Okuqukethwe
Izithako Isixhumi se-side dish 5
| Izaqathe iyisitshulu nge umlimi unquma noma apula | 75.0 (igremu) |
| Amazambane 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-174.9 kCal | I-1684 kCal | 10.4% | 5.9% | 963 g |
| Amaprotheni | 3.2 g | 76 g | 4.2% | 2.4% | 2375 g |
| Amafutha | 7.2 g | 56 g | 12.9% | 7.4% | 778 g |
| carbohydrate | 26 g | 219 g | 11.9% | 6.8% | 842 g |
| ama-asidi wemvelo | 0.9 g | ~ | |||
| I-fiber ejwayelekile | 4.8 g | 20 g | 24% | 13.7% | 417 g |
| Water | 149.8 g | 2273 g | 6.6% | 3.8% | 1517 g |
| Ash | 2.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 6700 µg | 900 µg | 744.4% | 425.6% | 13 g |
| I-Retinol | I-6.7 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 3.8% | 1500 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 3.2% | 1800 g |
| Uvithamini B4, choline | I-0.2 mg | I-500 mg | 250000 g | ||
| Uvithamini B5, i-pantothenic | I-0.4 mg | I-5 mg | 8% | 4.6% | 1250 g |
| Uvithamini B6, pyridoxine | I-0.3 mg | I-2 mg | 15% | 8.6% | 667 g |
| Uvithamini B9, folate | 12.3 µg | 400 µg | 3.1% | 1.8% | 3252 g |
| Uvithamini C, ascorbic | I-12.8 mg | I-90 mg | 14.2% | 8.1% | 703 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.5 mg | I-15 mg | 16.7% | 9.5% | 600 g |
| Uvithamini H, biotin | 0.1 µg | 50 µg | 0.2% | 0.1% | 50000 g |
| Uvithamini PP, NE | I-2.3312 mg | I-20 mg | 11.7% | 6.7% | 858 g |
| niacin | I-1.8 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-725.9 mg | I-2500 mg | 29% | 16.6% | 344 g |
| ICalcium, Ca | I-43.8 mg | I-1000 mg | 4.4% | 2.5% | 2283 g |
| I-Magnesium, Mg | I-63.9 mg | I-400 mg | 16% | 9.1% | 626 g |
| I-Sodium, Na | I-34 mg | I-1300 mg | 2.6% | 1.5% | 3824 g |
| Isibabule, S | I-27.1 mg | I-1000 mg | 2.7% | 1.5% | 3690 g |
| IPhosphorus, uP | I-103.6 mg | I-800 mg | 13% | 7.4% | 772 g |
| Iklorini, Cl | I-90.6 mg | I-2300 mg | 3.9% | 2.2% | 2539 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 856.4 µg | ~ | |||
| Bohr, B. | 239.6 µg | ~ | |||
| UVanadium, V | 182.7 µg | ~ | |||
| Insimbi, Fe | I-1.8 mg | I-18 mg | 10% | 5.7% | 1000 g |
| Iodine, mina | 7.5 µg | 150 µg | 5% | 2.9% | 2000 g |
| ICobalt, Co | 5.1 µg | 10 µg | 51% | 29.2% | 196 g |
| ILithium, Li | 58.4 µg | ~ | |||
| I-Manganese, Mn | I-0.2779 mg | I-2 mg | 13.9% | 7.9% | 720 g |
| Ithusi, Cu | 161.3 µg | 1000 µg | 16.1% | 9.2% | 620 g |
| IMolybdenum, Mo. | 21.5 µg | 70 µg | 30.7% | 17.6% | 326 g |
| UNickel, uNi | 8.3 µg | ~ | |||
| I-Rubidium, Rb | 348.2 µg | ~ | |||
| I-fluorine, uF | 64.7 µg | 4000 µg | 1.6% | 0.9% | 6182 g |
| I-Chrome, Cr | 9.4 µg | 50 µg | 18.8% | 10.7% | 532 g |
| Zinc, Zn | I-0.5697 mg | I-12 mg | 4.7% | 2.7% | 2106 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 9 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 15 g | ubuningi be-100 г |
Inani lamandla lingu-174,9 kcal.
Isitsha eseceleni esiyindida 5 ucebile amavithamini namaminerali afana ne: vithamini A - 744,4%, uvithamini B6 - 15%, uvithamini C - 14,2%, uvithamini E - 16,7%, uvithamini PP - 11,7%, potassium - 29% , i-magnesium - 16%, i-phosphorus - 13%, i-cobalt - 51%, i-manganese - 13,9%, ithusi - 16,1%, i-molybdenum - 30,7%, i-chromium - 18,8%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- 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.
- 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.
- 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 174,9 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Complex side dish 5, iresiphi, amakhalori, izakhamzimba