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-111 kCal | I-1684 kCal | 6.6% | 5.9% | 1517 g |
Amaprotheni | 23.48 g | 76 g | 30.9% | 27.8% | 324 g |
Amafutha | 1.18 g | 56 g | 2.1% | 1.9% | 4746 g |
Water | 73.65 g | 2273 g | 3.2% | 2.9% | 3086 g |
Ash | 1.7 g | ~ | |||
Vitamins | |||||
Uvithamini A, RE | 17 µg | 900 µg | 1.9% | 1.7% | 5294 g |
I-Retinol | I-0.017 mg | ~ | |||
Uvithamini B1, thiamine | I-0.054 mg | I-1.5 mg | 3.6% | 3.2% | 2778 g |
Uvithamini B2, riboflavin | I-0.223 mg | I-1.8 mg | 12.4% | 11.2% | 807 g |
Uvithamini B4, choline | I-91.6 mg | I-500 mg | 18.3% | 16.5% | 546 g |
Uvithamini B5, i-pantothenic | I-0.432 mg | I-5 mg | 8.6% | 7.7% | 1157 g |
Uvithamini B6, pyridoxine | I-0.329 mg | I-2 mg | 16.5% | 14.9% | 608 g |
Uvithamini B9, folate | 3 µg | 400 µg | 0.8% | 0.7% | 13333 g |
Uvithamini B12, cobalamin | 3.66 µg | 3 µg | 122% | 109.9% | 82 g |
Uvithamini D, calciferol | 1.3 µg | 10 µg | 13% | 11.7% | 769 g |
Uvithamini D3, cholecalciferol | 1.3 µg | ~ | |||
Uvithamini E, i-alpha tocopherol, TE | I-0.28 mg | I-15 mg | 1.9% | 1.7% | 5357 g |
Uvithamini K, i-phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 g |
Uvithamini PP, NE | I-3.949 mg | I-20 mg | 19.7% | 17.7% | 506 g |
AmaMacronutrients | |||||
I-Potassium, uK | I-430 mg | I-2500 mg | 17.2% | 15.5% | 581 g |
ICalcium, Ca | I-72 mg | I-1000 mg | 7.2% | 6.5% | 1389 g |
I-Magnesium, Mg | I-81 mg | I-400 mg | 20.3% | 18.3% | 494 g |
I-Sodium, Na | I-419 mg | I-1300 mg | 32.2% | 29% | 310 g |
Isibabule, S | I-234.8 mg | I-1000 mg | 23.5% | 21.2% | 426 g |
IPhosphorus, uP | I-267 mg | I-800 mg | 33.4% | 30.1% | 300 g |
Landelela Izinto | |||||
Insimbi, Fe | I-0.56 mg | I-18 mg | 3.1% | 2.8% | 3214 g |
I-Manganese, Mn | I-0.018 mg | I-2 mg | 0.9% | 0.8% | 11111 g |
Ithusi, Cu | 60 µg | 1000 µg | 6% | 5.4% | 1667 g |
Selenium, Uma | 44.1 µg | 55 µg | 80.2% | 72.3% | 125 g |
Zinc, Zn | I-0.57 mg | I-12 mg | 4.8% | 4.3% | 2105 g |
Ama-Amino Acids abalulekile | |||||
I-Arginine * | 1.406 g | ~ | |||
i-valine | 1.21 g | ~ | |||
Umlando * | 0.691 g | ~ | |||
Isoleucine | 1.082 g | ~ | |||
i-leucine | 1.908 g | ~ | |||
lysine | 2.157 g | ~ | |||
i-methionine | 0.696 g | ~ | |||
i-threonine | 1.029 g | ~ | |||
sdudlamin | 0.263 g | ~ | |||
phenylalanine | 0.917 g | ~ | |||
Ama-amino acid angashintshwa | |||||
i-anine | 1.42 g | ~ | |||
I-aspartic acid | 2.405 g | ~ | |||
glycine | 1.127 g | ~ | |||
I-Glutamic acid | 3.506 g | ~ | |||
Amaprotheni | 0.831 g | ~ | |||
i-serine | 0.958 g | ~ | |||
i-tyrosine | 0.792 g | ~ | |||
I-Cysteine | 0.251 g | ~ | |||
AmaSterols | |||||
Cholesterol | I-86 mg | ubukhulu obungama-300 mg | |||
Ama-acids anelisiwe | |||||
Ama-acids anelisiwe | 0.159 g | ubuningi be-18.7 г | |||
14: 0 I-Myristic | 0.006 g | ~ | |||
16: 0 I-Palmitic | 0.101 g | ~ | |||
18: 0 UStearin | 0.052 g | ~ | |||
Ama-acid e-monounsaturated | 0.134 g | iminithi 16.8 г | 0.8% | 0.7% | |
16: 1 I-Palmitoleic | 0.014 g | ~ | |||
18: 1 u-Olein (omega-9) | 0.081 g | ~ | |||
20: 1 IsiGadoleic (omega-9) | 0.027 g | ~ | |||
22: 1 I-Erucova (omega-9) | 0.012 g | ~ | |||
Amafutha e-Polyunsaturated acids | 0.583 g | kusuka ku-11.2 kuya ku-20.6 | 5.2% | 4.7% | |
18:2 Linoleic | 0.011 g | ~ | |||
18: 4 IStyoride Omega-3 | 0.006 g | ~ | |||
20: 4 I-Arachidonic | 0.031 g | ~ | |||
20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.086 g | ~ | |||
Ama-acids ama-Omega-3 | 0.542 g | kusuka ku-0.9 kuya ku-3.7 | 60.2% | 54.2% | |
22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.027 g | ~ | |||
22: 6 iDocosahexaenoic (DHA), i-Omega-3 | 0.423 g | ~ | |||
Ama-acids ama-Omega-6 | 0.042 g | kusuka ku-4.7 kuya ku-16.8 | 0.9% | 0.8% |
Inani lamandla lingu-111 kcal.
- 3 oz = 85 g (94.4 kcal)
- umugqa = 60 g (66.6 kCal)
I-pollock ephekwe ngokushisa ucebile amavithamini namaminerali afana ne: vithamini B2 - 12,4%, choline - 18,3%, uvithamini B6 - 16,5%, uvithamini B12 - 122%, uvithamini D - 13%, uvithamini PP - 19,7% , i-potassium - 17,2%, i-magnesium - 20,3%, i-phosphorus - 33,4%, i-selenium - 80,2%
- 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.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Vitamin B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- 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 D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- 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.
- 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 kwekhalori 111 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ipheka kanjani ipolllock ekushiseni ewusizo, ama-calories, izakhi zomzimba, izakhiwo eziwusizo ze-pollock ephekwe ekushiseni