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-22 kCal | I-1684 kCal | 1.3% | 5.9% | 7655 g |
| Amaprotheni | 1.5 g | 76 g | 2% | 9.1% | 5067 g |
| Amafutha | 0.3 g | 56 g | 0.5% | 2.3% | 18667 g |
| carbohydrate | 2.9 g | 219 g | 1.3% | 5.9% | 7552 g |
| ama-asidi wemvelo | 0.7 g | ~ | |||
| I-fiber ejwayelekile | 1.2 g | 20 g | 6% | 27.3% | 1667 g |
| Water | 92 g | 2273 g | 4% | 18.2% | 2471 g |
| Ash | 1.4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 417 µg | 900 µg | 46.3% | 210.5% | 216 g |
| i-beta Carotene | I-2.5 mg | I-5 mg | 50% | 227.3% | 200 g |
| Uvithamini B1, thiamine | I-0.19 mg | I-1.5 mg | 12.7% | 57.7% | 789 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 25.5% | 1800 g |
| Uvithamini B4, choline | I-16.7 mg | I-500 mg | 3.3% | 15% | 2994 g |
| Uvithamini B5, i-pantothenic | I-0.041 mg | I-5 mg | 0.8% | 3.6% | 12195 g |
| Uvithamini B6, pyridoxine | I-0.122 mg | I-2 mg | 6.1% | 27.7% | 1639 g |
| Uvithamini B9, folate | 13 µg | 400 µg | 3.3% | 15% | 3077 g |
| Uvithamini C, ascorbic | I-43 mg | I-90 mg | 47.8% | 217.3% | 209 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2 mg | I-15 mg | 13.3% | 60.5% | 750 g |
| Uvithamini H, biotin | 2.2 µg | 50 µg | 4.4% | 20% | 2273 g |
| Uvithamini K, i-phylloquinone | 45 µg | 120 µg | 37.5% | 170.5% | 267 g |
| Uvithamini PP, NE | I-0.6 mg | I-20 mg | 3% | 13.6% | 3333 g |
| niacin | I-0.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-500 mg | I-2500 mg | 20% | 90.9% | 500 g |
| ICalcium, Ca | I-47 mg | I-1000 mg | 4.7% | 21.4% | 2128 g |
| I-Silicon, Si | I-1 mg | I-30 mg | 3.3% | 15% | 3000 g |
| I-Magnesium, Mg | I-85 mg | I-400 mg | 21.3% | 96.8% | 471 g |
| I-Sodium, Na | I-15 mg | I-1300 mg | 1.2% | 5.5% | 8667 g |
| Isibabule, S | I-20 mg | I-1000 mg | 2% | 9.1% | 5000 g |
| IPhosphorus, uP | I-90 mg | I-800 mg | 11.3% | 51.4% | 889 g |
| Iklorini, Cl | I-70 mg | I-2300 mg | 3% | 13.6% | 3286 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 100.8 µg | ~ | |||
| Bohr, B. | 38.9 µg | ~ | |||
| UVanadium, V | 11.9 µg | ~ | |||
| Insimbi, Fe | I-2 mg | I-18 mg | 11.1% | 50.5% | 900 g |
| Iodine, mina | 8 µg | 150 µg | 5.3% | 24.1% | 1875 g |
| ICobalt, Co | 1.7 µg | 10 µg | 17% | 77.3% | 588 g |
| ILithium, Li | 8.2 µg | ~ | |||
| I-Manganese, Mn | I-0.349 mg | I-2 mg | 17.5% | 79.5% | 573 g |
| Ithusi, Cu | 131 µg | 1000 µg | 13.1% | 59.5% | 763 g |
| IMolybdenum, Mo. | 5.1 µg | 70 µg | 7.3% | 33.2% | 1373 g |
| UNickel, uNi | 25 µg | ~ | |||
| I-Rubidium, Rb | 8.6 µg | ~ | |||
| Selenium, Uma | 0.9 µg | 55 µg | 1.6% | 7.3% | 6111 g |
| IStrontium, uSr. | 10 µg | ~ | |||
| I-fluorine, uF | 70 µg | 4000 µg | 1.8% | 8.2% | 5714 g |
| I-Chrome, Cr | 1.7 µg | 50 µg | 3.4% | 15.5% | 2941 g |
| Zinc, Zn | I-0.2 mg | I-12 mg | 1.7% | 7.7% | 6000 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 0.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 2.8 g | ubuningi be-100 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.1 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.008 g | kusuka ku-0.9 kuya ku-3.7 | 0.9% | 4.1% | |
| Ama-acids ama-Omega-6 | 0.036 g | kusuka ku-4.7 kuya ku-16.8 | 0.8% | 3.6% |
Inani lamandla lingu-22 kcal.
I-Sorrel ucebile ngamavithamini namaminerali njenge: vitamin A - 46,3%, beta-carotene - 50%, uvithamini B1 - 12,7%, uvithamini C - 47,8%, uvithamini E - 13,3%, uvithamini K - 37,5%, potassium - 20%, magnesium - 21,3%, phosphorus - 11,3%, iron - 11,1%, cobalt - 17%, manganese - 17,5%, ithusi - 13,1%
- 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 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.
- 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 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.
- 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.
- magnesium ubamba iqhaza emetabolism yamandla, ukuhlanganiswa kwamaprotheni, ama-nucleic acid, kunomthelela wokuzinza kulwelwesi, kuyadingeka ukugcina i-homeostasis ye-calcium, i-potassium ne-sodium. Ukuntuleka kwe-magnesium kuholela ku-hypomagnesemia, ingozi eyengeziwe yokuthola umfutho wegazi ophezulu, isifo senhliziyo.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- I-Manganese iqhaza ekwakhekeni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kubalulekile ukuhlanganiswa kwama-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokwehla kokukhula, iziyaluyalu ohlelweni lokuzala, ukwanda kobucayi bethambo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid 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.
IZIMPENDULO NGOMKHIQIZO WOMTHOMBO
Omaka: okuqukethwe kwekhalori 22 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini isorrel ewusizo ngayo, ama-calories, izakhi zomzimba, izakhiwo eziwusizo ze-sorrel
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.