Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula elilandelayo libala okuqukethwe izakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ku 100 amagremu kwengxenye edliwayo.
| Umsoco | Inombolo | Umthetho ** | % kokujwayelekile ngo-100 g | % kokujwayelekile ku-100 kcal | 100% kokujwayelekile |
| Ikhalori | I-387 kcal | I-1684 kcal | 23% | 5.9% | 435 g |
| Amaprotheni | 22.39 g | 76 g | 29.5% | 7.6% | 339 g |
| Amafutha | 6.69 g | 56 g | 11.9% | 3.1% | 837 g |
| carbohydrate | 47.02 g | 219 g | 21.5% | 5.6% | 466 g |
| I-fibre yezokudla | 10.8 g | 20 g | 54% | 14% | 185 g |
| Water | 10.28 g | 2273 g | 0.5% | 0.1% | 22111 g |
| Ash | 2.82 g | ~ | |||
| Vitamins | |||||
| Uvithamini a, RAE | 2 ama-µg | I-900 mcg | 0.2% | 0.1% | 45000 g |
| i-beta Carotene | I-0.025 mg | I-5 mg | 0.5% | 0.1% | 20000 g |
| Uvithamini B1, thiamine | I-0.486 mg | I-1.5 mg | 32.4% | 8.4% | 309 g |
| Uvithamini B2, Riboflavin | I-0.106 mg | I-1.8 mg | 5.9% | 1.5% | 1698 g |
| Uvithamini B5, i-Pantothenic | I-0.606 mg | I-5 mg | 12.1% | 3.1% | 825 g |
| Uvithamini B6, pyridoxine | I-0.492 mg | I-2 mg | 24.6% | 6.4% | 407 g |
| Uvithamini B9, izihlobo | 437 ama-µg | I-400 mcg | 109.3% | 28.2% | 92 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.83 mg | I-15 mg | 5.5% | 1.4% | 1807 |
| Uvithamini K, i-phylloquinone | 9.1 ama-µg | I-120 mcg | 7.6% | 2% | 1319 g |
| Uvithamini PP, cha | I-1.762 mg | I-20 mg | 8.8% | 2.3% | 1135 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-846 mg | I-2500 mg | 33.8% | 8.7% | 296 g |
| ICalcium, Ca | I-45 mg | I-1000 mg | 4.5% | 1.2% | 2222 g |
| I-Magnesium, Mg | I-166 mg | I-400 mg | 41.5% | 10.7% | 241 g |
| I-Sodium, Na | I-64 mg | I-1300 mg | 4.9% | 1.3% | 2031 |
| Isibabule, S | I-223.9 mg | I-1000 mg | 22.4% | 5.8% | 447 g |
| IPhosphorus, uP | I-318 mg | I-800 mg | 39.8% | 10.3% | 252 g |
| Minerals | |||||
| Insimbi, Fe | I-4.86 mg | I-18 mg | 27% | 7% | 370 g |
| I-Manganese, Mn | I-1.6 mg | I-2 mg | 80% | 20.7% | 125 g |
| Ithusi, Cu | 912 ama-µg | I-1000 mcg | 91.2% | 23.6% | 110 g |
| Selenium, Uma | 8.3 ama-µg | I-55 mcg | 15.1% | 3.9% | 663 g |
| Zinc, Zn | I-2.81 mg | I-12 mg | 23.4% | 6% | 427 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono ne-disaccharides (ushukela) | 10.85 g | ubuningi be-100 g | |||
| ISterol (ama-sterols) | |||||
| Ama-Phytosterol | I-39 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| I-Nasadenie fatty acids | 0.693 g | ubuningi be-18.7 g | |||
| 14: 0 I-Myristic | 0.01 g | ~ | |||
| 16: 0 I-Palmitic | 0.555 g | ~ | |||
| 18: 0 Stearic | 0.094 g | ~ | |||
| Ama-acid e-monounsaturated | 1.504 g | iminithi engu-16.8 g | 9% | 2.3% | |
| 16: 1 I-Palmitoleic | 0.013 g | ~ | |||
| 18: 1 I-Oleic (omega-9) | 1.49 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 2.983 g | kusuka ku-11.2-20.6 g | 26.6% | 6.9% | |
| 18: 2 Linoleic | 2.871 g | ~ | |||
| 18: 3 Linolenic | 0.112 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.112 g | kusuka ku-0.9 kuya ku-3.7 g | 12.4% | 3.2% | |
| Ama-acids ama-Omega-6 | 2.871 g | kusuka ku-4.7 kuya ku-16.8 g | 61.1% | 15.8% |
Inani lamandla lingu-387 kcal.
- indebe = 92 amagremu (356 kcal)
Ufulawa we-Gram icebile ngamavithamini namaminerali anjengovithamini B1 - 32,4%, uvithamini B5 no-12.1%, uvithamini B6 - 24,6%, uvithamini B9 - 109,3%, potassium - 33,8%, magnesium - 41,5 %, i-phosphorus - i-39.8%, yensimbi engu-27%, i-manganese - 80%, ithusi - 91,2%, i-selenium - 15,1%, i-zinc - 23,4%
- Vitamin B1 kuyingxenye yama-enzyme ayisihluthulelo we-carbohydrate namandla we-metabolism, enikeza umzimba amandla namakhemikhali epulasitiki kanye nokwakheka komzimba kwama-amino acid we-branched-chain. Ukuntuleka kwaleli vithamini kuholela ezinkingeni ezinkulu zezinhlelo zezinzwa, zokugaya ukudla nezenhliziyo.
- Vitamin B5 ubandakanyeka kumaphrotheni, amafutha, i-carbohydrate metabolism, i-cholesterol metabolism, ukuhlanganiswa kwamahomoni amaningana, i-hemoglobin, futhi kukhuthaza ukumuncwa kwama-amino acid noshukela esiswini, kusekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-Pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- Vitamin B6 kuyabandakanyeka ekugcineni ukuphendula kwamasosha omzimba, izinqubo zokuvimbela kanye nokuzijabulisa kuhlelo oluphakathi lwezinzwa, ekuguqulweni kwama-amino acid, i-tryptophan metabolism, lipids kanye ne-nucleic acid kunikela ekwakheni okujwayelekile kwamaseli abomvu egazi, ukugcinwa kwamazinga ajwayelekile homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokulahlekelwa isifiso sokudla, kuphazamise impilo yesikhumba, ukukhula kokutholwa kanye ne-anemia.
- Vitamin B9 njenge-coenzyme ebandakanyeka ekuguqulweni komzimba kwama-nucleic nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula nokwehlukaniswa kwamaseli, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. , ukungondleki, ukukhubazeka okuzelwe, nokuphazamiseka kokukhula kwengane. Kuboniswe iNhlangano eqinile phakathi kwamazinga e-folate, homocysteine kanye nengozi yesifo senhliziyo.
- potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawulweni kwamanzi, i-electrolyte ne-acid balance, iyabandakanyeka ekwenzeni imizwa yezinzwa, ukulawulwa kwengcindezi yegazi.
- magnesium Iyabandakanyeka ekusetshenzisweni kwamandla kwezakhi zamandla kanye namaprotheni synthesis, ama-nucleic acid, inomphumela wokuzinzisa ulwelwesi, kubalulekile ekugcineni i-homeostasis ye-calcium, i-potassium ne-sodium. Ukushoda kwe-magnesium kuholela ku-hypomagnesemia, kwandise ingozi yokuba nomfutho wegazi ophezulu, isifo senhliziyo.
- phosphorus iyabandakanyeka ezinqubweni eziningi zomzimba, kufaka phakathi amandla we-metabolism, ilawula ibhalansi ye-acid-alkaline, iyingxenye yama-phospholipids, ama-nucleotide kanye nama-acid e-nucleic adingekayo ukuze kube namathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- Iron ifakiwe nemisebenzi ehlukene yamaprotheni, kufaka phakathi ama-enzyme. Ukubandakanyeka ekuthuthweni kwama-electron, i-oxygen, kuvumela ukugeleza kokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukudla okunganele kuholela ekutheni i-hypochromic anemia, i-myoglobinaemia atonia yemisipha yamathambo, ukukhathala, i-cardiomyopathy, i-atrophic gastritis engapheli.
- I-Manganese ubandakanyeka ekwakhiweni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kuyadingeka ukuze kuhlanganiswe i-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokubambezeleka kokukhula, ukuphazamiseka kohlelo lokuzala, ukwanda kwethambo okukhulayo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid metabolism.
- Copper iyingxenye yama-enzyme anomsebenzi we-redox futhi ibandakanyeka ekusetshenzisweni komzimba kwensimbi, ivuselela ukumuncwa kwamaprotheni nama-carbohydrate. Okubandakanyeka ezinqubweni zezicubu zomzimba womuntu ezine-oxygen. Ukushoda kubonakaliswa ngokwakheka okungahambi kahle kohlelo lwezinhliziyo nemithambo yegazi nokukhula kwamathambo kwezicubu ezixhumanayo ze-dysplasia.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, olunemiphumela yokuzivikela emzimbeni, iyabandakanyeka ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Bek (i-osteoarthritis enokukhubazeka okuningi kwamalunga, umgogodla kanye nemikhawulo), isifo iKesan (i-endemic cardiomyopathy), ifa le-thrombasthenia.
- Zinc ifakiwe kuma-enzyme angaphezu kwama-300 abandakanyeka ezinkambisweni zokuhlanganiswa kanye nokuwohloka kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawulweni kokuvezwa kwezakhi zofuzo eziningana. Ukudla okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi ngokocansi, ukuba khona kokungalungi kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc yokwephula ukumuncwa kwethusi futhi ngaleyo ndlela libe negalelo ekuthuthukiseni i-anemia.
Uhlu oluphelele lwemikhiqizo ewusizo ongayibona kuhlelo lokusebenza.
Omaka: ama-calories angu-387 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali kunofulawa we-Gram owusizo, ama-calories, izakhi, izakhiwo ezizuzisayo zikafulawa we-Gram