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-188 kCal | I-1684 kCal | 11.2% | 6% | 896 g |
| Amaprotheni | 13.16 g | 76 g | 17.3% | 9.2% | 578 g |
| carbohydrate | 28.58 g | 219 g | 13.1% | 7% | 766 g |
| I-fiber ejwayelekile | 5.3 g | 20 g | 26.5% | 14.1% | 377 g |
| Water | 50.88 g | 2273 g | 2.2% | 1.2% | 4467 g |
| Ash | 2.08 g | ~ | |||
| Vitamins | |||||
| i-beta Carotene | I-0.003 mg | I-5 mg | 0.1% | 0.1% | 166667 g |
| I-Lutein + Zeaxanthin | 104 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.233 mg | I-1.5 mg | 15.5% | 8.2% | 644 g |
| Uvithamini B2, riboflavin | I-0.079 mg | I-1.8 mg | 4.4% | 2.3% | 2278 g |
| Uvithamini B4, choline | I-14.9 mg | I-500 mg | 3% | 1.6% | 3356 g |
| Uvithamini B6, pyridoxine | I-0.193 mg | I-2 mg | 9.7% | 5.2% | 1036 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.34 mg | I-15 mg | 2.3% | 1.2% | 4412 g |
| Uvithamini K, i-phylloquinone | 1.1 µg | 120 µg | 0.9% | 0.5% | 10909 g |
| Uvithamini PP, NE | I-2.33 mg | I-20 mg | 11.7% | 6.2% | 858 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-198 mg | I-2500 mg | 7.9% | 4.2% | 1263 g |
| I-Magnesium, Mg | I-66 mg | I-400 mg | 16.5% | 8.8% | 606 g |
| I-Sodium, Na | I-474 mg | I-1300 mg | 36.5% | 19.4% | 274 g |
| Isibabule, S | I-131.6 mg | I-1000 mg | 13.2% | 7% | 760 g |
| IPhosphorus, uP | I-176 mg | I-800 mg | 22% | 11.7% | 455 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.89 mg | I-18 mg | 10.5% | 5.6% | 952 g |
| Ithusi, Cu | 208 µg | 1000 µg | 20.8% | 11.1% | 481 g |
| Selenium, Uma | 30 µg | 55 µg | 54.5% | 29% | 183 g |
| Zinc, Zn | I-1.25 mg | I-12 mg | 10.4% | 5.5% | 960 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 2.63 g | ubuningi be-100 г |
Inani lamandla lingu-188 kcal.
- indebe = 240 g (451.2 kCal)
- i-tbsp = 15 g (28.2 kCal)
- 0,75 indebe = 180 g (338.4 kCal)
Isinkwa segciwane likakolweni ucebile amavithamini namaminerali afana ne: vithamini B1 - 15,5%, uvithamini PP - 11,7%, i-magnesium - 16,5%, i-phosphorus - 22%, ithusi - 20,8%, i-selenium - 54,5%
- Vitamin B1 kuyingxenye yama-enzyme abaluleke kakhulu we-carbohydrate namandla we-metabolism, okunikeza umzimba amandla nezinto zepulasitiki, kanye nokwakheka komzimba kwama-amino acid we-branched-chain. Ukuntuleka kwaleli vithamini kuholela ekuphazamisekeni okukhulu kwezinhlelo zezinzwa, zokugaya ukudla nezinhliziyo.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- phosphorus ibamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-base, iyingxenye ye-phospholipids, i-nucleotide kanye ne-nucleic acid, iyadingeka ekwenzeni i-mineralization yamathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- 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.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, olunomphumela wokuzivikela emzimbeni, obamba iqhaza ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Beck (i-osteoarthritis enokukhubazeka okuningi kwamalunga, umgogodla kanye nemikhawulo), isifo seKeshan (i-endemic myocardiopathy), ifa le-thrombastenia.
Omaka: okuqukethwe ikhalori 188 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Isinkwa esivela ku-germ kakolweni, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Isinkwa esivela kumbewu kakolweni