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-102 kCal | I-1684 kCal | 6.1% | 6% | 1651 g |
| Amaprotheni | 4.8 g | 76 g | 6.3% | 6.2% | 1583 g |
| Amafutha | 0.47 g | 56 g | 0.8% | 0.8% | 11915 g |
| carbohydrate | 19 g | 219 g | 8.7% | 8.5% | 1153 g |
| ama-asidi wemvelo | 2.4 g | ~ | |||
| I-fiber ejwayelekile | 1.1 g | 20 g | 5.5% | 5.4% | 1818 g |
| Water | 70 g | 2273 g | 3.1% | 3% | 3247 g |
| Ash | 2.7 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 300 µg | 900 µg | 33.3% | 32.6% | 300 g |
| i-beta Carotene | I-1.8 mg | I-5 mg | 36% | 35.3% | 278 g |
| Uvithamini B1, thiamine | I-0.15 mg | I-1.5 mg | 10% | 9.8% | 1000 g |
| Uvithamini B2, riboflavin | I-0.17 mg | I-1.8 mg | 9.4% | 9.2% | 1059 g |
| Uvithamini B4, choline | I-38.5 mg | I-500 mg | 7.7% | 7.5% | 1299 g |
| Uvithamini B5, i-pantothenic | I-0.85 mg | I-5 mg | 17% | 16.7% | 588 g |
| Uvithamini B6, pyridoxine | I-0.63 mg | I-2 mg | 31.5% | 30.9% | 317 g |
| Uvithamini B9, folate | 25 µg | 400 µg | 6.3% | 6.2% | 1600 g |
| Uvithamini C, ascorbic | I-45 mg | I-90 mg | 50% | 49% | 200 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1 mg | I-15 mg | 6.7% | 6.6% | 1500 g |
| Uvithamini H, biotin | 4.5 µg | 50 µg | 9% | 8.8% | 1111 g |
| Uvithamini K, i-phylloquinone | 11.4 µg | 120 µg | 9.5% | 9.3% | 1053 g |
| Uvithamini PP, NE | I-2.6 mg | I-20 mg | 13% | 12.7% | 769 g |
| niacin | I-1.9 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-875 mg | I-2500 mg | 35% | 34.3% | 286 g |
| ICalcium, Ca | I-20 mg | I-1000 mg | 2% | 2% | 5000 g |
| I-Magnesium, Mg | I-50 mg | I-400 mg | 12.5% | 12.3% | 800 g |
| I-Sodium, Na | I-15 mg | I-1300 mg | 1.2% | 1.2% | 8667 g |
| Isibabule, S | I-51 mg | I-1000 mg | 5.1% | 5% | 1961 g |
| IPhosphorus, uP | I-68 mg | I-800 mg | 8.5% | 8.3% | 1176 g |
| Iklorini, Cl | I-232 mg | I-2300 mg | 10.1% | 9.9% | 991 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.3 mg | I-18 mg | 12.8% | 12.5% | 783 g |
| Iodine, mina | 9 µg | 150 µg | 6% | 5.9% | 1667 g |
| ICobalt, Co | 25 µg | 10 µg | 250% | 245.1% | 40 g |
| I-Manganese, Mn | I-0.2 mg | I-2 mg | 10% | 9.8% | 1000 g |
| Ithusi, Cu | 460 µg | 1000 µg | 46% | 45.1% | 217 g |
| IMolybdenum, Mo. | 30 µg | 70 µg | 42.9% | 42.1% | 233 g |
| Selenium, Uma | 5.3 µg | 55 µg | 9.6% | 9.4% | 1038 g |
| Zinc, Zn | I-1.1 mg | I-12 mg | 9.2% | 9% | 1091 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 18 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 | 0.007 g | kusuka ku-0.9 kuya ku-3.7 | 0.8% | 0.8% | |
| Ama-acids ama-Omega-6 | 0.152 g | kusuka ku-4.7 kuya ku-16.8 | 3.2% | 3.1% |
Inani lamandla lingu-102 kcal.
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 30 g (30.6 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 10 g (10.2 kcal)
Utamatisi unama. Ukudla okusemathinini ucebile amavithamini namaminerali njenge: vitamin A - 33,3%, beta-carotene - 36%, uvithamini B5 - 17%, uvithamini B6 - 31,5%, uvithamini C - 50%, uvithamini PP - 13%, potassium - 35%, i-magnesium - 12,5%, i-iron - 12,8%, i-cobalt - 250%, ithusi - 46%, i-molybdenum - 42,9%
- 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 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 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.
- 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.
- 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.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
ZIYAPHIZA NGOMKHIQIZO Utamatisi unama. Ukudla okusemathinini
Omaka: okuqukethwe ikhalori 102 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ukusetshenziswa kukamatamatisi unama. Ukudla okusemathinini, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Utamatisi unamathisele. Ukudla okusemathinini
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.