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-212 kCal | I-1684 kCal | 12.6% | 5.9% | 794 g |
| Amaprotheni | 13.84 g | 76 g | 18.2% | 8.6% | 549 g |
| Amafutha | 16.18 g | 56 g | 28.9% | 13.6% | 346 g |
| carbohydrate | 2.08 g | 219 g | 0.9% | 0.4% | 10529 g |
| Water | 66.7 g | 2273 g | 2.9% | 1.4% | 3408 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 176 µg | 900 µg | 19.6% | 9.2% | 511 g |
| I-Retinol | I-0.171 mg | ~ | |||
| i-beta Carotene | I-0.062 mg | I-5 mg | 1.2% | 0.6% | 8065 g |
| i-beta Cryptoxanthin | 6 µg | ~ | |||
| I-Lutein + Zeaxanthin | 233 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 2.5% | 1875 g |
| Uvithamini B2, riboflavin | I-0.52 mg | I-1.8 mg | 28.9% | 13.6% | 346 g |
| Uvithamini B4, choline | I-180.6 mg | I-500 mg | 36.1% | 17% | 277 g |
| Uvithamini B5, i-pantothenic | I-0.94 mg | I-5 mg | 18.8% | 8.9% | 532 g |
| Uvithamini B6, pyridoxine | I-0.19 mg | I-2 mg | 9.5% | 4.5% | 1053 g |
| Uvithamini B9, folate | 29 µg | 400 µg | 7.3% | 3.4% | 1379 g |
| Uvithamini B12, cobalamin | 1.01 µg | 3 µg | 33.7% | 15.9% | 297 g |
| Uvithamini C, ascorbic | I-3.3 mg | I-90 mg | 3.7% | 1.7% | 2727 g |
| Uvithamini D, calciferol | 1.1 µg | 10 µg | 11% | 5.2% | 909 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.96 mg | I-15 mg | 6.4% | 3% | 1563 g |
| Uvithamini K, i-phylloquinone | 9 µg | 120 µg | 7.5% | 3.5% | 1333 g |
| Uvithamini PP, NE | I-0.21 mg | I-20 mg | 1.1% | 0.5% | 9524 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-147 mg | I-2500 mg | 5.9% | 2.8% | 1701 g |
| ICalcium, Ca | I-57 mg | I-1000 mg | 5.7% | 2.7% | 1754 g |
| I-Magnesium, Mg | I-14 mg | I-400 mg | 3.5% | 1.7% | 2857 g |
| I-Sodium, Na | I-187 mg | I-1300 mg | 14.4% | 6.8% | 695 g |
| Isibabule, S | I-138.4 mg | I-1000 mg | 13.8% | 6.5% | 723 g |
| IPhosphorus, uP | I-242 mg | I-800 mg | 30.3% | 14.3% | 331 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.59 mg | I-18 mg | 14.4% | 6.8% | 695 g |
| I-Manganese, Mn | I-0.043 mg | I-2 mg | 2.2% | 1% | 4651 g |
| Ithusi, Cu | 67 µg | 1000 µg | 6.7% | 3.2% | 1493 g |
| Selenium, Uma | 22.5 µg | 55 µg | 40.9% | 19.3% | 244 g |
| Zinc, Zn | I-1.66 mg | I-12 mg | 13.8% | 6.5% | 723 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 1.64 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.836 g | ~ | |||
| i-valine | 0.96 g | ~ | |||
| Umlando * | 0.325 g | ~ | |||
| Isoleucine | 0.836 g | ~ | |||
| i-leucine | 1.185 g | ~ | |||
| lysine | 0.913 g | ~ | |||
| i-methionine | 0.427 g | ~ | |||
| i-threonine | 0.657 g | ~ | |||
| sdudlamin | 0.212 g | ~ | |||
| phenylalanine | 0.75 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.763 g | ~ | |||
| I-aspartic acid | 1.311 g | ~ | |||
| glycine | 0.438 g | ~ | |||
| I-Glutamic acid | 1.773 g | ~ | |||
| Amaprotheni | 0.577 g | ~ | |||
| i-serine | 1.002 g | ~ | |||
| i-tyrosine | 0.562 g | ~ | |||
| I-Cysteine | 0.307 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-426 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 6.153 g | ubuningi be-18.7 г | |||
| 6: 0 Inayiloni | 0.158 g | ~ | |||
| 8: 0 I-Caprylic | 0.048 g | ~ | |||
| 10: 0 Umthamo | 0.104 g | ~ | |||
| 12: 0 I-Lauric | 0.134 g | ~ | |||
| 14: 0 I-Myristic | 0.085 g | ~ | |||
| 16: 0 I-Palmitic | 3.909 g | ~ | |||
| 18: 0 UStearin | 1.522 g | ~ | |||
| Ama-acid e-monounsaturated | 5.889 g | iminithi 16.8 г | 35.1% | 16.6% | |
| 16: 1 I-Palmitoleic | 0.515 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 5.374 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 1.969 g | kusuka ku-11.2 kuya ku-20.6 | 17.6% | 8.3% | |
| 18:2 Linoleic | 1.649 g | ~ | |||
| 18: 3 Ezomzimba | 0.118 g | ~ | |||
| 20: 4 I-Arachidonic | 0.202 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.118 g | kusuka ku-0.9 kuya ku-3.7 | 13.1% | 6.2% | |
| Ama-acids ama-Omega-6 | 1.851 g | kusuka ku-4.7 kuya ku-16.8 | 39.4% | 18.6% |
Inani lamandla lingu-212 kcal.
- 2 = 94 g (199.3 kCal)
Ukudla okusheshayo, amaqanda aqhephukile ucebile ngamavithamini namaminerali afana ne: vithamini A - 19,6%, uvithamini B2 - 28,9%, choline - 36,1%, uvithamini B5 - 18,8%, uvithamini B12 - 33,7%, uvithamini D - 11%, i-phosphorus - 30,3%, i-iron - 14,4%, i-selenium - 40,9%, i-zinc - 13,8%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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 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 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.
- 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.
- 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 ikhalori 212 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi ukudla okusheshayo kusiza kanjani, amaqanda aqotshiwe, ama-calories, izakhi zomzimba, izakhiwo eziwusizo zokudla okusheshayo, amaqanda aqotshiwe