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-23 kCal | I-1684 kCal | 1.4% | 6.1% | 7322 g |
| Amaprotheni | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| Amafutha | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| carbohydrate | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| ama-asidi wemvelo | 0.1 g | ~ | |||
| I-fiber ejwayelekile | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| Water | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 750 µg | 900 µg | 83.3% | 362.2% | 120 g |
| i-beta Carotene | I-4.5 mg | I-5 mg | 90% | 391.3% | 111 g |
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 29.1% | 1500 g |
| Uvithamini B2, riboflavin | I-0.25 mg | I-1.8 mg | 13.9% | 60.4% | 720 g |
| Uvithamini B4, choline | I-18 mg | I-500 mg | 3.6% | 15.7% | 2778 g |
| Uvithamini B5, i-pantothenic | I-0.3 mg | I-5 mg | 6% | 26.1% | 1667 g |
| Uvithamini B6, pyridoxine | I-0.1 mg | I-2 mg | 5% | 21.7% | 2000 g |
| Uvithamini B9, folate | 80 µg | 400 µg | 20% | 87% | 500 g |
| Uvithamini C, ascorbic | I-55 mg | I-90 mg | 61.1% | 265.7% | 164 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.5 mg | I-15 mg | 16.7% | 72.6% | 600 g |
| Uvithamini H, biotin | 0.1 µg | 50 µg | 0.2% | 0.9% | 50000 g |
| Uvithamini K, i-phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 g |
| Uvithamini PP, NE | I-1.2 mg | I-20 mg | 6% | 26.1% | 1667 g |
| niacin | I-0.6 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-774 mg | I-2500 mg | 31% | 134.8% | 323 g |
| ICalcium, Ca | I-106 mg | I-1000 mg | 10.6% | 46.1% | 943 g |
| I-Silicon, Si | I-51.2 mg | I-30 mg | 170.7% | 742.2% | 59 g |
| I-Magnesium, Mg | I-82 mg | I-400 mg | 20.5% | 89.1% | 488 g |
| I-Sodium, Na | I-24 mg | I-1300 mg | 1.8% | 7.8% | 5417 g |
| Isibabule, S | I-28.6 mg | I-1000 mg | 2.9% | 12.6% | 3497 g |
| IPhosphorus, uP | I-83 mg | I-800 mg | 10.4% | 45.2% | 964 g |
| Iklorini, Cl | I-43.5 mg | I-2300 mg | 1.9% | 8.3% | 5287 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 104 µg | ~ | |||
| Bohr, B. | 37.1 µg | ~ | |||
| UVanadium, V | 7.9 µg | ~ | |||
| Insimbi, Fe | I-13.51 mg | I-18 mg | 75.1% | 326.5% | 133 g |
| Iodine, mina | 15.9 µg | 150 µg | 10.6% | 46.1% | 943 g |
| ICobalt, Co | 1.6 µg | 10 µg | 16% | 69.6% | 625 g |
| ILithium, Li | 0.7 µg | ~ | |||
| I-Manganese, Mn | I-0.897 mg | I-2 mg | 44.9% | 195.2% | 223 g |
| Ithusi, Cu | 13 µg | 1000 µg | 1.3% | 5.7% | 7692 g |
| IMolybdenum, Mo. | 5.2 µg | 70 µg | 7.4% | 32.2% | 1346 g |
| UNickel, uNi | 1.4 µg | ~ | |||
| I-Rubidium, Rb | 18.7 µg | ~ | |||
| Selenium, Uma | 1 µg | 55 µg | 1.8% | 7.8% | 5500 g |
| IStrontium, uSr. | 67 µg | ~ | |||
| I-fluorine, uF | 44.6 µg | 4000 µg | 1.1% | 4.8% | 8969 g |
| I-Chrome, Cr | 2.8 µg | 50 µg | 5.6% | 24.3% | 1786 g |
| Zinc, Zn | I-0.53 mg | I-12 mg | 4.4% | 19.1% | 2264 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 0.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.9 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | 0.851 g | ~ | |||
| I-Arginine * | 0.13 g | ~ | |||
| i-valine | 0.133 g | ~ | |||
| Umlando * | 0.051 g | ~ | |||
| Isoleucine | 0.106 g | ~ | |||
| i-leucine | 0.15 g | ~ | |||
| lysine | 0.156 g | ~ | |||
| i-methionine | 0.034 g | ~ | |||
| I-Methionine + iCysteine | 0.06 g | ~ | |||
| i-threonine | 0.112 g | ~ | |||
| sdudlamin | 0.039 g | ~ | |||
| phenylalanine | 0.121 g | ~ | |||
| I-Phenylalanine + iTyrosine | 0.21 g | ~ | |||
| Ama-amino acid angashintshwa | 1.263 g | ~ | |||
| i-anine | 0.127 g | ~ | |||
| I-aspartic acid | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| I-Glutamic acid | 0.318 g | ~ | |||
| Amaprotheni | 0.096 g | ~ | |||
| i-serine | 0.092 g | ~ | |||
| i-tyrosine | 0.093 g | ~ | |||
| I-Cysteine | 0.023 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.1 g | ubuningi be-18.7 г | |||
| Amafutha e-Polyunsaturated acids | |||||
| Ama-acids ama-Omega-3 | 0.138 g | kusuka ku-0.9 kuya ku-3.7 | 15.3% | 66.5% | |
| Ama-acids ama-Omega-6 | 0.026 g | kusuka ku-4.7 kuya ku-16.8 | 0.6% | 2.6% |
Inani lamandla lingu-23 kcal.
Isipinashi ucebile amavithamini namaminerali njenge: vitamin A - 83,3%, beta-carotene - 90%, uvithamini B2 - 13,9%, uvithamini B9 - 20%, uvithamini C - 61,1%, uvithamini E - 16,7, 402,4, 31%, uvithamini K - 170,7%, i-potassium - 20,5%, i-silicon - 75,1%, i-magnesium - 16%, i-iron - 44,9%, i-cobalt - XNUMX%, i-manganese - XNUMX%
- 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 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.
- 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 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.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- 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.
- 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.
IZIMPENDULO ZESIPINIKI
Omaka: okuqukethwe kwekhalori 23 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi isipinashi siwusizo kanjani, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zesipinashi
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.