Okuqukethwe
Izithako Isixhumi se-side dish 7
| Ithanga, i-zucchini, isitshalo seqanda othosiwe | 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-140.3 kCal | I-1684 kCal | 8.3% | 5.9% | 1200 g |
| Amaprotheni | 5.1 g | 76 g | 6.7% | 4.8% | 1490 g |
| Amafutha | 6.4 g | 56 g | 11.4% | 8.1% | 875 g |
| carbohydrate | 16.5 g | 219 g | 7.5% | 5.3% | 1327 g |
| ama-asidi wemvelo | 0.2 g | ~ | |||
| I-fiber ejwayelekile | 3.9 g | 20 g | 19.5% | 13.9% | 513 g |
| Water | 185.3 g | 2273 g | 8.2% | 5.8% | 1227 g |
| Ash | 1.7 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 2800 µg | 900 µg | 311.1% | 221.7% | 32 g |
| I-Retinol | I-2.8 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.2 mg | I-1.5 mg | 13.3% | 9.5% | 750 g |
| Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 7.9% | 900 g |
| Uvithamini B4, choline | I-23.9 mg | I-500 mg | 4.8% | 3.4% | 2092 g |
| Uvithamini B5, i-pantothenic | I-0.8 mg | I-5 mg | 16% | 11.4% | 625 g |
| Uvithamini B6, pyridoxine | I-0.3 mg | I-2 mg | 15% | 10.7% | 667 g |
| Uvithamini B9, folate | 21.1 µg | 400 µg | 5.3% | 3.8% | 1896 g |
| Uvithamini B12, cobalamin | 0.1 µg | 3 µg | 3.3% | 2.4% | 3000 g |
| Uvithamini C, ascorbic | I-12.3 mg | I-90 mg | 13.7% | 9.8% | 732 g |
| Uvithamini D, calciferol | 0.02 µg | 10 µg | 0.2% | 0.1% | 50000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.6 mg | I-15 mg | 17.3% | 12.3% | 577 g |
| Uvithamini H, biotin | 2.4 µg | 50 µg | 4.8% | 3.4% | 2083 g |
| Uvithamini PP, NE | I-2.0466 mg | I-20 mg | 10.2% | 7.3% | 977 g |
| niacin | I-1.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-525.7 mg | I-2500 mg | 21% | 15% | 476 g |
| ICalcium, Ca | I-85.7 mg | I-1000 mg | 8.6% | 6.1% | 1167 g |
| I-Silicon, Si | I-6.3 mg | I-30 mg | 21% | 15% | 476 g |
| I-Magnesium, Mg | I-42 mg | I-400 mg | 10.5% | 7.5% | 952 g |
| I-Sodium, Na | I-30.9 mg | I-1300 mg | 2.4% | 1.7% | 4207 g |
| Isibabule, S | I-58.3 mg | I-1000 mg | 5.8% | 4.1% | 1715 g |
| IPhosphorus, uP | I-107.7 mg | I-800 mg | 13.5% | 9.6% | 743 g |
| Iklorini, Cl | I-91.5 mg | I-2300 mg | 4% | 2.9% | 2514 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 490 µg | ~ | |||
| Bohr, B. | 150.3 µg | ~ | |||
| UVanadium, V | 63.5 µg | ~ | |||
| Insimbi, Fe | I-1.6 mg | I-18 mg | 8.9% | 6.3% | 1125 g |
| Iodine, mina | 6.5 µg | 150 µg | 4.3% | 3.1% | 2308 g |
| ICobalt, Co | 4.2 µg | 10 µg | 42% | 29.9% | 238 g |
| ILithium, Li | 16.2 µg | ~ | |||
| I-Manganese, Mn | I-0.3034 mg | I-2 mg | 15.2% | 10.8% | 659 g |
| Ithusi, Cu | 305.1 µg | 1000 µg | 30.5% | 21.7% | 328 g |
| IMolybdenum, Mo. | 15.5 µg | 70 µg | 22.1% | 15.8% | 452 g |
| UNickel, uNi | 23.3 µg | ~ | |||
| U-Olovo, Sn | 5 µg | ~ | |||
| I-Rubidium, Rb | 97.6 µg | ~ | |||
| Selenium, Uma | 1.8 µg | 55 µg | 3.3% | 2.4% | 3056 g |
| IStrontium, uSr. | 10.6 µg | ~ | |||
| Titan, wena | 13.9 µg | ~ | |||
| I-fluorine, uF | 115.3 µg | 4000 µg | 2.9% | 2.1% | 3469 g |
| I-Chrome, Cr | 4.8 µg | 50 µg | 9.6% | 6.8% | 1042 g |
| Zinc, Zn | I-0.8501 mg | I-12 mg | 7.1% | 5.1% | 1412 g |
| I-Zirconium, Zr | 0.8 µg | ~ | |||
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 9.6 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 6.2 g | ubuningi be-100 г |
Inani lamandla lingu-140,3 kcal.
Isitsha eseceleni esiyindida 7 ucebile amavithamini namaminerali afana ne: vithamini A - 311,1%, uvithamini B1 - 13,3%, uvithamini B2 - 11,1%, uvithamini B5 - 16%, uvithamini B6 - 15%, uvithamini C - 13,7 %, uvithamini E - 17,3%, i-potassium - 21%, i-silicon - 21%, i-phosphorus - 13,5%, i-cobalt - 42%, i-manganese - 15,2%, ithusi - 30,5%, i-molybdenum - 22,1, XNUMX, eyodwa%
- 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.
- 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.
- 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.
- 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.
Omaka: Ungapheka kanjani, okuqukethwe ikhalori 140,3 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Complex side dish 7, iresiphi, amakhalori, izakhamzimba