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-88 kCal | I-1684 kCal | 5.2% | 5.9% | 1914 g |
| Amaprotheni | 1.98 g | 76 g | 2.6% | 3% | 3838 g |
| Amafutha | 0.95 g | 56 g | 1.7% | 1.9% | 5895 g |
| carbohydrate | 16.61 g | 219 g | 7.6% | 8.6% | 1318 g |
| I-fiber ejwayelekile | 1.3 g | 20 g | 6.5% | 7.4% | 1538 g |
| Water | 78.44 g | 2273 g | 3.5% | 4% | 2898 g |
| Ash | 0.72 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 138 µg | 900 µg | 15.3% | 17.4% | 652 g |
| I-Retinol | I-0.138 mg | ~ | |||
| I-Lutein + Zeaxanthin | 24 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.179 mg | I-1.5 mg | 11.9% | 13.5% | 838 g |
| Uvithamini B2, riboflavin | I-0.152 mg | I-1.8 mg | 8.4% | 9.5% | 1184 g |
| Uvithamini B4, choline | I-6 mg | I-500 mg | 1.2% | 1.4% | 8333 g |
| Uvithamini B5, i-pantothenic | I-0.188 mg | I-5 mg | 3.8% | 4.3% | 2660 g |
| Uvithamini B6, pyridoxine | I-0.253 mg | I-2 mg | 12.7% | 14.4% | 791 g |
| Uvithamini B9, folate | 82 µg | 400 µg | 20.5% | 23.3% | 488 g |
| Uvithamini C, ascorbic | I-0.1 mg | I-90 mg | 0.1% | 0.1% | 90000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.09 mg | I-15 mg | 0.6% | 0.7% | 16667 g |
| Uvithamini K, i-phylloquinone | 0.5 µg | 120 µg | 0.4% | 0.5% | 24000 g |
| Uvithamini PP, NE | I-2.343 mg | I-20 mg | 11.7% | 13.3% | 854 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-85 mg | I-2500 mg | 3.4% | 3.9% | 2941 g |
| ICalcium, Ca | I-56 mg | I-1000 mg | 5.6% | 6.4% | 1786 g |
| I-Magnesium, Mg | I-19 mg | I-400 mg | 4.8% | 5.5% | 2105 g |
| I-Sodium, Na | I-111 mg | I-1300 mg | 8.5% | 9.7% | 1171 g |
| Isibabule, S | I-19.8 mg | I-1000 mg | 2% | 2.3% | 5051 g |
| IPhosphorus, uP | I-64 mg | I-800 mg | 8% | 9.1% | 1250 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.21 mg | I-18 mg | 12.3% | 14% | 814 g |
| I-Manganese, Mn | I-0.466 mg | I-2 mg | 23.3% | 26.5% | 429 g |
| Ithusi, Cu | 74 µg | 1000 µg | 7.4% | 8.4% | 1351 g |
| Selenium, Uma | 1.6 µg | 55 µg | 2.9% | 3.3% | 3438 g |
| Zinc, Zn | I-0.42 mg | I-12 mg | 3.5% | 4% | 2857 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 8.71 g | ubuningi be-100 г | |||
| Amafutha acid | |||||
| transgender | 0.008 g | ubuningi be-1.9 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.15 g | ubuningi be-18.7 г | |||
| 14: 0 I-Myristic | 0.003 g | ~ | |||
| 16: 0 I-Palmitic | 0.132 g | ~ | |||
| 17: 0 imajarini | 0.001 g | ~ | |||
| 18: 0 UStearin | 0.012 g | ~ | |||
| 20: 0 I-Arachinic | 0.001 g | ~ | |||
| 22: 0 I-Begenic | 0.001 g | ~ | |||
| Ama-acid e-monounsaturated | 0.283 g | iminithi 16.8 г | 1.7% | 1.9% | |
| 16: 1 I-Palmitoleic | 0.002 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.275 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.005 g | ~ | |||
| 22: 1 I-Erucova (omega-9) | 0.001 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.299 g | kusuka ku-11.2 kuya ku-20.6 | 2.7% | 3.1% | |
| 18:2 Linoleic | 0.289 g | ~ | |||
| 18: 3 Ezomzimba | 0.009 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.009 g | kusuka ku-0.9 kuya ku-3.7 | 1% | 1.1% | |
| Ama-acids ama-Omega-6 | 0.289 g | kusuka ku-4.7 kuya ku-16.8 | 6.1% | 6.9% |
Inani lamandla lingu-88 kcal.
- indebe = 240 g (211.2 kCal)
- i-tbsp = 15 g (13.2 kCal)
- iphakethe, lilungisiwe = 158 g (139 kCal)
I-oatmeal esheshayo (esheshayo) enamagilebhisi nezinongo, ephekwe emanzini ucebile amavithamini namaminerali afana ne: vithamini A - 15,3%, uvithamini B1 - 11,9%, uvithamini B6 - 12,7%, uvithamini B9 - 20,5%, uvithamini PP - 11,7%, insimbi - 12,3%, ama-manganese - 23,3%
- 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 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 B6 njenge-coenzyme, babamba iqhaza ekuguqulweni komzimba kwama-nucleic acid kanye nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula kwamaseli nokwehlukana, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. Ukusetshenziswa okunganele kwefolate ngesikhathi sokukhulelwa kungenye yezimbangela zokuvuthwa ngaphambi kwesikhathi, ukungondleki, ukukhubazeka okuzelwe kanye nokuphazamiseka kokukhula kwengane. Ukuhlangana okuqinile kukhonjisiwe phakathi kwamazinga e-folate ne-homocysteine kanye nengozi yesifo senhliziyo.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- 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.
- 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.
Omaka: okuqukethwe kwekhalori 88 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo nge-oatmeal esheshayo (esheshayo) namagilebhisi nezinongo, okuphekwe emanzini, ama-calories, izakhi zomzimba, izakhiwo eziwusizo I-oatmeal esheshayo (esheshayo) enamagilebhisi nezinongo, ibilisiwe emanzini