.
- 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.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
- 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 kwekhalori 325 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Ingulube, ihlombe, ama-calories, izakhi, izakhiwo eziwusizo Ingulube, ihlombe lehlombe
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.