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-577 kCal | I-1684 kCal | 34.3% | 5.9% | 292 g |
| Amaprotheni | 19 g | 76 g | 25% | 4.3% | 400 g |
| Amafutha | 42 g | 56 g | 75% | 13% | 133 g |
| carbohydrate | 30.2 g | 219 g | 13.8% | 2.4% | 725 g |
| ama-asidi wemvelo | 0.8 g | ~ | |||
| Water | 4 g | 2273 g | 0.2% | 56825 g | |
| Ash | 4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 377 µg | 900 µg | 41.9% | 7.3% | 239 g |
| I-Retinol | I-0.35 mg | ~ | |||
| i-beta Carotene | I-0.16 mg | I-5 mg | 3.2% | 0.6% | 3125 g |
| Uvithamini B1, thiamine | I-0.25 mg | I-1.5 mg | 16.7% | 2.9% | 600 g |
| Uvithamini B2, riboflavin | I-0.9 mg | I-1.8 mg | 50% | 8.7% | 200 g |
| Uvithamini B4, choline | I-81 mg | I-500 mg | 16.2% | 2.8% | 617 g |
| Uvithamini B5, i-pantothenic | I-2.7 mg | I-5 mg | 54% | 9.4% | 185 g |
| Uvithamini B6, pyridoxine | I-0.22 mg | I-2 mg | 11% | 1.9% | 909 g |
| Uvithamini B9, folate | 30 µg | 400 µg | 7.5% | 1.3% | 1333 g |
| Uvithamini B12, cobalamin | 3 µg | 3 µg | 100% | 17.3% | 100 g |
| Uvithamini C, ascorbic | I-3 mg | I-90 mg | 3.3% | 0.6% | 3000 g |
| Uvithamini D, calciferol | 0.42 µg | 10 µg | 4.2% | 0.7% | 2381 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.5 mg | I-15 mg | 3.3% | 0.6% | 3000 g |
| Uvithamini H, biotin | 10 µg | 50 µg | 20% | 3.5% | 500 g |
| Uvithamini K, i-phylloquinone | 3.2 µg | 120 µg | 2.7% | 0.5% | 3750 g |
| Uvithamini PP, NE | I-5.3 mg | I-20 mg | 26.5% | 4.6% | 377 g |
| niacin | I-1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-726 mg | I-2500 mg | 29% | 5% | 344 g |
| ICalcium, Ca | I-700 mg | I-1000 mg | 70% | 12.1% | 143 g |
| I-Magnesium, Mg | I-80 mg | I-400 mg | 20% | 3.5% | 500 g |
| I-Sodium, Na | I-201 mg | I-1300 mg | 15.5% | 2.7% | 647 g |
| Isibabule, S | I-190 mg | I-1000 mg | 19% | 3.3% | 526 g |
| IPhosphorus, uP | I-543 mg | I-800 mg | 67.9% | 11.8% | 147 g |
| Iklorini, Cl | I-820 mg | I-2300 mg | 35.7% | 6.2% | 280 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.6 mg | I-18 mg | 3.3% | 0.6% | 3000 g |
| Iodine, mina | 50 µg | 150 µg | 33.3% | 5.8% | 300 g |
| ICobalt, Co | 7 µg | 10 µg | 70% | 12.1% | 143 g |
| I-Manganese, Mn | I-0.05 mg | I-2 mg | 2.5% | 0.4% | 4000 g |
| Ithusi, Cu | 60 µg | 1000 µg | 6% | 1% | 1667 g |
| IMolybdenum, Mo. | 36 µg | 70 µg | 51.4% | 8.9% | 194 g |
| Selenium, Uma | 12 µg | 55 µg | 21.8% | 3.8% | 458 g |
| I-fluorine, uF | 110 µg | 4000 µg | 2.8% | 0.5% | 3636 g |
| I-Chrome, Cr | 17 µg | 50 µg | 34% | 5.9% | 294 g |
| Zinc, Zn | I-0.83 mg | I-12 mg | 6.9% | 1.2% | 1446 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 30.2 g | ubuningi be-100 г | |||
| igalactose | 0.1 g | ~ | |||
| I-glucose (dextrose) | 0.08 g | ~ | |||
| lactose | 26.3 g | ~ | |||
| Ama-Amino Acids abalulekile | 9.568 g | ~ | |||
| I-Arginine * | 0.78 g | ~ | |||
| i-valine | 1.503 g | ~ | |||
| Umlando * | 0.563 g | ~ | |||
| Isoleucine | 1.34 g | ~ | |||
| i-leucine | 2.163 g | ~ | |||
| lysine | 1.665 g | ~ | |||
| i-methionine | 0.565 g | ~ | |||
| I-Methionine + iCysteine | 0.76 g | ~ | |||
| i-threonine | 0.98 g | ~ | |||
| sdudlamin | 0.31 g | ~ | |||
| phenylalanine | 1.042 g | ~ | |||
| I-Phenylalanine + iTyrosine | 2.04 g | ~ | |||
| Ama-amino acid angashintshwa | 13.292 g | ~ | |||
| i-anine | 0.702 g | ~ | |||
| I-aspartic acid | 1.33 g | ~ | |||
| glycine | 0.416 g | ~ | |||
| I-Glutamic acid | 4.75 g | ~ | |||
| Amaprotheni | 2.305 g | ~ | |||
| i-serine | 1.246 g | ~ | |||
| i-tyrosine | 1 g | ~ | |||
| I-Cysteine | 0.2 g | ~ | |||
| AmaSterols | |||||
| Cholesterol | I-148 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 25.4 g | ubuningi be-18.7 г | |||
| 4: 0 Amafutha | 2.75 g | ~ | |||
| 6: 0 Inayiloni | 0.45 g | ~ | |||
| 8: 0 I-Caprylic | 0.45 g | ~ | |||
| 10: 0 Umthamo | 0.87 g | ~ | |||
| 12: 0 I-Lauric | 0.51 g | ~ | |||
| 14: 0 I-Myristic | 4.61 g | ~ | |||
| 16: 0 I-Palmitic | 12.85 g | ~ | |||
| 18: 0 UStearin | 4.91 g | ~ | |||
| Ama-acid e-monounsaturated | 1.49 g | iminithi 16.8 г | 8.9% | 1.5% | |
| 14: 1 I-Myristoleic | 0.6 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 11.51 g | kusuka ku-11.2 kuya ku-20.6 | 100% | 17.3% | |
| 18:2 Linoleic | 10.59 g | ~ | |||
| 18: 3 Ezomzimba | 0.9 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.9 g | kusuka ku-0.9 kuya ku-3.7 | 100% | 17.3% | |
| Ama-acids ama-Omega-6 | 10.59 g | kusuka ku-4.7 kuya ku-16.8 | 100% | 17.3% |
Inani lamandla lingu-577 kcal.
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 20 g (115.4 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 6 g (34.6 kcal)
Ukhilimu owomile u-42,0% wamafutha ucebile amavithamini namaminerali afana ne: vithamini A - 41,9%, uvithamini B1 - 16,7%, uvithamini B2 - 50%, choline - 16,2%, uvithamini B5 - 54%, uvithamini B6 - 11%, uvithamini B12 - 100%, uvithamini H - 20%, uvithamini PP - 26,5%, potassium - 29%, calcium - 70%, magnesium - 20%, phosphorus - 67,9%, chlorine - 35,7%, iodine - 33,3%, i-cobalt 70%, i-molybdenum 51,4%, i-selenium 21,8%, i-chromium 34%
- 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.
- 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 B12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- I-iodine ubamba iqhaza ekusebenzeni kwendlala yegilo, ukuhlinzeka ngokwakhiwa kwamahomoni (i-thyroxine ne-triiodothyronine). Kuyadingeka ekukhuleni nasekuhlukanisweni kwamaseli azo zonke izicubu zomzimba womuntu, ukuphefumula kwe-mitochondrial, ukulawulwa kwe-transmembrane sodium ne-hormone transport. Ukudla okunganele kuholela ekuziphatheni okwedlulele nge-hypothyroidism kanye nokwehla komzimba, i-arterial hypotension, ukukhubazeka kokukhula nokukhula kwengqondo ezinganeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
Omaka: okuqukethwe ikhalori 577 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, kusiza kanjani ukhilimu owomile u-42,0% wamafutha, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Ukhilimu owomile Amafutha angama-42,0%
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.