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-363 kCal | I-1684 kCal | 21.6% | 6% | 464 g |
| Amaprotheni | 12.5 g | 76 g | 16.4% | 4.5% | 608 g |
| Amafutha | 6 g | 56 g | 10.7% | 2.9% | 933 g |
| carbohydrate | 64.9 g | 219 g | 29.6% | 8.2% | 337 g |
| I-fiber ejwayelekile | 4.8 g | 20 g | 24% | 6.6% | 417 g |
| Water | 10 g | 2273 g | 0.4% | 0.1% | 22730 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.22 mg | I-1.5 mg | 14.7% | 4% | 682 g |
| Uvithamini B2, riboflavin | I-0.06 mg | I-1.8 mg | 3.3% | 0.9% | 3000 g |
| Uvithamini B6, pyridoxine | I-0.2 mg | I-2 mg | 10% | 2.8% | 1000 g |
| Uvithamini B9, folate | 20 µg | 400 µg | 5% | 1.4% | 2000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.6 mg | I-15 mg | 10.7% | 2.9% | 938 g |
| Uvithamini PP, NE | I-4.7 mg | I-20 mg | 23.5% | 6.5% | 426 g |
| niacin | I-0.7 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-351 mg | I-2500 mg | 14% | 3.9% | 712 g |
| ICalcium, Ca | I-58 mg | I-1000 mg | 5.8% | 1.6% | 1724 g |
| I-Silicon, Si | I-14 mg | I-30 mg | 46.7% | 12.9% | 214 g |
| I-Magnesium, Mg | I-111 mg | I-400 mg | 27.8% | 7.7% | 360 g |
| I-Sodium, Na | I-23 mg | I-1300 mg | 1.8% | 0.5% | 5652 g |
| Isibabule, S | I-95 mg | I-1000 mg | 9.5% | 2.6% | 1053 g |
| IPhosphorus, uP | I-325 mg | I-800 mg | 40.6% | 11.2% | 246 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-3 mg | I-18 mg | 16.7% | 4.6% | 600 g |
| I-Manganese, Mn | I-3.13 mg | I-2 mg | 156.5% | 43.1% | 64 g |
| Ithusi, Cu | 500 µg | 1000 µg | 50% | 13.8% | 200 g |
| IMolybdenum, Mo. | 10 µg | 70 µg | 14.3% | 3.9% | 700 g |
| UNickel, uNi | 33 µg | ~ | |||
| Zinc, Zn | I-3.23 mg | I-12 mg | 26.9% | 7.4% | 372 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 62.9 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.5 g | ubuningi be-100 г | |||
| igalactose | 0.07 g | ~ | |||
| I-glucose (dextrose) | 0.12 g | ~ | |||
| lactose | 0.02 g | ~ | |||
| Maltose | 0.02 g | ~ | |||
| i-sucrose | 0.48 g | ~ | |||
| fructose | 0.11 g | ~ | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.96 g | ~ | |||
| i-valine | 0.78 g | ~ | |||
| Umlando * | 0.29 g | ~ | |||
| Isoleucine | 0.58 g | ~ | |||
| i-leucine | 1.09 g | ~ | |||
| lysine | 0.49 g | ~ | |||
| i-methionine | 0.23 g | ~ | |||
| I-Methionine + iCysteine | 0.57 g | ~ | |||
| i-threonine | 0.39 g | ~ | |||
| sdudlamin | 0.26 g | ~ | |||
| phenylalanine | 0.67 g | ~ | |||
| I-Phenylalanine + iTyrosine | 1.16 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.67 g | ~ | |||
| I-aspartic acid | 1 g | ~ | |||
| glycine | 0.55 g | ~ | |||
| I-Glutamic acid | 1.98 g | ~ | |||
| Amaprotheni | 0.72 g | ~ | |||
| i-serine | 0.62 g | ~ | |||
| i-tyrosine | 0.49 g | ~ | |||
| I-Cysteine | 0.34 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 1 g | ubuningi be-18.7 г |
Inani lamandla lingu-363 kcal.
- Ingilazi 250 ml = 140 gr (508.2 kcal)
- Ingilazi 200 ml = 110 gr (399.3 kcal)
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 22 g (79.9 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 6 g (21.8 kcal)
oatmeal ucebile amavithamini namaminerali afana ne: vithamini B1 - 14,7%, uvithamini PP - 23,5%, i-potassium - 14%, i-silicon - 46,7%, i-magnesium - 27,8%, i-phosphorus - 40,6%, insimbi - 16,7%, i-manganese - 156,5%, ithusi - 50%, i-molybdenum - 14,3%, i-zinc - 26,9%
- 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.
- 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.
- 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.
- 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.
IZIMPENDULO NGOMKHIQIZO Tolokno
Omaka: okuqukethwe ikhalori 363 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini okuwusizo iTolokno, ama-calories, izakhi zomzimba, izakhiwo eziwusizo Tolokno
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.