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 | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| Amafutha | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| carbohydrate | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| I-fiber ejwayelekile | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| Water | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| Ash | 1.72 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 469 µg | 900 µg | 52.1% | 226.5% | 192 g |
| i-beta Carotene | I-5.626 mg | I-5 mg | 112.5% | 489.1% | 89 g |
| I-Lutein + Zeaxanthin | 12198 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.078 mg | I-1.5 mg | 5.2% | 22.6% | 1923 g |
| Uvithamini B2, riboflavin | I-0.189 mg | I-1.8 mg | 10.5% | 45.7% | 952 g |
| Uvithamini B4, choline | I-19.3 mg | I-500 mg | 3.9% | 17% | 2591 g |
| Uvithamini B5, i-pantothenic | I-0.065 mg | I-5 mg | 1.3% | 5.7% | 7692 g |
| Uvithamini B6, pyridoxine | I-0.195 mg | I-2 mg | 9.8% | 42.6% | 1026 g |
| Uvithamini B9, folate | 194 µg | 400 µg | 48.5% | 210.9% | 206 g |
| Uvithamini C, ascorbic | I-28.1 mg | I-90 mg | 31.2% | 135.7% | 320 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.03 mg | I-15 mg | 13.5% | 58.7% | 739 g |
| i-gamma Tocopherol | I-0.18 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 g |
| Uvithamini PP, NE | I-0.724 mg | I-20 mg | 3.6% | 15.7% | 2762 g |
| Betaine | I-102.6 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-558 mg | I-2500 mg | 22.3% | 97% | 448 g |
| ICalcium, Ca | I-99 mg | I-1000 mg | 9.9% | 43% | 1010 g |
| I-Magnesium, Mg | I-79 mg | I-400 mg | 19.8% | 86.1% | 506 g |
| I-Sodium, Na | I-79 mg | I-1300 mg | 6.1% | 26.5% | 1646 g |
| Isibabule, S | I-28.6 mg | I-1000 mg | 2.9% | 12.6% | 3497 g |
| IPhosphorus, uP | I-49 mg | I-800 mg | 6.1% | 26.5% | 1633 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.71 mg | I-18 mg | 15.1% | 65.7% | 664 g |
| I-Manganese, Mn | I-0.897 mg | I-2 mg | 44.9% | 195.2% | 223 g |
| Ithusi, Cu | 130 µg | 1000 µg | 13% | 56.5% | 769 g |
| Selenium, Uma | 1 µg | 55 µg | 1.8% | 7.8% | 5500 g |
| Zinc, Zn | I-0.53 mg | I-12 mg | 4.4% | 19.1% | 2264 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.42 g | ubuningi be-100 г | |||
| igalactose | 0.1 g | ~ | |||
| I-glucose (dextrose) | 0.11 g | ~ | |||
| i-sucrose | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.162 g | ~ | |||
| i-valine | 0.161 g | ~ | |||
| Umlando * | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| i-leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| i-methionine | 0.053 g | ~ | |||
| i-threonine | 0.122 g | ~ | |||
| sdudlamin | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.142 g | ~ | |||
| I-aspartic acid | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| I-Glutamic acid | 0.343 g | ~ | |||
| Amaprotheni | 0.112 g | ~ | |||
| i-serine | 0.104 g | ~ | |||
| i-tyrosine | 0.108 g | ~ | |||
| I-Cysteine | 0.035 g | ~ | |||
| AmaSterols | |||||
| Ama-Phytosterol | I-9 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.063 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.01 g | ~ | |||
| 16: 0 I-Palmitic | 0.049 g | ~ | |||
| 18: 0 UStearin | 0.004 g | ~ | |||
| Ama-acid e-monounsaturated | 0.01 g | iminithi 16.8 г | 0.1% | 0.4% | |
| 16: 1 I-Palmitoleic | 0.005 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.005 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.165 g | kusuka ku-11.2 kuya ku-20.6 | 1.5% | 6.5% | |
| 18:2 Linoleic | 0.026 g | ~ | |||
| 18: 3 Ezomzimba | 0.138 g | ~ | |||
| 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.
- indebe = 30 g (6.9 kCal)
- iphakethe (10 oz) = 284 g (65.3 kCal)
- iqabunga = 10 g (2.3 kcal)
- iqembu = 340 g (78.2 kcal)
Isipinashi, luhlaza ucebile amavithamini namaminerali njenge: vitamin A - 52,1%, beta-carotene - 112,5%, uvithamini B9 - 48,5%, uvithamini C - 31,2%, uvithamini E - 13,5%, uvithamini K - 402,4%, i-potassium - 22,3%, i-magnesium - 19,8%, insimbi - 15,1%, i-manganese - 44,9%, ithusi - 13%
- 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 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.
- 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.
- 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.
Omaka: okuqukethwe kwekhalori 23 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi isipinashi siwusizo kanjani, siluhlaza, amakhalori, izakhi zomzimba, izakhiwo eziwusizo zesipinashi, okuluhlaza