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-168 kCal | I-1684 kCal | 10% | 6% | 1002 g |
| Amaprotheni | 23.8 g | 76 g | 31.3% | 18.6% | 319 g |
| Amafutha | 7.38 g | 56 g | 13.2% | 7.9% | 759 g |
| Water | 68.72 g | 2273 g | 3% | 1.8% | 3308 g |
| Ash | 1.44 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 100 µg | 900 µg | 11.1% | 6.6% | 900 g |
| I-Retinol | I-0.1 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.143 mg | I-1.5 mg | 9.5% | 5.7% | 1049 g |
| Uvithamini B2, riboflavin | I-0.107 mg | I-1.8 mg | 5.9% | 3.5% | 1682 g |
| Uvithamini B4, choline | I-77.6 mg | I-500 mg | 15.5% | 9.2% | 644 g |
| Uvithamini B5, i-pantothenic | I-1.99 mg | I-5 mg | 39.8% | 23.7% | 251 g |
| Uvithamini B6, pyridoxine | I-0.386 mg | I-2 mg | 19.3% | 11.5% | 518 g |
| Uvithamini B9, folate | 12 µg | 400 µg | 3% | 1.8% | 3333 g |
| Uvithamini B12, cobalamin | 4.11 µg | 3 µg | 137% | 81.5% | 73 g |
| Uvithamini C, ascorbic | I-2.9 mg | I-90 mg | 3.2% | 1.9% | 3103 g |
| Uvithamini D, calciferol | 19 µg | 10 µg | 190% | 113.1% | 53 g |
| Uvithamini D3, cholecalciferol | 19 µg | ~ | |||
| Uvithamini E, i-alpha tocopherol, TE | I-2.79 mg | I-15 mg | 18.6% | 11.1% | 538 g |
| i-gamma Tocopherol | I-0.05 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 g |
| Uvithamini PP, NE | I-6.646 mg | I-20 mg | 33.2% | 19.8% | 301 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-450 mg | I-2500 mg | 18% | 10.7% | 556 g |
| ICalcium, Ca | I-30 mg | I-1000 mg | 3% | 1.8% | 3333 g |
| I-Magnesium, Mg | I-30 mg | I-400 mg | 7.5% | 4.5% | 1333 g |
| I-Sodium, Na | I-61 mg | I-1300 mg | 4.7% | 2.8% | 2131 g |
| Isibabule, S | I-238 mg | I-1000 mg | 23.8% | 14.2% | 420 g |
| IPhosphorus, uP | I-270 mg | I-800 mg | 33.8% | 20.1% | 296 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.36 mg | I-18 mg | 2% | 1.2% | 5000 g |
| I-Manganese, Mn | I-0.013 mg | I-2 mg | 0.7% | 0.4% | 15385 g |
| Ithusi, Cu | 55 µg | 1000 µg | 5.5% | 3.3% | 1818 g |
| Selenium, Uma | 28.1 µg | 55 µg | 51.1% | 30.4% | 196 g |
| Zinc, Zn | I-0.54 mg | I-12 mg | 4.5% | 2.7% | 2222 g |
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 1.491 g | ~ | |||
| i-valine | 1.283 g | ~ | |||
| Umlando * | 0.733 g | ~ | |||
| Isoleucine | 1.148 g | ~ | |||
| i-leucine | 2.025 g | ~ | |||
| lysine | 2.287 g | ~ | |||
| i-methionine | 0.738 g | ~ | |||
| i-threonine | 1.092 g | ~ | |||
| sdudlamin | 0.279 g | ~ | |||
| phenylalanine | 0.973 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 1.507 g | ~ | |||
| I-aspartic acid | 2.551 g | ~ | |||
| glycine | 1.196 g | ~ | |||
| I-Glutamic acid | 3.719 g | ~ | |||
| Amaprotheni | 0.881 g | ~ | |||
| i-serine | 1.016 g | ~ | |||
| i-tyrosine | 0.84 g | ~ | |||
| I-Cysteine | 0.267 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-70 mg | ubukhulu obungama-300 mg | |||
| Amafutha acid | |||||
| transgender | 0.056 g | ubuningi be-1.9 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1.651 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.005 g | ~ | |||
| 14: 0 I-Myristic | 0.217 g | ~ | |||
| 15: 0 IPentadecanoic | 0.017 g | ~ | |||
| 16: 0 I-Palmitic | 1.108 g | ~ | |||
| 17: 0 imajarini | 0.015 g | ~ | |||
| 18: 0 UStearin | 0.274 g | ~ | |||
| 20: 0 I-Arachinic | 0.009 g | ~ | |||
| 22: 0 I-Begenic | 0.004 g | ~ | |||
| 24: 0 I-Lignoceric | 0.002 g | ~ | |||
| Ama-acid e-monounsaturated | 2.363 g | iminithi 16.8 г | 14.1% | 8.4% | |
| 14: 1 I-Myristoleic | 0.004 g | ~ | |||
| 15: 1 IPhentekoste | 0.006 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.406 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 1.64 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.265 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.021 g | ~ | |||
| 24: 1 INervonic, i-cis (i-omega-9) | 0.02 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.799 g | kusuka ku-11.2 kuya ku-20.6 | 16.1% | 9.6% | |
| 18:2 Linoleic | 0.588 g | ~ | |||
| 18: 3 Ezomzimba | 0.08 g | ~ | |||
| 18: 4 IStyoride Omega-3 | 0.001 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.047 g | ~ | |||
| 20:3 Eicosatriene | 0.033 g | ~ | |||
| 20: 4 I-Arachidonic | 0.051 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.259 g | ~ | |||
| Ama-acids ama-Omega-3 | 1.065 g | kusuka ku-0.9 kuya ku-3.7 | 100% | 59.5% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.008 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.109 g | ~ | |||
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.616 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.727 g | kusuka ku-4.7 kuya ku-16.8 | 15.5% | 9.2% |
Inani lamandla lingu-168 kcal.
- 3 oz = 85 g (142.8 kcal)
- umugqa = 71 g (119.3 kCal)
I-trout ye-rainbow ekhiqizwa epulazini, iphekwe ekushiseni ucebile amavithamini namaminerali njenge: vitamin A - 11,1%, choline - 15,5%, vitamin B5 - 39,8%, vitamin B6 - 19,3%, vitamin B12 - 137%, vitamin D - 190% , uvithamini E - 18,6%, uvithamini PP - 33,2%, i-potassium - 18%, i-phosphorus - 33,8%, i-selenium - 51,1%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- 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.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- 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.
- 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.
Omaka: Okuqukethwe kwekhalori i-168 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kungani kulusizo?