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-244 kCal | I-1684 kCal | 14.5% | 5.9% | 690 g |
| Amaprotheni | 15.17 g | 76 g | 20% | 8.2% | 501 g |
| Amafutha | 10.3 g | 56 g | 18.4% | 7.5% | 544 g |
| carbohydrate | 20.91 g | 219 g | 9.5% | 3.9% | 1047 g |
| I-fiber ejwayelekile | 1.3 g | 20 g | 6.5% | 2.7% | 1538 g |
| Water | 49.91 g | 2273 g | 2.2% | 0.9% | 4554 g |
| Ash | 2.41 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 2 µg | 900 µg | 0.2% | 0.1% | 45000 g |
| I-Retinol | I-0.002 mg | ~ | |||
| I-Lutein + Zeaxanthin | 19 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.217 mg | I-1.5 mg | 14.5% | 5.9% | 691 g |
| Uvithamini B2, riboflavin | I-0.287 mg | I-1.8 mg | 15.9% | 6.5% | 627 g |
| Uvithamini B4, choline | I-40.1 mg | I-500 mg | 8% | 3.3% | 1247 g |
| Uvithamini B6, pyridoxine | I-0.215 mg | I-2 mg | 10.8% | 4.4% | 930 g |
| Uvithamini B9, folate | 60 µg | 400 µg | 15% | 6.1% | 667 g |
| Uvithamini B12, cobalamin | 0.96 µg | 3 µg | 32% | 13.1% | 313 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.43 mg | I-15 mg | 2.9% | 1.2% | 3488 g |
| Uvithamini K, i-phylloquinone | 2.8 µg | 120 µg | 2.3% | 0.9% | 4286 g |
| Uvithamini PP, NE | I-4.343 mg | I-20 mg | 21.7% | 8.9% | 461 g |
| Betaine | I-21.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-224 mg | I-2500 mg | 9% | 3.7% | 1116 g |
| ICalcium, Ca | I-55 mg | I-1000 mg | 5.5% | 2.3% | 1818 g |
| I-Magnesium, Mg | I-23 mg | I-400 mg | 5.8% | 2.4% | 1739 g |
| I-Sodium, Na | I-653 mg | I-1300 mg | 50.2% | 20.6% | 199 g |
| Isibabule, S | I-151.7 mg | I-1000 mg | 15.2% | 6.2% | 659 g |
| IPhosphorus, uP | I-200 mg | I-800 mg | 25% | 10.2% | 400 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.64 mg | I-18 mg | 14.7% | 6% | 682 g |
| I-Manganese, Mn | I-0.234 mg | I-2 mg | 11.7% | 4.8% | 855 g |
| Ithusi, Cu | 109 µg | 1000 µg | 10.9% | 4.5% | 917 g |
| Selenium, Uma | 18.2 µg | 55 µg | 33.1% | 13.6% | 302 g |
| Zinc, Zn | I-2.27 mg | I-12 mg | 18.9% | 7.7% | 529 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 17.65 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 3.84 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 1.34 g | ~ | |||
| Maltose | 1 g | ~ | |||
| fructose | 1.5 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-30 mg | ubukhulu obungama-300 mg | |||
| Amafutha acid | |||||
| transgender | 0.389 g | ubuningi be-1.9 г | |||
| amafutha we-monounsaturated trans | 0.346 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 3.399 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.2 g | ~ | |||
| 15: 0 IPentadecanoic | 0.032 g | ~ | |||
| 16: 0 I-Palmitic | 1.951 g | ~ | |||
| 17: 0 imajarini | 0.079 g | ~ | |||
| 18: 0 UStearin | 1.108 g | ~ | |||
| 20: 0 I-Arachinic | 0.015 g | ~ | |||
| 22: 0 I-Begenic | 0.009 g | ~ | |||
| 24: 0 I-Lignoceric | 0.004 g | ~ | |||
| Ama-acid e-monounsaturated | 3.987 g | iminithi 16.8 г | 23.7% | 9.7% | |
| 14: 1 I-Myristoleic | 0.062 g | ~ | |||
| 16: 1 I-Palmitoleic | 0.279 g | ~ | |||
| 16:1 nxa | 0.258 g | ~ | |||
| 16: 1 kudluliswa | 0.02 g | ~ | |||
| 17: 1 I-Heptadecene | 0.052 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 3.561 g | ~ | |||
| 18:1 nxa | 3.235 g | ~ | |||
| 18: 1 kudluliswa | 0.326 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.034 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.762 g | kusuka ku-11.2 kuya ku-20.6 | 15.7% | 6.4% | |
| 18:2 Linoleic | 1.552 g | ~ | |||
| 18: 2 trans isomer, ayinqunywa | 0.043 g | ~ | |||
| 18:2 Omega-6, cis, cis | 1.465 g | ~ | |||
| 18: 2 Okuhlanganisiwe kweLinoleic Acid | 0.044 g | ~ | |||
| 18: 3 Ezomzimba | 0.159 g | ~ | |||
| 18: 3 i-Omega-3, i-alpha linolenic | 0.152 g | ~ | |||
| 18: 3 i-Omega-6, iGamma Linolenic | 0.007 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.002 g | ~ | |||
| 20:3 Eicosatriene | 0.01 g | ~ | |||
| 20:3 Omega-6 | 0.01 g | ~ | |||
| 20: 4 I-Arachidonic | 0.022 g | ~ | |||
| 20: 5 I-Eicosapentaenoic (EPA), i-Omega-3 | 0.005 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.165 g | kusuka ku-0.9 kuya ku-3.7 | 18.3% | 7.5% | |
| 22: 4 I-Docosatetraene, i-Omega-6 | 0.004 g | ~ | |||
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.008 g | ~ | |||
| Ama-acids ama-Omega-6 | 1.51 g | kusuka ku-4.7 kuya ku-16.8 | 32.1% | 13.2% |
Inani lamandla lingu-244 kcal.
- isemishi = 139 g (339.2 kCal)
Ukudla okusheshayo, isamentshisi yenkomo eyosiwe, engathandeki ucebile amavithamini namaminerali afana no: vithamini B1 - 14,5%, uvithamini B2 - 15,9%, uvithamini B9 - 15%, uvithamini B12 - 32%, uvithamini PP - 21,7%, i-phosphorus - 25%, insimbi - 14,7%, i-manganese - 11,7%, i-selenium - 33,1%, i-zinc - 18,9%
- 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.
- 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.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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 244 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kungani ukudla okusheshayo, isangweji lenkomo elosiwe, okungathandeki, amakhalori, izakhi zomzimba, izakhiwo eziwusizo Ukudla okusheshayo, isamentshisi yenkomo eyosiwe, engathandeki