Okuqukethwe
Izithako Isixhumi se-side dish 3
| Amazambane othosiwe (kusuka eluhlaza) | 75.0 (igremu) |
| Imifino ku-sauce yobisi (inketho yokuqala) | 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-216.1 kCal | I-1684 kCal | 12.8% | 5.9% | 779 g |
| Amaprotheni | 6.1 g | 76 g | 8% | 3.7% | 1246 g |
| Amafutha | 9.5 g | 56 g | 17% | 7.9% | 589 g |
| carbohydrate | 28.2 g | 219 g | 12.9% | 6% | 777 g |
| ama-asidi wemvelo | 0.4 g | ~ | |||
| I-fiber ejwayelekile | 3.4 g | 20 g | 17% | 7.9% | 588 g |
| Water | 180.1 g | 2273 g | 7.9% | 3.7% | 1262 g |
| Ash | 2.4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 1600 µg | 900 µg | 177.8% | 82.3% | 56 g |
| I-Retinol | I-1.6 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.2 mg | I-1.5 mg | 13.3% | 6.2% | 750 g |
| Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 5.1% | 900 g |
| Uvithamini B4, choline | I-22.3 mg | I-500 mg | 4.5% | 2.1% | 2242 g |
| Uvithamini B5, i-pantothenic | I-0.7 mg | I-5 mg | 14% | 6.5% | 714 g |
| Uvithamini B6, pyridoxine | I-0.5 mg | I-2 mg | 25% | 11.6% | 400 g |
| Uvithamini B9, folate | 16.4 µg | 400 µg | 4.1% | 1.9% | 2439 g |
| Uvithamini B12, cobalamin | 0.1 µg | 3 µg | 3.3% | 1.5% | 3000 g |
| Uvithamini C, ascorbic | I-21 mg | I-90 mg | 23.3% | 10.8% | 429 g |
| Uvithamini D, calciferol | 0.02 µg | 10 µg | 0.2% | 0.1% | 50000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1 mg | I-15 mg | 6.7% | 3.1% | 1500 g |
| Uvithamini H, biotin | 2.5 µg | 50 µg | 5% | 2.3% | 2000 g |
| Uvithamini PP, NE | I-3.3126 mg | I-20 mg | 16.6% | 7.7% | 604 g |
| niacin | I-2.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-896.1 mg | I-2500 mg | 35.8% | 16.6% | 279 g |
| ICalcium, Ca | I-69.3 mg | I-1000 mg | 6.9% | 3.2% | 1443 g |
| I-Silicon, Si | I-6.2 mg | I-30 mg | 20.7% | 9.6% | 484 g |
| I-Magnesium, Mg | I-50.6 mg | I-400 mg | 12.7% | 5.9% | 791 g |
| I-Sodium, Na | I-31.9 mg | I-1300 mg | 2.5% | 1.2% | 4075 g |
| Isibabule, S | I-70.8 mg | I-1000 mg | 7.1% | 3.3% | 1412 g |
| IPhosphorus, uP | I-142.7 mg | I-800 mg | 17.8% | 8.2% | 561 g |
| Iklorini, Cl | I-131.5 mg | I-2300 mg | 5.7% | 2.6% | 1749 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 1348.3 µg | ~ | |||
| Bohr, B. | 268.5 µg | ~ | |||
| UVanadium, V | 215.2 µg | ~ | |||
| Insimbi, Fe | I-2 mg | I-18 mg | 11.1% | 5.1% | 900 g |
| Iodine, mina | 10.6 µg | 150 µg | 7.1% | 3.3% | 1415 g |
| ICobalt, Co | 8.3 µg | 10 µg | 83% | 38.4% | 120 g |
| ILithium, Li | 96.1 µg | ~ | |||
| I-Manganese, Mn | I-0.4204 mg | I-2 mg | 21% | 9.7% | 476 g |
| Ithusi, Cu | 262.6 µg | 1000 µg | 26.3% | 12.2% | 381 g |
| IMolybdenum, Mo. | 23.4 µg | 70 µg | 33.4% | 15.5% | 299 g |
| UNickel, uNi | 28.4 µg | ~ | |||
| U-Olovo, Sn | 4.9 µg | ~ | |||
| I-Rubidium, Rb | 616.3 µg | ~ | |||
| Selenium, Uma | 1.6 µg | 55 µg | 2.9% | 1.3% | 3438 g |
| IStrontium, uSr. | 10.6 µg | ~ | |||
| Titan, wena | 13.5 µg | ~ | |||
| I-fluorine, uF | 57.6 µg | 4000 µg | 1.4% | 0.6% | 6944 g |
| I-Chrome, Cr | 15.1 µg | 50 µg | 30.2% | 14% | 331 g |
| Zinc, Zn | I-0.9551 mg | I-12 mg | 8% | 3.7% | 1256 g |
| I-Zirconium, Zr | 0.8 µg | ~ | |||
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 22.5 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 5.1 g | ubuningi be-100 г |
Inani lamandla lingu-216,1 kcal.
Isitsha eseceleni esiyindida 3 ucebile amavithamini namaminerali afana no: vithamini A - 177,8%, uvithamini B1 - 13,3%, uvithamini B2 - 11,1%, uvithamini B5 - 14%, uvithamini B6 - 25%, uvithamini C - 23,3%, i-vitamin PP - 16,6%, i-potassium - 35,8%, i-silicon - 20,7%, i-magnesium - 12,7%, i-phosphorus - 17,8%, i-iron - 11,1%, i-cobalt - 83%, i-manganese - 21, 26,3%, ithusi - 33,4%, i-molybdenum - 30,2%, i-chromium - XNUMX%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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 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.
- 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.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
Omaka: Ungapheka kanjani, okuqukethwe ikhalori 216,1 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Complex side dish 3, iresiphi, amakhalori, izakhamzimba