Okuqukethwe
Izithako Isixhumi se-side dish 2
| Amazambane othosiwe (kusuka abilisiwe) | 75.0 (igremu) |
| Ama-legumes abilisiwe | 75.0 (igremu) |
Indlela yokulungiselela
Ungazenzela iresiphi yakho ucabangela ukulahleka kwamavithamini namaminerali usebenzisa i-recipe calculator esicelweni.
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-384.9 kCal | I-1684 kCal | 22.9% | 5.9% | 438 g |
| Amaprotheni | 20.1 g | 76 g | 26.4% | 6.9% | 378 g |
| Amafutha | 13 g | 56 g | 23.2% | 6% | 431 g |
| carbohydrate | 50 g | 219 g | 22.8% | 5.9% | 438 g |
| ama-asidi wemvelo | 0.2 g | ~ | |||
| I-fiber ejwayelekile | 5.2 g | 20 g | 26% | 6.8% | 385 g |
| Water | 126 g | 2273 g | 5.5% | 1.4% | 1804 g |
| Ash | 4.6 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 40 µg | 900 µg | 4.4% | 1.1% | 2250 g |
| I-Retinol | I-0.04 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.4 mg | I-1.5 mg | 26.7% | 6.9% | 375 g |
| Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 2.9% | 900 g |
| Uvithamini B4, choline | I-0.1 mg | I-500 mg | 500000 g | ||
| Uvithamini B5, i-pantothenic | I-1.1 mg | I-5 mg | 22% | 5.7% | 455 g |
| Uvithamini B6, pyridoxine | I-0.9 mg | I-2 mg | 45% | 11.7% | 222 g |
| Uvithamini B9, folate | 65.4 µg | 400 µg | 16.4% | 4.3% | 612 g |
| Uvithamini C, ascorbic | I-14.5 mg | I-90 mg | 16.1% | 4.2% | 621 g |
| Uvithamini E, i-alpha tocopherol, TE | I-3.3 mg | I-15 mg | 22% | 5.7% | 455 g |
| Uvithamini H, biotin | 0.1 µg | 50 µg | 0.2% | 0.1% | 50000 g |
| Uvithamini PP, NE | I-6.4366 mg | I-20 mg | 32.2% | 8.4% | 311 g |
| niacin | I-3.1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-1380 mg | I-2500 mg | 55.2% | 14.3% | 181 g |
| ICalcium, Ca | I-123.3 mg | I-1000 mg | 12.3% | 3.2% | 811 g |
| I-Silicon, Si | I-64.8 mg | I-30 mg | 216% | 56.1% | 46 g |
| I-Magnesium, Mg | I-102.6 mg | I-400 mg | 25.7% | 6.7% | 390 g |
| I-Sodium, Na | I-36.2 mg | I-1300 mg | 2.8% | 0.7% | 3591 g |
| Isibabule, S | I-149.5 mg | I-1000 mg | 15% | 3.9% | 669 g |
| IPhosphorus, uP | I-470.5 mg | I-800 mg | 58.8% | 15.3% | 170 g |
| Iklorini, Cl | I-108.8 mg | I-2300 mg | 4.7% | 1.2% | 2114 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 1458.4 µg | ~ | |||
| Bohr, B. | 479.9 µg | ~ | |||
| UVanadium, V | 308.4 µg | ~ | |||
| Insimbi, Fe | I-10.1 mg | I-18 mg | 56.1% | 14.6% | 178 g |
| Iodine, mina | 14.4 µg | 150 µg | 9.6% | 2.5% | 1042 g |
| ICobalt, Co | 19 µg | 10 µg | 190% | 49.4% | 53 g |
| ILithium, Li | 90.2 µg | ~ | |||
| I-Manganese, Mn | I-1.1429 mg | I-2 mg | 57.1% | 14.8% | 175 g |
| Ithusi, Cu | 502.1 µg | 1000 µg | 50.2% | 13% | 199 g |
| IMolybdenum, Mo. | 37.1 µg | 70 µg | 53% | 13.8% | 189 g |
| UNickel, uNi | 127.8 µg | ~ | |||
| I-Rubidium, Rb | 585.9 µg | ~ | |||
| Selenium, Uma | 17.5 µg | 55 µg | 31.8% | 8.3% | 314 g |
| Titan, wena | 105.6 µg | ~ | |||
| I-fluorine, uF | 66.1 µg | 4000 µg | 1.7% | 0.4% | 6051 g |
| I-Chrome, Cr | 18.8 µg | 50 µg | 37.6% | 9.8% | 266 g |
| Zinc, Zn | I-2.6826 mg | I-12 mg | 22.4% | 5.8% | 447 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 42.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 4.1 g | ubuningi be-100 г |
Inani lamandla lingu-384,9 kcal.
Isitsha eseceleni esiyindida 2 ucebile amavithamini namaminerali afana no: vithamini B1 - 26,7%, uvithamini B2 - 11,1%, uvithamini B5 - 22%, uvithamini B6 - 45%, uvithamini B9 - 16,4%, uvithamini C - 16,1 %, i-vitamin E - 22%, i-vitamin PP - 32,2%, i-potassium - 55,2%, i-calcium - 12,3%, i-silicon - 216%, i-magnesium - 25,7%, i-phosphorus - 58,8%, i-iron - 56,1%, i-cobalt - 190%, i-manganese - 57,1%, ithusi - 50,2%, i-molybdenum - 53%, i-selenium - 31,8%, i-chromium - 37,6%, i-zinc - 22,4%
- 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 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 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 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 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.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- 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.
- Calcium ingxenye eyinhloko yamathambo ethu, isebenza njengomlawuli wesistimu yezinzwa, ibamba iqhaza ekusikeni kwemisipha. Ukushoda kwe-calcium kuholela ekwenziweni kwe-demineralization yomgogodla, amathambo we-pelvic kanye nemikhawulo engezansi, kwandisa ingozi ye-osteoporosis.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- 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.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
- 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: Ungapheka kanjani, okuqukethwe ikhalori 384,9 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Complex side dish 2, iresiphi, amakhalori, izakhamzimba