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-325 kCal | I-1684 kCal | 19.3% | 5.9% | 518 g |
| Amaprotheni | 10.3 g | 76 g | 13.6% | 4.2% | 738 g |
| Amafutha | 4.9 g | 56 g | 8.8% | 2.7% | 1143 g |
| carbohydrate | 60 g | 219 g | 27.4% | 8.4% | 365 g |
| I-fiber ejwayelekile | 9.6 g | 20 g | 48% | 14.8% | 208 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 53 µg | 900 µg | 5.9% | 1.8% | 1698 g |
| i-beta Carotene | I-0.32 mg | I-5 mg | 6.4% | 2% | 1563 g |
| Uvithamini B1, thiamine | I-0.38 mg | I-1.5 mg | 25.3% | 7.8% | 395 g |
| Uvithamini B2, riboflavin | I-0.14 mg | I-1.8 mg | 7.8% | 2.4% | 1286 g |
| Uvithamini B4, choline | I-71 mg | I-500 mg | 14.2% | 4.4% | 704 g |
| Uvithamini B5, i-pantothenic | I-0.6 mg | I-5 mg | 12% | 3.7% | 833 g |
| Uvithamini B6, pyridoxine | I-0.48 mg | I-2 mg | 24% | 7.4% | 417 g |
| Uvithamini B9, folate | 26 µg | 400 µg | 6.5% | 2% | 1538 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.3 mg | I-15 mg | 8.7% | 2.7% | 1154 g |
| Uvithamini H, biotin | 21 µg | 50 µg | 42% | 12.9% | 238 g |
| Uvithamini K, i-phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.1% | 40000 g |
| Uvithamini PP, NE | I-3.2 mg | I-20 mg | 16% | 4.9% | 625 g |
| niacin | I-2.1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-340 mg | I-2500 mg | 13.6% | 4.2% | 735 g |
| ICalcium, Ca | I-34 mg | I-1000 mg | 3.4% | 1% | 2941 g |
| I-Silicon, Si | I-60 mg | I-30 mg | 200% | 61.5% | 50 g |
| I-Magnesium, Mg | I-104 mg | I-400 mg | 26% | 8% | 385 g |
| I-Sodium, Na | I-27 mg | I-1300 mg | 2.1% | 0.6% | 4815 g |
| Isibabule, S | I-114 mg | I-1000 mg | 11.4% | 3.5% | 877 g |
| IPhosphorus, uP | I-301 mg | I-800 mg | 37.6% | 11.6% | 266 g |
| Iklorini, Cl | I-54 mg | I-2300 mg | 2.3% | 0.7% | 4259 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 440 µg | ~ | |||
| Bohr, B. | 270 µg | ~ | |||
| UVanadium, V | 93 µg | ~ | |||
| Insimbi, Fe | I-3.7 mg | I-18 mg | 20.6% | 6.3% | 486 g |
| Iodine, mina | 5.2 µg | 150 µg | 3.5% | 1.1% | 2885 g |
| ICobalt, Co | 5.3 µg | 10 µg | 53% | 16.3% | 189 g |
| I-Manganese, Mn | I-1.09 mg | I-2 mg | 54.5% | 16.8% | 183 g |
| Ithusi, Cu | 290 µg | 1000 µg | 29% | 8.9% | 345 g |
| IMolybdenum, Mo. | 28.4 µg | 70 µg | 40.6% | 12.5% | 246 g |
| UNickel, uNi | 83.8 µg | ~ | |||
| U-Olovo, Sn | 28.9 µg | ~ | |||
| Selenium, Uma | 30 µg | 55 µg | 54.5% | 16.8% | 183 g |
| Titan, wena | 27.9 µg | ~ | |||
| I-fluorine, uF | 64 µg | 4000 µg | 1.6% | 0.5% | 6250 g |
| I-Chrome, Cr | 8 µg | 50 µg | 16% | 4.9% | 625 g |
| Zinc, Zn | I-1.73 mg | I-12 mg | 14.4% | 4.4% | 694 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 58.2 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.6 g | ubuningi be-100 г | |||
| I-glucose (dextrose) | 0.21 g | ~ | |||
| i-sucrose | 1.1 g | ~ | |||
| fructose | 0.19 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.41 g | ~ | |||
| i-valine | 0.42 g | ~ | |||
| Umlando * | 0.26 g | ~ | |||
| Isoleucine | 0.31 g | ~ | |||
| i-leucine | 1.28 g | ~ | |||
| lysine | 0.25 g | ~ | |||
| i-methionine | 0.12 g | ~ | |||
| I-Methionine + iCysteine | 0.29 g | ~ | |||
| i-threonine | 0.25 g | ~ | |||
| sdudlamin | 0.07 g | ~ | |||
| phenylalanine | 0.46 g | ~ | |||
| I-Phenylalanine + iTyrosine | 0.84 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.79 g | ~ | |||
| I-aspartic acid | 0.58 g | ~ | |||
| glycine | 0.35 g | ~ | |||
| I-Glutamic acid | 1.78 g | ~ | |||
| Amaprotheni | 1.09 g | ~ | |||
| i-serine | 0.51 g | ~ | |||
| i-tyrosine | 0.38 g | ~ | |||
| I-Cysteine | 0.17 g | ~ | |||
| AmaSterols | |||||
| i-beta sitosterol | I-80 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.6 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.03 g | ~ | |||
| 16: 0 I-Palmitic | 0.49 g | ~ | |||
| 18: 0 UStearin | 0.03 g | ~ | |||
| Ama-acid e-monounsaturated | 1.12 g | iminithi 16.8 г | 6.7% | 2.1% | |
| 16: 1 I-Palmitoleic | 0.07 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 1.01 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.03 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 2.34 g | kusuka ku-11.2 kuya ku-20.6 | 20.9% | 6.4% | |
| 18:2 Linoleic | 2.24 g | ~ | |||
| 18: 3 Ezomzimba | 0.1 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.1 g | kusuka ku-0.9 kuya ku-3.7 | 11.1% | 3.4% | |
| Ama-acids ama-Omega-6 | 2.24 g | kusuka ku-4.7 kuya ku-16.8 | 47.7% | 14.7% |
Inani lamandla lingu-325 kcal.
Ummbila, okusanhlamvu ucebile ngamavithamini namaminerali afana ne: vithamini B1 - 25,3%, choline - 14,2%, uvithamini B5 - 12%, uvithamini B6 - 24%, uvithamini H - 42%, uvithamini PP - 16%, potassium - 13,6 , 200, 26%, i-silicon - 37,6%, i-magnesium - 20,6%, i-phosphorus - 53%, i-iron - 54,5%, i-cobalt - 29%, i-manganese - 40,6%, ithusi - 54,5%, i-molybdenum - 16%, selenium - 14,4%, chromium - XNUMX%, zinc - XNUMX%
- 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.
- 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 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 H. iqhaza ekwakhekeni kwamafutha, i-glycogen, imetabolism yama-amino acid. Ukudla okunganele kwaleli vithamini kungaholela ekuphazanyisweni kwesimo esijwayelekile sesikhumba.
- 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.
- 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: okuqukethwe ikhalori 325 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, ukuthi Ummbila ulusizo kanjani, okusanhlamvu, amakhalori, izakhi zomzimba, izakhiwo eziwusizo zoMmbila, okusanhlamvu
Inani lamandla, noma okuqukethwe kwekhalori Ingabe inani lamandla akhishwa emzimbeni womuntu ekudleni ngesikhathi sokugaya. Inani lamandla omkhiqizo likalwa ngama-kilocalories (kcal) noma ama-kilojoules (kJ) ngamagremu ayi-100. umkhiqizo. I-kilocalorie esetshenziswa ukukala inani lamandla okudla ibizwa nangokuthi “ikhalori yokudla,” ngakho-ke isiqalo sekhilo sivamise ukushiywa lapho kucaciswa amakholori ku-(kilo) kilojoule. Ungabona amathebula amaningi wamandla wemikhiqizo yesiRashiya.
Inani lokudla okunempilo - okuqukethwe kwama-carbohydrate, amafutha namaprotheni kumkhiqizo.
Inani lokudla okunempilo komkhiqizo wokudla - iqoqo lezinto zomkhiqizo wokudla, lapho izidingo zomzimba zomuntu zezinto ezidingekayo namandla zineliseka khona.
Vitamins, izinto eziphilayo ezidingekayo ngamanani amancane ekudleni kwabantu kanye nama-vertebrate amaningi. Amavithamini ngokuvamile ahlanganiswa yizitshalo kunezilwane. Isidingo somuntu sansuku zonke samavithamini singama-milligram ambalwa noma ama-micrograms ambalwa. Ngokungafani nezinto ezingaphili, amavithamini abhujiswa ukushisa okunamandla. Amavithamini amaningi awazinzile futhi "alahlekile" ngesikhathi sokupheka noma sokudla.