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-116 kCal | I-1684 kCal | 6.9% | 5.9% | 1452 g |
| Amaprotheni | 1.49 g | 76 g | 2% | 1.7% | 5101 g |
| Amafutha | 0.14 g | 56 g | 0.3% | 0.3% | 40000 g |
| carbohydrate | 23.58 g | 219 g | 10.8% | 9.3% | 929 g |
| I-fiber ejwayelekile | 3.9 g | 20 g | 19.5% | 16.8% | 513 g |
| Water | 70.13 g | 2273 g | 3.1% | 2.7% | 3241 g |
| Ash | 0.76 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 6 µg | 900 µg | 0.7% | 0.6% | 15000 g |
| i-beta Carotene | I-0.073 mg | I-5 mg | 1.5% | 1.3% | 6849 g |
| Uvithamini B1, thiamine | I-0.095 mg | I-1.5 mg | 6.3% | 5.4% | 1579 g |
| Uvithamini B2, riboflavin | I-0.028 mg | I-1.8 mg | 1.6% | 1.4% | 6429 g |
| Uvithamini B4, choline | I-16.2 mg | I-500 mg | 3.2% | 2.8% | 3086 g |
| Uvithamini B5, i-pantothenic | I-0.311 mg | I-5 mg | 6.2% | 5.3% | 1608 g |
| Uvithamini B6, pyridoxine | I-0.228 mg | I-2 mg | 11.4% | 9.8% | 877 g |
| Uvithamini B9, folate | 16 µg | 400 µg | 4% | 3.4% | 2500 g |
| Uvithamini C, ascorbic | I-12.1 mg | I-90 mg | 13.4% | 11.6% | 744 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.34 mg | I-15 mg | 2.3% | 2% | 4412 g |
| Uvithamini K, i-phylloquinone | 2.3 µg | 120 µg | 1.9% | 1.6% | 5217 g |
| Uvithamini PP, NE | I-0.552 mg | I-20 mg | 2.8% | 2.4% | 3623 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-670 mg | I-2500 mg | 26.8% | 23.1% | 373 g |
| ICalcium, Ca | I-14 mg | I-1000 mg | 1.4% | 1.2% | 7143 g |
| I-Magnesium, Mg | I-18 mg | I-400 mg | 4.5% | 3.9% | 2222 g |
| I-Sodium, Na | I-8 mg | I-1300 mg | 0.6% | 0.5% | 16250 g |
| Isibabule, S | I-14.9 mg | I-1000 mg | 1.5% | 1.3% | 6711 g |
| IPhosphorus, uP | I-49 mg | I-800 mg | 6.1% | 5.3% | 1633 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.52 mg | I-18 mg | 2.9% | 2.5% | 3462 g |
| I-Manganese, Mn | I-0.371 mg | I-2 mg | 18.6% | 16% | 539 g |
| Ithusi, Cu | 152 µg | 1000 µg | 15.2% | 13.1% | 658 g |
| Selenium, Uma | 0.7 µg | 55 µg | 1.3% | 1.1% | 7857 g |
| Zinc, Zn | I-0.2 mg | I-12 mg | 1.7% | 1.5% | 6000 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 0.49 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.124 g | ~ | |||
| i-valine | 0.06 g | ~ | |||
| Umlando * | 0.033 g | ~ | |||
| Isoleucine | 0.05 g | ~ | |||
| i-leucine | 0.094 g | ~ | |||
| lysine | 0.058 g | ~ | |||
| i-methionine | 0.02 g | ~ | |||
| i-threonine | 0.052 g | ~ | |||
| sdudlamin | 0.012 g | ~ | |||
| phenylalanine | 0.069 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.061 g | ~ | |||
| I-aspartic acid | 0.151 g | ~ | |||
| glycine | 0.052 g | ~ | |||
| I-Glutamic acid | 0.176 g | ~ | |||
| Amaprotheni | 0.053 g | ~ | |||
| i-serine | 0.079 g | ~ | |||
| i-tyrosine | 0.039 g | ~ | |||
| I-Cysteine | 0.018 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.029 g | ubuningi be-18.7 г | |||
| 16: 0 I-Palmitic | 0.027 g | ~ | |||
| 18: 0 UStearin | 0.003 g | ~ | |||
| Ama-acid e-monounsaturated | 0.005 g | iminithi 16.8 г | |||
| 18: 1 u-Olein (omega-9) | 0.005 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.06 g | kusuka ku-11.2 kuya ku-20.6 | 0.5% | 0.4% | |
| 18:2 Linoleic | 0.05 g | ~ | |||
| 18: 3 Ezomzimba | 0.009 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.009 g | kusuka ku-0.9 kuya ku-3.7 | 1% | 0.9% | |
| Ama-acids ama-Omega-6 | 0.05 g | kusuka ku-4.7 kuya ku-16.8 | 1.1% | 0.9% |
Inani lamandla lingu-116 kcal.
- inkomishi, ama-cubes = 136 g (157.8 kCal)
- 0,5 inkomishi, ama-cubes = 68 g (78.9 kCal)
Ama-yam, abilisiwe noma abhakwe, awukho usawoti ucebile ngamavithamini namaminerali afana ne: vithamini B6 - 11,4%, uvithamini C - 13,4%, potassium - 26,8%, manganese - 18,6%, ithusi - 15,2%
- 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 C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- 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.
- 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.
Omaka: okuqukethwe ikhalori 116 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo kumaYams, abilisiwe noma abhakwe, ngaphandle kasawoti, amakhalori, izakhi zomzimba, izakhiwo eziwusizo zamaYams, abilisiwe noma abhakwe, ngaphandle kasawoti