Okuqukethwe
Izithako Iphalishi leqanda elinemifino noma amakhowe
| Iphalishi leqanda (lemvelo) | 160.0 (igremu) |
| ubhontshisi wemifino (ihlombe) | 57.0 (igremu) |
| ibhotela | 5.0 (igremu) |
Indlela yokulungiselela
Ubhontshisi uthathe izicucu, ukholifulawa noma isilimo esinengono emnandi edliwayo uthathe izingcezu, ubilisiwe futhi uyoliswe ngoyela. Ama-peas asemathinini afudunyezwa futhi anongwe ngamafutha. Ama-zucchini, ama-eggplant ahlutshiwe noma amakhowe anqunywa izingcezu, utamatisi uyasikwa futhi uthosiwe. njengoba kuchaziwe ekhasini. 165. Uma ushiya, beka imifino noma amakhowe alungisiwe phakathi nephalishi eliphelile
Ungazenzela iresiphi yakho ucabangela ukulahleka kwamavithamini namaminerali usebenzisa i-recipe calculator esicelweni.
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-261 kCal | I-1684 kCal | 15.5% | 5.9% | 645 g |
| Amaprotheni | 15.9 g | 76 g | 20.9% | 8% | 478 g |
| Amafutha | 13.2 g | 56 g | 23.6% | 9% | 424 g |
| carbohydrate | 20.9 g | 219 g | 9.5% | 3.6% | 1048 g |
| ama-asidi wemvelo | 0.02 g | ~ | |||
| I-fiber ejwayelekile | 1 g | 20 g | 5% | 1.9% | 2000 g |
| Water | 69.4 g | 2273 g | 3.1% | 1.2% | 3275 g |
| Ash | 1.7 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 300 µg | 900 µg | 33.3% | 12.8% | 300 g |
| I-Retinol | I-0.3 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.2 mg | I-1.5 mg | 13.3% | 5.1% | 750 g |
| Uvithamini B2, riboflavin | I-0.4 mg | I-1.8 mg | 22.2% | 8.5% | 450 g |
| Uvithamini B4, choline | I-165.5 mg | I-500 mg | 33.1% | 12.7% | 302 g |
| Uvithamini B5, i-pantothenic | I-1.2 mg | I-5 mg | 24% | 9.2% | 417 g |
| Uvithamini B6, pyridoxine | I-0.3 mg | I-2 mg | 15% | 5.7% | 667 g |
| Uvithamini B9, folate | 29.5 µg | 400 µg | 7.4% | 2.8% | 1356 g |
| Uvithamini B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 5.1% | 750 g |
| Uvithamini C, ascorbic | I-0.2 mg | I-90 mg | 0.2% | 0.1% | 45000 g |
| Uvithamini D, calciferol | 1.3 µg | 10 µg | 13% | 5% | 769 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.3 mg | I-15 mg | 15.3% | 5.9% | 652 g |
| Uvithamini H, biotin | 13 µg | 50 µg | 26% | 10% | 385 g |
| Uvithamini PP, NE | I-3.5394 mg | I-20 mg | 17.7% | 6.8% | 565 g |
| niacin | I-0.9 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-382.3 mg | I-2500 mg | 15.3% | 5.9% | 654 g |
| ICalcium, Ca | I-102 mg | I-1000 mg | 10.2% | 3.9% | 980 g |
| I-Silicon, Si | I-21.7 mg | I-30 mg | 72.3% | 27.7% | 138 g |
| I-Magnesium, Mg | I-42.4 mg | I-400 mg | 10.6% | 4.1% | 943 g |
| I-Sodium, Na | I-211.7 mg | I-1300 mg | 16.3% | 6.2% | 614 g |
| Isibabule, S | I-160 mg | I-1000 mg | 16% | 6.1% | 625 g |
| IPhosphorus, uP | I-284.6 mg | I-800 mg | 35.6% | 13.6% | 281 g |
| Iklorini, Cl | I-316.9 mg | I-2300 mg | 13.8% | 5.3% | 726 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 159 µg | ~ | |||
| Bohr, B. | 112.8 µg | ~ | |||
| UVanadium, V | 43.7 µg | ~ | |||
| Insimbi, Fe | I-4.9 mg | I-18 mg | 27.2% | 10.4% | 367 g |
| Iodine, mina | 16.6 µg | 150 µg | 11.1% | 4.3% | 904 g |
| ICobalt, Co | 10.8 µg | 10 µg | 108% | 41.4% | 93 g |
| I-Manganese, Mn | I-0.5106 mg | I-2 mg | 25.5% | 9.8% | 392 g |
| Ithusi, Cu | 192.1 µg | 1000 µg | 19.2% | 7.4% | 521 g |
| IMolybdenum, Mo. | 16.6 µg | 70 µg | 23.7% | 9.1% | 422 g |
| UNickel, uNi | 39.9 µg | ~ | |||
| U-Olovo, Sn | 3 µg | ~ | |||
| Selenium, Uma | 6.2 µg | 55 µg | 11.3% | 4.3% | 887 g |
| IStrontium, uSr. | 4 µg | ~ | |||
| Titan, wena | 34.5 µg | ~ | |||
| I-fluorine, uF | 47.1 µg | 4000 µg | 1.2% | 0.5% | 8493 g |
| I-Chrome, Cr | 5.6 µg | 50 µg | 11.2% | 4.3% | 893 g |
| Zinc, Zn | I-1.6548 mg | I-12 mg | 13.8% | 5.3% | 725 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 8.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 2.4 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-318.5 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-261 kcal.
Iphalishi leqanda elinemifino noma amakhowe ucebile amavithamini namaminerali afana ne: vithamini A - 33,3%, uvithamini B1 - 13,3%, uvithamini B2 - 22,2%, choline - 33,1%, uvithamini B5 - 24%, uvithamini B6 - 15% , uvithamini B12 - 13,3%, uvithamini D - 13%, uvithamini E - 15,3%, uvithamini H - 26%, uvithamini PP - 17,7%, potassium - 15,3%, i-silicon - 72,3% , i-phosphorus - 35,6%, i-chlorine - 13,8%, i-iron - 27,2%, iodine - 11,1%, i-cobalt - 108%, i-manganese - 25,5%, ithusi - 19,2%, i-molybdenum - 23,7%, selenium - 11,3%, chromium - 11,2%, zinc - 13,8%
- 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 D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- 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.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- 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.
- 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-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-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.
- 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.
- 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.
Okuqukethwe ikhalori KANYE NOKWENZIWA KOKWENZIWA KOKUPHAKATHI KWEZithako ZENDLELA YOKUPHUZA
- I-661 kCal
Omaka: Ukupheka, okuqukethwe ikhalori 261 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Iphalishi leqanda elinemifino noma amakhowe, iresiphi, amakhalori, izakhamzimba