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-243 kCal | I-1684 kCal | 14.4% | 5.9% | 693 g |
| Amaprotheni | 12.9 g | 76 g | 17% | 7% | 589 g |
| Amafutha | 20.9 g | 56 g | 37.3% | 15.3% | 268 g |
| carbohydrate | 0.9 g | 219 g | 0.4% | 0.2% | 24333 g |
| Water | 63.5 g | 2273 g | 2.8% | 1.2% | 3580 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 230 µg | 900 µg | 25.6% | 10.5% | 391 g |
| I-Retinol | I-0.22 mg | ~ | |||
| i-beta Carotene | I-0.06 mg | I-5 mg | 1.2% | 0.5% | 8333 g |
| Uvithamini B1, thiamine | I-0.07 mg | I-1.5 mg | 4.7% | 1.9% | 2143 g |
| Uvithamini B2, riboflavin | I-0.44 mg | I-1.8 mg | 24.4% | 10% | 409 g |
| Uvithamini B4, choline | I-317.1 mg | I-500 mg | 63.4% | 26.1% | 158 g |
| Uvithamini B5, i-pantothenic | I-1.66 mg | I-5 mg | 33.2% | 13.7% | 301 g |
| Uvithamini B6, pyridoxine | I-0.184 mg | I-2 mg | 9.2% | 3.8% | 1087 g |
| Uvithamini B9, folate | 51 µg | 400 µg | 12.8% | 5.3% | 784 g |
| Uvithamini B12, cobalamin | 0.97 µg | 3 µg | 32.3% | 13.3% | 309 g |
| Uvithamini D, calciferol | 2.2 µg | 10 µg | 22% | 9.1% | 455 g |
| Uvithamini E, i-alpha tocopherol, TE | I-3.5 mg | I-15 mg | 23.3% | 9.6% | 429 g |
| Uvithamini K, i-phylloquinone | 5.6 µg | 120 µg | 4.7% | 1.9% | 2143 g |
| Uvithamini PP, NE | I-3.6 mg | I-20 mg | 18% | 7.4% | 556 g |
| niacin | I-0.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-143 mg | I-2500 mg | 5.7% | 2.3% | 1748 g |
| ICalcium, Ca | I-59 mg | I-1000 mg | 5.9% | 2.4% | 1695 g |
| I-Magnesium, Mg | I-13 mg | I-400 mg | 3.3% | 1.4% | 3077 g |
| I-Sodium, Na | I-404 mg | I-1300 mg | 31.1% | 12.8% | 322 g |
| Isibabule, S | I-136.1 mg | I-1000 mg | 13.6% | 5.6% | 735 g |
| IPhosphorus, uP | I-218 mg | I-800 mg | 27.3% | 11.2% | 367 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.5 mg | I-18 mg | 13.9% | 5.7% | 720 g |
| I-Manganese, Mn | I-0.03 mg | I-2 mg | 1.5% | 0.6% | 6667 g |
| Ithusi, Cu | 78 µg | 1000 µg | 7.8% | 3.2% | 1282 g |
| Selenium, Uma | 33.1 µg | 55 µg | 60.2% | 24.8% | 166 g |
| I-fluorine, uF | 1.2 µg | 4000 µg | 333333 g | ||
| Zinc, Zn | I-1.39 mg | I-12 mg | 11.6% | 4.8% | 863 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.9 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-548 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 4.9 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.207 g | kusuka ku-0.9 kuya ku-3.7 | 23% | 9.5% | |
| Ama-acids ama-Omega-6 | 3.003 g | kusuka ku-4.7 kuya ku-16.8 | 63.9% | 26.3% |
Inani lamandla lingu-243 kcal.
Amaqanda athosiwe, 1-312 lilinye ucebile amavithamini namaminerali afana ne: vithamini A - 25,6%, uvithamini B2 - 24,4%, choline - 63,4%, uvithamini B5 - 33,2%, uvithamini B9 - 12,8%, uvithamini B12 - 32,3%, uvithamini D - 22%, uvithamini E - 23,3%, uvithamini PP - 18%, i-phosphorus - 27,3%, insimbi - 13,9%, iSelenium - 60,2%, iZinc - 11,6, XNUMX, XNUMX%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- 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 njenge-coenzyme, babamba iqhaza ekuguqulweni komzimba kwama-nucleic acid kanye nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula kwamaseli nokwehlukana, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. Ukusetshenziswa okunganele kwefolate ngesikhathi sokukhulelwa kungenye yezimbangela zokuvuthwa ngaphambi kwesikhathi, ukungondleki, ukukhubazeka okuzelwe kanye nokuphazamiseka kokukhula kwengane. Ukuhlangana okuqinile kukhonjisiwe phakathi kwamazinga e-folate ne-homocysteine kanye nengozi yesifo senhliziyo.
- 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.
- 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.
- Iron kuyingxenye yamaprotheni emisebenzi ehlukahlukene, kufaka phakathi ama-enzyme. Ubamba iqhaza ekuthuthweni kwama-electron, i-oxygen, kuqinisekisa inkambo yokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ku-anemia ye-hypochromic, i-atony engenayo i-myoglobin yemisipha yamathambo, ukukhathala okwandayo, i-myocardiopathy, i-atrophic gastritis.
- 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.
- 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 ikhalori 243 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini okuwusizo amaqanda athosiwe, 1-312 lilinye, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Amaqanda athosiwe, 1-312 lilinye
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.