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-342 kCal | I-1684 kCal | 20.3% | 5.9% | 492 g |
| Amaprotheni | 11.85 g | 76 g | 15.6% | 4.6% | 641 g |
| Amafutha | 16.3 g | 56 g | 29.1% | 8.5% | 344 g |
| carbohydrate | 38.05 g | 219 g | 17.4% | 5.1% | 576 g |
| I-fiber ejwayelekile | 0.7 g | 20 g | 3.5% | 1% | 2857 g |
| Water | 28.4 g | 2273 g | 1.2% | 0.4% | 8004 g |
| Ash | 4.7 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 27 µg | 900 µg | 3% | 0.9% | 3333 g |
| I-Retinol | I-0.025 mg | ~ | |||
| i-beta Carotene | I-0.02 mg | I-5 mg | 0.4% | 0.1% | 25000 g |
| I-Lutein + Zeaxanthin | 5 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.45 mg | I-1.5 mg | 30% | 8.8% | 333 g |
| Uvithamini B2, riboflavin | I-0.28 mg | I-1.8 mg | 15.6% | 4.6% | 643 g |
| Uvithamini B4, choline | I-40.8 mg | I-500 mg | 8.2% | 2.4% | 1225 g |
| Uvithamini B5, i-pantothenic | I-0.36 mg | I-5 mg | 7.2% | 2.1% | 1389 g |
| Uvithamini B6, pyridoxine | I-0.12 mg | I-2 mg | 6% | 1.8% | 1667 g |
| Uvithamini B9, folate | 53 µg | 400 µg | 13.3% | 3.9% | 755 g |
| Uvithamini B12, cobalamin | 0.03 µg | 3 µg | 1% | 0.3% | 10000 g |
| Uvithamini C, ascorbic | I-0.1 mg | I-90 mg | 0.1% | 90000 g | |
| Uvithamini D, calciferol | 0.3 µg | 10 µg | 3% | 0.9% | 3333 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.23 mg | I-15 mg | 8.2% | 2.4% | 1220 g |
| Uvithamini K, i-phylloquinone | 5.7 µg | 120 µg | 4.8% | 1.4% | 2105 g |
| Uvithamini PP, NE | I-3.08 mg | I-20 mg | 15.4% | 4.5% | 649 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-174 mg | I-2500 mg | 7% | 2% | 1437 g |
| ICalcium, Ca | I-142 mg | I-1000 mg | 14.2% | 4.2% | 704 g |
| I-Magnesium, Mg | I-20 mg | I-400 mg | 5% | 1.5% | 2000 g |
| I-Sodium, Na | I-974 mg | I-1300 mg | 74.9% | 21.9% | 133 g |
| Isibabule, S | I-118.5 mg | I-1000 mg | 11.9% | 3.5% | 844 g |
| IPhosphorus, uP | I-490 mg | I-800 mg | 61.3% | 17.9% | 163 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.41 mg | I-18 mg | 13.4% | 3.9% | 747 g |
| I-Manganese, Mn | I-0.32 mg | I-2 mg | 16% | 4.7% | 625 g |
| Ithusi, Cu | 32 µg | 1000 µg | 3.2% | 0.9% | 3125 g |
| Selenium, Uma | 17.1 µg | 55 µg | 31.1% | 9.1% | 322 g |
| Zinc, Zn | I-1.46 mg | I-12 mg | 12.2% | 3.6% | 822 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 1.97 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.68 g | ~ | |||
| i-valine | 0.533 g | ~ | |||
| Umlando * | 0.382 g | ~ | |||
| Isoleucine | 0.513 g | ~ | |||
| i-leucine | 0.937 g | ~ | |||
| lysine | 0.818 g | ~ | |||
| i-methionine | 0.289 g | ~ | |||
| i-threonine | 0.481 g | ~ | |||
| sdudlamin | 0.147 g | ~ | |||
| phenylalanine | 0.547 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.604 g | ~ | |||
| I-aspartic acid | 0.957 g | ~ | |||
| glycine | 0.549 g | ~ | |||
| I-Glutamic acid | 2.558 g | ~ | |||
| Amaprotheni | 0.794 g | ~ | |||
| i-serine | 0.533 g | ~ | |||
| i-tyrosine | 0.4 g | ~ | |||
| I-Cysteine | 0.196 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-22 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 10.096 g | ubuningi be-18.7 г | |||
| 8: 0 I-Caprylic | 0.363 g | ~ | |||
| 10: 0 Umthamo | 0.346 g | ~ | |||
| 12: 0 I-Lauric | 2.997 g | ~ | |||
| 14: 0 I-Myristic | 1.28 g | ~ | |||
| 16: 0 I-Palmitic | 2.357 g | ~ | |||
| 18: 0 UStearin | 2.644 g | ~ | |||
| Ama-acid e-monounsaturated | 4.277 g | iminithi 16.8 г | 25.5% | 7.5% | |
| 16: 1 I-Palmitoleic | 0.182 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 4.064 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.918 g | kusuka ku-11.2 kuya ku-20.6 | 8.2% | 2.4% | |
| 18:2 Linoleic | 0.808 g | ~ | |||
| 18: 3 Ezomzimba | 0.081 g | ~ | |||
| 20: 4 I-Arachidonic | 0.029 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.081 g | kusuka ku-0.9 kuya ku-3.7 | 9% | 2.6% | |
| Ama-acids ama-Omega-6 | 0.837 g | kusuka ku-4.7 kuya ku-16.8 | 17.8% | 5.2% |
Inani lamandla lingu-342 kcal.
- ibhisikidi = 113 g (386.5 kCal)
Ukudla okusheshayo, ibhisikidi leham amavithamini namaminerali acebile njenge: vitamin B1 - 30%, vitamin B2 - 15,6%, vitamin B9 - 13,3%, vitamin PP - 15,4%, calcium - 14,2%, phosphorus - 61,3 , 13,4, 16%, insimbi - 31,1%, i-manganese - 12,2%, i-selenium - XNUMX%, i-zinc - i-XNUMX%
- 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.
- Vitamin B2 ibamba iqhaza ekuphenduleni kwe-redox, ithuthukisa ukuzwela kombala kwe-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephula isimo sesikhumba, ulwelwesi lwamafinyila, ukukhanya okungahambi kahle nokubona kwantambama.
- 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- 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.
- 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.
- 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.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
Omaka: Okuqukethwe kwekhalori 342 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi ukudla okusheshayo kusiza kanjani, ibhisikidi ne-ham, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zokudla okusheshayo, ibhisikidi ne-ham