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-302 kCal | I-1684 kCal | 17.9% | 5.9% | 558 g |
| Amaprotheni | 23 g | 76 g | 30.3% | 10% | 330 g |
| Amafutha | 22.5 g | 56 g | 40.2% | 13.3% | 249 g |
| ama-asidi wemvelo | 2 g | ~ | |||
| Water | 48.5 g | 2273 g | 2.1% | 0.7% | 4687 g |
| Ash | 4 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 173.5 µg | 900 µg | 19.3% | 6.4% | 519 g |
| I-Retinol | I-0.14 mg | ~ | |||
| i-beta Carotene | I-0.07 mg | I-5 mg | 1.4% | 0.5% | 7143 g |
| Uvithamini B1, thiamine | I-0.04 mg | I-1.5 mg | 2.7% | 0.9% | 3750 g |
| Uvithamini B2, riboflavin | I-0.38 mg | I-1.8 mg | 21.1% | 7% | 474 g |
| Uvithamini B4, choline | I-36.2 mg | I-500 mg | 7.2% | 2.4% | 1381 g |
| Uvithamini B5, i-pantothenic | I-0.6 mg | I-5 mg | 12% | 4% | 833 g |
| Uvithamini B6, pyridoxine | I-0.1 mg | I-2 mg | 5% | 1.7% | 2000 g |
| Uvithamini B9, folate | 14 µg | 400 µg | 3.5% | 1.2% | 2857 g |
| Uvithamini B12, cobalamin | 0.25 µg | 3 µg | 8.3% | 2.7% | 1200 g |
| Uvithamini C, ascorbic | I-0.6 mg | I-90 mg | 0.7% | 0.2% | 15000 g |
| Uvithamini D, calciferol | 0.73 µg | 10 µg | 7.3% | 2.4% | 1370 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.39 mg | I-15 mg | 2.6% | 0.9% | 3846 g |
| Uvithamini H, biotin | 3.6 µg | 50 µg | 7.2% | 2.4% | 1389 g |
| Uvithamini K, i-phylloquinone | 1.8 µg | 120 µg | 1.5% | 0.5% | 6667 g |
| Uvithamini PP, NE | I-0.18 mg | I-20 mg | 0.9% | 0.3% | 11111 g |
| niacin | I-0.18 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-200 mg | I-2500 mg | 8% | 2.6% | 1250 g |
| ICalcium, Ca | I-700 mg | I-1000 mg | 70% | 23.2% | 143 g |
| I-Magnesium, Mg | I-33 mg | I-400 mg | 8.3% | 2.7% | 1212 g |
| I-Sodium, Na | I-1050 mg | I-1300 mg | 80.8% | 26.8% | 124 g |
| Isibabule, S | I-230 mg | I-1000 mg | 23% | 7.6% | 435 g |
| IPhosphorus, uP | I-700 mg | I-800 mg | 87.5% | 29% | 114 g |
| Iklorini, Cl | I-1619 mg | I-2300 mg | 70.4% | 23.3% | 142 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-0.8 mg | I-18 mg | 4.4% | 1.5% | 2250 g |
| I-Manganese, Mn | I-0.02 mg | I-2 mg | 1% | 0.3% | 10000 g |
| Ithusi, Cu | 60 µg | 1000 µg | 6% | 2% | 1667 g |
| Selenium, Uma | 11.3 µg | 55 µg | 20.5% | 6.8% | 487 g |
| I-fluorine, uF | 35 µg | 4000 µg | 0.9% | 0.3% | 11429 g |
| Zinc, Zn | I-3 mg | I-12 mg | 25% | 8.3% | 400 g |
| AmaSterols | |||||
| Cholesterol | I-64.5 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 11 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 7.3 g | iminithi 16.8 г | 43.5% | 14.4% | |
| Amafutha e-Polyunsaturated acids | 0.64 g | kusuka ku-11.2 kuya ku-20.6 | 5.7% | 1.9% | |
| Ama-acids ama-Omega-6 | 0.64 g | kusuka ku-4.7 kuya ku-16.8 | 13.6% | 4.5% |
Inani lamandla lingu-302 kcal.
Ushizi ocutshungulwayo, iSoviet, i-mdzh. Ama-44% omile ngaphakathi ucebile ngamavithamini namaminerali afana ne: vithamini A - 19,3%, uvithamini B2 - 21,1%, uvithamini B5 - 12%, calcium - 70%, phosphorus - 87,5%, chlorine - 70,4%, selenium - 20,5%, zinc - 25%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 kwekhalori 302 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo Ushizi ocutshungulwayo, iSoviet, mdzh. I-44% eyomile ku-ve, ama-calories, izakhi, izakhiwo eziwusizo Ushizi ocutshungulwayo, iSoviet, mdzh. 44% yomile ku-ve
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.