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-298 kCal | I-1684 kCal | 17.7% | 5.9% | 565 g |
| Amaprotheni | 8.9 g | 76 g | 11.7% | 3.9% | 854 g |
| Amafutha | 1.7 g | 56 g | 3% | 1% | 3294 g |
| carbohydrate | 61.8 g | 219 g | 28.2% | 9.5% | 354 g |
| I-fiber ejwayelekile | 12.4 g | 20 g | 62% | 20.8% | 161 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.35 mg | I-1.5 mg | 23.3% | 7.8% | 429 g |
| Uvithamini B2, riboflavin | I-0.13 mg | I-1.8 mg | 7.2% | 2.4% | 1385 g |
| Uvithamini B4, choline | I-20.6 mg | I-500 mg | 4.1% | 1.4% | 2427 g |
| Uvithamini B5, i-pantothenic | I-0.492 mg | I-5 mg | 9.8% | 3.3% | 1016 g |
| Uvithamini B6, pyridoxine | I-0.25 mg | I-2 mg | 12.5% | 4.2% | 800 g |
| Uvithamini B9, folate | 50 µg | 400 µg | 12.5% | 4.2% | 800 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.9 mg | I-15 mg | 12.7% | 4.3% | 789 g |
| Uvithamini H, biotin | 3 µg | 50 µg | 6% | 2% | 1667 g |
| Uvithamini K, i-phylloquinone | 5.9 µg | 120 µg | 4.9% | 1.6% | 2034 g |
| Uvithamini PP, NE | I-2.8 mg | I-20 mg | 14% | 4.7% | 714 g |
| niacin | I-1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-350 mg | I-2500 mg | 14% | 4.7% | 714 g |
| ICalcium, Ca | I-34 mg | I-1000 mg | 3.4% | 1.1% | 2941 g |
| I-Magnesium, Mg | I-60 mg | I-400 mg | 15% | 5% | 667 g |
| I-Sodium, Na | I-2 mg | I-1300 mg | 0.2% | 0.1% | 65000 g |
| Isibabule, S | I-68 mg | I-1000 mg | 6.8% | 2.3% | 1471 g |
| IPhosphorus, uP | I-189 mg | I-800 mg | 23.6% | 7.9% | 423 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 270 µg | ~ | |||
| Insimbi, Fe | I-3.5 mg | I-18 mg | 19.4% | 6.5% | 514 g |
| Iodine, mina | 3.9 µg | 150 µg | 2.6% | 0.9% | 3846 g |
| I-Manganese, Mn | I-1.34 mg | I-2 mg | 67% | 22.5% | 149 g |
| Ithusi, Cu | 230 µg | 1000 µg | 23% | 7.7% | 435 g |
| IMolybdenum, Mo. | 6.4 µg | 70 µg | 9.1% | 3.1% | 1094 g |
| Selenium, Uma | 14.4 µg | 55 µg | 26.2% | 8.8% | 382 g |
| I-fluorine, uF | 38 µg | 4000 µg | 1% | 0.3% | 10526 g |
| Zinc, Zn | I-1.23 mg | I-12 mg | 10.3% | 3.5% | 976 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 60.7 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 0.9 g | ubuningi be-100 г | |||
| Ama-Amino Acids abalulekile | |||||
| I-Arginine * | 0.42 g | ~ | |||
| i-valine | 0.51 g | ~ | |||
| Umlando * | 0.19 g | ~ | |||
| Isoleucine | 0.38 g | ~ | |||
| i-leucine | 0.58 g | ~ | |||
| lysine | 0.3 g | ~ | |||
| i-methionine | 0.12 g | ~ | |||
| I-Methionine + iCysteine | 0.27 g | ~ | |||
| i-threonine | 0.26 g | ~ | |||
| sdudlamin | 0.11 g | ~ | |||
| phenylalanine | 0.5 g | ~ | |||
| I-Phenylalanine + iTyrosine | 0.76 g | ~ | |||
| Ama-amino acid angashintshwa | |||||
| i-anine | 0.42 g | ~ | |||
| I-aspartic acid | 0.69 g | ~ | |||
| glycine | 0.45 g | ~ | |||
| I-Glutamic acid | 1.97 g | ~ | |||
| Amaprotheni | 0.56 g | ~ | |||
| i-serine | 0.42 g | ~ | |||
| i-tyrosine | 0.26 g | ~ | |||
| I-Cysteine | 0.15 g | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.2 g | ubuningi be-18.7 г | |||
| 16: 0 I-Palmitic | 0.16 g | ~ | |||
| 18: 0 UStearin | 0.01 g | ~ | |||
| 20: 0 I-Arachinic | 0.01 g | ~ | |||
| Ama-acid e-monounsaturated | 0.16 g | iminithi 16.8 г | 1% | 0.3% | |
| 16: 1 I-Palmitoleic | 0.01 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.15 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.84 g | kusuka ku-11.2 kuya ku-20.6 | 7.5% | 2.5% | |
| 18:2 Linoleic | 0.74 g | ~ | |||
| 18: 3 Ezomzimba | 0.1 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.1 g | kusuka ku-0.9 kuya ku-3.7 | 11.1% | 3.7% | |
| Ama-acids ama-Omega-6 | 0.74 g | kusuka ku-4.7 kuya ku-16.8 | 15.7% | 5.3% |
Inani lamandla lingu-298 kcal.
- Ingilazi 250 ml = 160 gr (476.8 kcal)
- Ingilazi 200 ml = 130 gr (387.4 kcal)
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 25 g (74.5 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 8 g (23.8 kcal)
Ufulawa ka-Rye, uhlutshiwe ucebile amavithamini namaminerali njenge: vitamin B1 - 23,3%, vitamin B6 - 12,5%, vitamin B9 - 12,5%, vitamin E - 12,7%, vitamin PP - 14%, potassium - 14% , i-magnesium - 15%, i-phosphorus - 23,6%, i-iron - 19,4%, i-manganese - 67%, ithusi - 23%, i-selenium - 26,2%
- 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.
- 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.
- 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.
- 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.
- 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.
Omaka: okuqukethwe kwe-caloric 298 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ukusetshenziswa kukafulawa we-Rye, ehlutshiwe, ama-calories, izakhi, izakhiwo eziwusizo Ufulawa we-Rye, ohlutshiwe
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.