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-226 kCal | I-1684 kCal | 13.4% | 5.9% | 745 g |
| Amaprotheni | 8.86 g | 76 g | 11.7% | 5.2% | 858 g |
| Amafutha | 12.7 g | 56 g | 22.7% | 10% | 441 g |
| carbohydrate | 15.95 g | 219 g | 7.3% | 3.2% | 1373 g |
| I-fiber ejwayelekile | 3.9 g | 20 g | 19.5% | 8.6% | 513 g |
| Water | 57.02 g | 2273 g | 2.5% | 1.1% | 3986 g |
| Ash | 1.57 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 20 µg | 900 µg | 2.2% | 1% | 4500 g |
| I-Retinol | I-0.016 mg | ~ | |||
| i-beta Carotene | I-0.046 mg | I-5 mg | 0.9% | 0.4% | 10870 g |
| I-Lycopene | 1 µg | ~ | |||
| I-Lutein + Zeaxanthin | 120 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.05 mg | I-1.5 mg | 3.3% | 1.5% | 3000 g |
| Uvithamini B2, riboflavin | I-0.06 mg | I-1.8 mg | 3.3% | 1.5% | 3000 g |
| Uvithamini B4, choline | I-32 mg | I-500 mg | 6.4% | 2.8% | 1563 g |
| Uvithamini B6, pyridoxine | I-0.09 mg | I-2 mg | 4.5% | 2% | 2222 g |
| Uvithamini B9, folate | 21 µg | 400 µg | 5.3% | 2.3% | 1905 g |
| Uvithamini B12, cobalamin | 0.93 µg | 3 µg | 31% | 13.7% | 323 g |
| Uvithamini C, ascorbic | I-0.4 mg | I-90 mg | 0.4% | 0.2% | 22500 g |
| Uvithamini D, calciferol | 0.1 µg | 10 µg | 1% | 0.4% | 10000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.6 mg | I-15 mg | 4% | 1.8% | 2500 g |
| i-beta tocopherol | I-0.04 mg | ~ | |||
| i-gamma Tocopherol | I-2.16 mg | ~ | |||
| umabhebhana | I-1.11 mg | ~ | |||
| Uvithamini K, i-phylloquinone | 15.3 µg | 120 µg | 12.8% | 5.7% | 784 g |
| Uvithamini PP, NE | I-1.65 mg | I-20 mg | 8.3% | 3.7% | 1212 g |
| Betaine | I-3.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-209 mg | I-2500 mg | 8.4% | 3.7% | 1196 g |
| ICalcium, Ca | I-89 mg | I-1000 mg | 8.9% | 3.9% | 1124 g |
| I-Magnesium, Mg | I-32 mg | I-400 mg | 8% | 3.5% | 1250 g |
| I-Sodium, Na | I-397 mg | I-1300 mg | 30.5% | 13.5% | 327 g |
| Isibabule, S | I-88.6 mg | I-1000 mg | 8.9% | 3.9% | 1129 g |
| IPhosphorus, uP | I-178 mg | I-800 mg | 22.3% | 9.9% | 449 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-1.19 mg | I-18 mg | 6.6% | 2.9% | 1513 g |
| I-Manganese, Mn | I-0.249 mg | I-2 mg | 12.5% | 5.5% | 803 g |
| Ithusi, Cu | 77 µg | 1000 µg | 7.7% | 3.4% | 1299 g |
| Selenium, Uma | 9.2 µg | 55 µg | 16.7% | 7.4% | 598 g |
| Zinc, Zn | I-1.75 mg | I-12 mg | 14.6% | 6.5% | 686 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 14.78 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 0.9 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 0.2 g | ~ | |||
| i-sucrose | 0.4 g | ~ | |||
| fructose | 0.3 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-28 mg | ubukhulu obungama-300 mg | |||
| Amafutha acid | |||||
| transgender | 0.467 g | ubuningi be-1.9 г | |||
| amafutha we-monounsaturated trans | 0.409 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 4.384 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 0.045 g | ~ | |||
| 6: 0 Inayiloni | 0.034 g | ~ | |||
| 8: 0 I-Caprylic | 0.023 g | ~ | |||
| 10: 0 Umthamo | 0.055 g | ~ | |||
| 12: 0 I-Lauric | 0.066 g | ~ | |||
| 14: 0 I-Myristic | 0.388 g | ~ | |||
| 15: 0 IPentadecanoic | 0.052 g | ~ | |||
| 16: 0 I-Palmitic | 2.414 g | ~ | |||
| 17: 0 imajarini | 0.091 g | ~ | |||
| 18: 0 UStearin | 1.16 g | ~ | |||
| 20: 0 I-Arachinic | 0.027 g | ~ | |||
| 22: 0 I-Begenic | 0.015 g | ~ | |||
| 24: 0 I-Lignoceric | 0.011 g | ~ | |||
| Ama-acid e-monounsaturated | 4.411 g | iminithi 16.8 г | 26.3% | 11.6% | |
| 14: 1 I-Myristoleic | 0.06 g | ~ | |||
| 15: 1 IPhentekoste | 0.001 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.231 g | ~ | |||
| 16:1 nxa | 0.204 g | ~ | |||
| 16: 1 kudluliswa | 0.027 g | ~ | |||
| 17: 1 I-Heptadecene | 0.055 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 4.016 g | ~ | |||
| 18:1 nxa | 3.634 g | ~ | |||
| 18: 1 kudluliswa | 0.382 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.046 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.002 g | ~ | |||
| 22:1 nxa | 0.002 g | ~ | |||
| 24: 1 INervonic, i-cis (i-omega-9) | 0.001 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 3.042 g | kusuka ku-11.2 kuya ku-20.6 | 27.2% | 12% | |
| 18:2 Linoleic | 2.819 g | ~ | |||
| 18: 2 trans isomer, ayinqunywa | 0.058 g | ~ | |||
| 18:2 Omega-6, cis, cis | 2.708 g | ~ | |||
| 18: 2 Okuhlanganisiwe kweLinoleic Acid | 0.053 g | ~ | |||
| 18: 3 Ezomzimba | 0.168 g | ~ | |||
| 18: 3 i-Omega-3, i-alpha linolenic | 0.166 g | ~ | |||
| 18: 3 i-Omega-6, iGamma Linolenic | 0.002 g | ~ | |||
| 18: 4 IStyoride Omega-3 | 0.001 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.004 g | ~ | |||
| 20:3 Eicosatriene | 0.011 g | ~ | |||
| 20:3 Omega-6 | 0.011 g | ~ | |||
| 20: 4 I-Arachidonic | 0.021 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.005 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.178 g | kusuka ku-0.9 kuya ku-3.7 | 19.8% | 8.8% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.005 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.006 g | ~ | |||
| Ama-acids ama-Omega-6 | 2.751 g | kusuka ku-4.7 kuya ku-16.8 | 58.5% | 25.9% |
Inani lamandla lingu-226 kcal.
- enkulu = 263 gr (594.4 kcal)
- okuncane = 171 g (386.5 kcal)
Ukudla okusheshayo, kunjalo ucebile ngamavithamini namaminerali afana ne: vitamin B12 - 31%, vitamin K - 12,8%, phosphorus - 22,3%, manganese - 12,5%, selenium - 16,7%, zinc - 14,6%
- 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.
- Vitamin K ilawula ukujiya kwegazi. Ukuntuleka kukavithamini K kuholela ekwandeni kwesikhathi sokuvala igazi, okuqukethwe okwehlisiwe kwe-prothrombin egazini.
- 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.
- 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 226 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi ukudla okusheshayo kusiza kanjani, ama-tacos, ama-calories, izakhamzimba, izakhiwo eziwusizo zokudla okusheshayo, ama-tacos