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-29 kCal | I-1684 kCal | 1.7% | 5.9% | 5807 g |
| Amaprotheni | 3.35 g | 76 g | 4.4% | 15.2% | 2269 g |
| Amafutha | 0.42 g | 56 g | 0.8% | 2.8% | 13333 g |
| carbohydrate | 1.58 g | 219 g | 0.7% | 2.4% | 13861 g |
| I-fiber ejwayelekile | 3.4 g | 20 g | 17% | 58.6% | 588 g |
| Water | 90.4 g | 2273 g | 4% | 13.8% | 2514 g |
| Ash | 0.85 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 538 µg | 900 µg | 59.8% | 206.2% | 167 g |
| i-beta Carotene | I-6.459 mg | I-5 mg | 129.2% | 445.5% | 77 g |
| I-Lutein + Zeaxanthin | 11915 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.054 mg | I-1.5 mg | 3.6% | 12.4% | 2778 g |
| Uvithamini B2, riboflavin | I-0.074 mg | I-1.8 mg | 4.1% | 14.1% | 2432 g |
| Uvithamini B4, choline | I-0.5 mg | I-500 mg | 0.1% | 0.3% | 100000 g |
| Uvithamini B5, i-pantothenic | I-0.069 mg | I-5 mg | 1.4% | 4.8% | 7246 g |
| Uvithamini B6, pyridoxine | I-0.067 mg | I-2 mg | 3.4% | 11.7% | 2985 g |
| Uvithamini B9, folate | 39 µg | 400 µg | 9.8% | 33.8% | 1026 g |
| Uvithamini C, ascorbic | I-21.8 mg | I-90 mg | 24.2% | 83.4% | 413 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.66 mg | I-15 mg | 17.7% | 61% | 564 g |
| Uvithamini K, i-phylloquinone | 518.9 µg | 120 µg | 432.4% | 1491% | 23 g |
| Uvithamini PP, NE | I-0.468 mg | I-20 mg | 2.3% | 7.9% | 4274 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-224 mg | I-2500 mg | 9% | 31% | 1116 g |
| ICalcium, Ca | I-152 mg | I-1000 mg | 15.2% | 52.4% | 658 g |
| I-Magnesium, Mg | I-26 mg | I-400 mg | 6.5% | 22.4% | 1538 g |
| I-Sodium, Na | I-15 mg | I-1300 mg | 1.2% | 4.1% | 8667 g |
| Isibabule, S | I-33.5 mg | I-1000 mg | 3.4% | 11.7% | 2985 g |
| IPhosphorus, uP | I-34 mg | I-800 mg | 4.3% | 14.8% | 2353 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.94 mg | I-18 mg | 10.8% | 37.2% | 928 g |
| I-Manganese, Mn | I-0.475 mg | I-2 mg | 23.8% | 82.1% | 421 g |
| Ithusi, Cu | 150 µg | 1000 µg | 15% | 51.7% | 667 g |
| Selenium, Uma | 1.2 µg | 55 µg | 2.2% | 7.6% | 4583 g |
| Zinc, Zn | I-0.41 mg | I-12 mg | 3.4% | 11.7% | 2927 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.75 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.21 g | ~ | |||
| i-valine | 0.228 g | ~ | |||
| Umlando * | 0.081 g | ~ | |||
| Isoleucine | 0.173 g | ~ | |||
| i-leucine | 0.307 g | ~ | |||
| lysine | 0.218 g | ~ | |||
| i-methionine | 0.076 g | ~ | |||
| i-threonine | 0.184 g | ~ | |||
| sdudlamin | 0.058 g | ~ | |||
| phenylalanine | 0.206 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.229 g | ~ | |||
| I-aspartic acid | 0.353 g | ~ | |||
| glycine | 0.201 g | ~ | |||
| I-Glutamic acid | 0.457 g | ~ | |||
| Amaprotheni | 0.158 g | ~ | |||
| i-serine | 0.137 g | ~ | |||
| i-tyrosine | 0.13 g | ~ | |||
| I-Cysteine | 0.038 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.099 g | ubuningi be-18.7 г | |||
| 8: 0 I-Caprylic | 0.002 g | ~ | |||
| 10: 0 Umthamo | 0.002 g | ~ | |||
| 12: 0 I-Lauric | 0.002 g | ~ | |||
| 14: 0 I-Myristic | 0.004 g | ~ | |||
| 16: 0 I-Palmitic | 0.076 g | ~ | |||
| 18: 0 UStearin | 0.014 g | ~ | |||
| Ama-acid e-monounsaturated | 0.028 g | iminithi 16.8 г | 0.2% | 0.7% | |
| 16: 1 I-Palmitoleic | 0.02 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.007 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.17 g | kusuka ku-11.2 kuya ku-20.6 | 1.5% | 5.2% | |
| 18:2 Linoleic | 0.051 g | ~ | |||
| 18: 3 Ezomzimba | 0.119 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.119 g | kusuka ku-0.9 kuya ku-3.7 | 13.2% | 45.5% | |
| Ama-acids ama-Omega-6 | 0.051 g | kusuka ku-4.7 kuya ku-16.8 | 1.1% | 3.8% |
Inani lamandla lingu-29 kcal.
- indebe = 164 g (47.6 kCal)
- iphakethe (10 oz) isivuno = 220 g (63.8 kCal)
Itheniphu, imifino, iqhwa, ibilisiwe, awukho usawoti ucebile amavithamini namaminerali njenge: vitamin A - 59,8%, beta-carotene - 129,2%, uvithamini C - 24,2%, uvithamini E - 17,7%, uvithamini K - 432,4%, calcium - 15,2%, ama-manganese - 23,8%, ithusi - 15%
- 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 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.
- Calcium ingxenye eyinhloko yamathambo ethu, isebenza njengomlawuli wesistimu yezinzwa, ibamba iqhaza ekusikeni kwemisipha. Ukushoda kwe-calcium kuholela ekwenziweni kwe-demineralization yomgogodla, amathambo we-pelvic kanye nemikhawulo engezansi, kwandisa ingozi ye-osteoporosis.
- 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 ikhalori 29 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yiziphi izinzuzo ze-Turnips, imifino, iqhwa, okubilisiwe, akukho usawoti, amakhalori, izakhi zomzimba, izakhiwo eziwusizo I-Turnips, imifino, iqhwa, ibilisiwe, awukho usawoti