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-34 kCal | I-1684 kCal | 2% | 5.9% | 4953 g |
| Amaprotheni | 2.99 g | 76 g | 3.9% | 11.5% | 2542 g |
| Amafutha | 0.38 g | 56 g | 0.7% | 2.1% | 14737 g |
| carbohydrate | 1.64 g | 219 g | 0.7% | 2.1% | 13354 g |
| I-fiber ejwayelekile | 3.1 g | 20 g | 15.5% | 45.6% | 645 g |
| Water | 91.04 g | 2273 g | 4% | 11.8% | 2497 g |
| Ash | 0.85 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 431 µg | 900 µg | 47.9% | 140.9% | 209 g |
| i-beta Carotene | I-5.167 mg | I-5 mg | 103.3% | 303.8% | 97 g |
| I-Lutein + Zeaxanthin | 9532 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.05 mg | I-1.5 mg | 3.3% | 9.7% | 3000 g |
| Uvithamini B2, riboflavin | I-0.065 mg | I-1.8 mg | 3.6% | 10.6% | 2769 g |
| Uvithamini B4, choline | I-2.1 mg | I-500 mg | 0.4% | 1.2% | 23810 g |
| Uvithamini B5, i-pantothenic | I-0.083 mg | I-5 mg | 1.7% | 5% | 6024 g |
| Uvithamini B6, pyridoxine | I-0.067 mg | I-2 mg | 3.4% | 10% | 2985 g |
| Uvithamini B9, folate | 33 µg | 400 µg | 8.3% | 24.4% | 1212 g |
| Uvithamini C, ascorbic | I-18.2 mg | I-90 mg | 20.2% | 59.4% | 495 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.13 mg | I-15 mg | 14.2% | 41.8% | 704 g |
| Uvithamini K, i-phylloquinone | 415.1 µg | 120 µg | 345.9% | 1017.4% | 29 g |
| Uvithamini PP, NE | I-0.486 mg | I-20 mg | 2.4% | 7.1% | 4115 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-216 mg | I-2500 mg | 8.6% | 25.3% | 1157 g |
| ICalcium, Ca | I-128 mg | I-1000 mg | 12.8% | 37.6% | 781 g |
| I-Magnesium, Mg | I-24 mg | I-400 mg | 6% | 17.6% | 1667 g |
| I-Sodium, Na | I-255 mg | I-1300 mg | 19.6% | 57.6% | 510 g |
| Isibabule, S | I-29.9 mg | I-1000 mg | 3% | 8.8% | 3344 g |
| IPhosphorus, uP | I-32 mg | I-800 mg | 4% | 11.8% | 2500 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.75 mg | I-18 mg | 9.7% | 28.5% | 1029 g |
| I-Manganese, Mn | I-0.4 mg | I-2 mg | 20% | 58.8% | 500 g |
| Ithusi, Cu | 133 µg | 1000 µg | 13.3% | 39.1% | 752 g |
| Selenium, Uma | 1.1 µg | 55 µg | 2% | 5.9% | 5000 g |
| Zinc, Zn | I-0.37 mg | I-12 mg | 3.1% | 9.1% | 3243 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.95 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.176 g | ~ | |||
| i-valine | 0.193 g | ~ | |||
| Umlando * | 0.07 g | ~ | |||
| Isoleucine | 0.151 g | ~ | |||
| i-leucine | 0.257 g | ~ | |||
| lysine | 0.187 g | ~ | |||
| i-methionine | 0.065 g | ~ | |||
| i-threonine | 0.156 g | ~ | |||
| sdudlamin | 0.049 g | ~ | |||
| phenylalanine | 0.171 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.195 g | ~ | |||
| I-aspartic acid | 0.304 g | ~ | |||
| glycine | 0.169 g | ~ | |||
| I-Glutamic acid | 0.41 g | ~ | |||
| Amaprotheni | 0.135 g | ~ | |||
| i-serine | 0.119 g | ~ | |||
| i-tyrosine | 0.109 g | ~ | |||
| I-Cysteine | 0.032 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.085 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 | 0.003 g | ~ | |||
| 16: 0 I-Palmitic | 0.065 g | ~ | |||
| 18: 0 UStearin | 0.012 g | ~ | |||
| Ama-acid e-monounsaturated | 0.024 g | iminithi 16.8 г | 0.1% | 0.3% | |
| 16: 1 I-Palmitoleic | 0.016 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.008 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.16 g | kusuka ku-11.2 kuya ku-20.6 | 1.4% | 4.1% | |
| 18:2 Linoleic | 0.046 g | ~ | |||
| 18: 3 Ezomzimba | 0.114 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.114 g | kusuka ku-0.9 kuya ku-3.7 | 12.7% | 37.4% | |
| Ama-acids ama-Omega-6 | 0.046 g | kusuka ku-4.7 kuya ku-16.8 | 1% | 2.9% |
Inani lamandla lingu-34 kcal.
- indebe = 163 g (55.4 kCal)
- 0,5 indebe = 86 g (29.2 kCal)
Itheniphu ngamakhambi, iqhwa, abilisiwe, nosawoti ucebile amavithamini namaminerali njenge: vitamin A - 47,9%, beta-carotene - 103,3%, uvithamini C - 20,2%, uvithamini E - 14,2%, uvithamini K - 345,9%, calcium - 12,8%, ama-manganese - 20%, ithusi - 13,3%
- 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 34 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini okuwusizo ama-turnips anamakhambi, afriziwe, abilisiwe, ngosawoti, ama-calories, izakhi zomzimba, izakhiwo eziwusizo I-turnips enamakhambi, iqandisiwe, ibilisiwe, nosawoti