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-305 kCal | I-1684 kCal | 18.1% | 5.9% | 552 g |
| Amaprotheni | 11.33 g | 76 g | 14.9% | 4.9% | 671 g |
| Amafutha | 20.73 g | 56 g | 37% | 12.1% | 270 g |
| carbohydrate | 18.56 g | 219 g | 8.5% | 2.8% | 1180 g |
| I-fiber ejwayelekile | 0.5 g | 20 g | 2.5% | 0.8% | 4000 g |
| Water | 46.67 g | 2273 g | 2.1% | 0.7% | 4870 g |
| Ash | 2.4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 63 µg | 900 µg | 7% | 2.3% | 1429 g |
| I-Retinol | I-0.062 mg | ~ | |||
| i-beta Carotene | I-0.014 mg | I-5 mg | 0.3% | 0.1% | 35714 g |
| i-beta Cryptoxanthin | 3 µg | ~ | |||
| I-Lutein + Zeaxanthin | 107 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.09 mg | I-1.5 mg | 6% | 2% | 1667 g |
| Uvithamini B2, riboflavin | I-0.15 mg | I-1.8 mg | 8.3% | 2.7% | 1200 g |
| Uvithamini B4, choline | I-98.5 mg | I-500 mg | 19.7% | 6.5% | 508 g |
| Uvithamini B5, i-pantothenic | I-0.81 mg | I-5 mg | 16.2% | 5.3% | 617 g |
| Uvithamini B6, pyridoxine | I-0.09 mg | I-2 mg | 4.5% | 1.5% | 2222 g |
| Uvithamini B9, folate | 54 µg | 400 µg | 13.5% | 4.4% | 741 g |
| Uvithamini B12, cobalamin | 0.69 µg | 3 µg | 23% | 7.5% | 435 g |
| Uvithamini C, ascorbic | I-1.8 mg | I-90 mg | 2% | 0.7% | 5000 g |
| Uvithamini D, calciferol | 0.6 µg | 10 µg | 6% | 2% | 1667 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.34 mg | I-15 mg | 8.9% | 2.9% | 1119 g |
| Uvithamini K, i-phylloquinone | 4.3 µg | 120 µg | 3.6% | 1.2% | 2791 g |
| Uvithamini PP, NE | I-1.6 mg | I-20 mg | 8% | 2.6% | 1250 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-167 mg | I-2500 mg | 6.7% | 2.2% | 1497 g |
| ICalcium, Ca | I-126 mg | I-1000 mg | 12.6% | 4.1% | 794 g |
| I-Magnesium, Mg | I-16 mg | I-400 mg | 4% | 1.3% | 2500 g |
| I-Sodium, Na | I-844 mg | I-1300 mg | 64.9% | 21.3% | 154 g |
| Isibabule, S | I-113.3 mg | I-1000 mg | 11.3% | 3.7% | 883 g |
| IPhosphorus, uP | I-159 mg | I-800 mg | 19.9% | 6.5% | 503 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.49 mg | I-18 mg | 13.8% | 4.5% | 723 g |
| I-Manganese, Mn | I-0.186 mg | I-2 mg | 9.3% | 3% | 1075 g |
| Ithusi, Cu | 75 µg | 1000 µg | 7.5% | 2.5% | 1333 g |
| Selenium, Uma | 20.6 µg | 55 µg | 37.5% | 12.3% | 267 g |
| Zinc, Zn | I-1.09 mg | I-12 mg | 9.1% | 3% | 1101 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 2.19 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.624 g | ~ | |||
| i-valine | 0.635 g | ~ | |||
| Umlando * | 0.287 g | ~ | |||
| Isoleucine | 0.548 g | ~ | |||
| i-leucine | 0.875 g | ~ | |||
| lysine | 0.683 g | ~ | |||
| i-methionine | 0.281 g | ~ | |||
| i-threonine | 0.453 g | ~ | |||
| sdudlamin | 0.144 g | ~ | |||
| phenylalanine | 0.54 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.559 g | ~ | |||
| I-aspartic acid | 0.89 g | ~ | |||
| glycine | 0.513 g | ~ | |||
| I-Glutamic acid | 2.036 g | ~ | |||
| Amaprotheni | 0.727 g | ~ | |||
| i-serine | 0.624 g | ~ | |||
| i-tyrosine | 0.396 g | ~ | |||
| I-Cysteine | 0.196 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-235 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 5.3 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 0.013 g | ~ | |||
| 6: 0 Inayiloni | 0.008 g | ~ | |||
| 8: 0 I-Caprylic | 0.006 g | ~ | |||
| 10: 0 Umthamo | 0.022 g | ~ | |||
| 12: 0 I-Lauric | 0.022 g | ~ | |||
| 14: 0 I-Myristic | 0.147 g | ~ | |||
| 16: 0 I-Palmitic | 3.416 g | ~ | |||
| 18: 0 UStearin | 1.647 g | ~ | |||
| Ama-acid e-monounsaturated | 8.96 g | iminithi 16.8 г | 53.3% | 17.5% | |
| 16: 1 I-Palmitoleic | 0.357 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 8.587 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.011 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.001 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 4.98 g | kusuka ku-11.2 kuya ku-20.6 | 44.5% | 14.6% | |
| 18:2 Linoleic | 4.551 g | ~ | |||
| 18: 3 Ezomzimba | 0.341 g | ~ | |||
| 20: 4 I-Arachidonic | 0.069 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.001 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.356 g | kusuka ku-0.9 kuya ku-3.7 | 39.6% | 13% | |
| 22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.014 g | ~ | |||
| Ama-acids ama-Omega-6 | 4.62 g | kusuka ku-4.7 kuya ku-16.8 | 98.3% | 32.2% |
Inani lamandla lingu-305 kcal.
- ibhisikidi = 150 g (457.5 kCal)
Ukudla okusheshayo, iqanda kanye nebhisikidi lebhekoni ucebile amavithamini namaminerali afana ne: choline - 19,7%, uvithamini B5 - 16,2%, uvithamini B9 - 13,5%, uvithamini B12 - 23%, calcium - 12,6%, phosphorus - 19,9% , insimbi - 13,8%, i-selenium - 37,5%
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- 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 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.
- Vitamin B12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- 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.
- 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 305 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi ukudla okusheshayo kusiza kanjani, ibhisikidi neqanda nebhekoni, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zokudla okusheshayo, ibhisikidi neqanda nebhekoni