Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-130 kCal | I-1684 kCal | 7.7% | 5.9% | 1295 g |
| Amaprotheni | 3.8 g | 76 g | 5% | 3.8% | 2000 g |
| Amafutha | 10 g | 56 g | 17.9% | 13.8% | 560 g |
| carbohydrate | 5.6 g | 219 g | 2.6% | 2% | 3911 g |
| ama-asidi wemvelo | 0.9 g | ~ | |||
| Water | 78.5 g | 2273 g | 3.5% | 2.7% | 2896 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 77 µg | 900 µg | 8.6% | 6.6% | 1169 g |
| I-Retinol | I-0.07 mg | ~ | |||
| i-beta Carotene | I-0.04 mg | I-5 mg | 0.8% | 0.6% | 12500 g |
| Uvithamini B1, thiamine | I-0.04 mg | I-1.5 mg | 2.7% | 2.1% | 3750 g |
| Uvithamini B2, riboflavin | I-0.11 mg | I-1.8 mg | 6.1% | 4.7% | 1636 g |
| Uvithamini B4, choline | I-47.6 mg | I-500 mg | 9.5% | 7.3% | 1050 g |
| Uvithamini B5, i-pantothenic | I-0.3 mg | I-5 mg | 6% | 4.6% | 1667 g |
| Uvithamini B6, pyridoxine | I-0.04 mg | I-2 mg | 2% | 1.5% | 5000 g |
| Uvithamini B9, folate | 10 µg | 400 µg | 2.5% | 1.9% | 4000 g |
| Uvithamini B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 10.2% | 750 g |
| Uvithamini C, ascorbic | I-0.7 mg | I-90 mg | 0.8% | 0.6% | 12857 g |
| Uvithamini D, calciferol | 0.08 µg | 10 µg | 0.8% | 0.6% | 12500 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.3 mg | I-15 mg | 2% | 1.5% | 5000 g |
| Uvithamini H, biotin | 3.38 µg | 50 µg | 6.8% | 5.2% | 1479 g |
| Uvithamini K, i-phylloquinone | 0.5 µg | 120 µg | 0.4% | 0.3% | 24000 g |
| Uvithamini PP, NE | I-1.1 mg | I-20 mg | 5.5% | 4.2% | 1818 g |
| niacin | I-0.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-165 mg | I-2500 mg | 6.6% | 5.1% | 1515 g |
| ICalcium, Ca | I-120 mg | I-1000 mg | 12% | 9.2% | 833 g |
| I-Magnesium, Mg | I-13 mg | I-400 mg | 3.3% | 2.5% | 3077 g |
| I-Sodium, Na | I-65 mg | I-1300 mg | 5% | 3.8% | 2000 g |
| Isibabule, S | I-38 mg | I-1000 mg | 3.8% | 2.9% | 2632 g |
| IPhosphorus, uP | I-82 mg | I-800 mg | 10.3% | 7.9% | 976 g |
| Iklorini, Cl | I-76 mg | I-2300 mg | 3.3% | 2.5% | 3026 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 50 µg | ~ | |||
| Insimbi, Fe | I-0.1 mg | I-18 mg | 0.6% | 0.5% | 18000 g |
| Iodine, mina | 9 µg | 150 µg | 6% | 4.6% | 1667 g |
| ICobalt, Co | 0.3 µg | 10 µg | 3% | 2.3% | 3333 g |
| I-Manganese, Mn | I-0.003 mg | I-2 mg | 0.2% | 0.2% | 66667 g |
| Ithusi, Cu | 22 µg | 1000 µg | 2.2% | 1.7% | 4545 g |
| IMolybdenum, Mo. | 5 µg | 70 µg | 7.1% | 5.5% | 1400 g |
| U-Olovo, Sn | 13 µg | ~ | |||
| Selenium, Uma | 0.4 µg | 55 µg | 0.7% | 0.5% | 13750 g |
| IStrontium, uSr. | 17 µg | ~ | |||
| I-fluorine, uF | 17 µg | 4000 µg | 0.4% | 0.3% | 23529 g |
| I-Chrome, Cr | 2 µg | 50 µg | 4% | 3.1% | 2500 g |
| Zinc, Zn | I-0.3 mg | I-12 mg | 2.5% | 1.9% | 4000 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 5.6 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-30 mg | ubukhulu obungama-300 mg | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 5.8 g | ubuningi be-18.7 г | |||
| Ama-acid e-monounsaturated | 3.03 g | iminithi 16.8 г | 18% | 13.8% | |
| Amafutha e-Polyunsaturated acids | 0.47 g | kusuka ku-11.2 kuya ku-20.6 | 4.2% | 3.2% | |
| Ama-acids ama-Omega-3 | 0.09 g | kusuka ku-0.9 kuya ku-3.7 | 10% | 7.7% | |
| Ama-acids ama-Omega-6 | 0.38 g | kusuka ku-4.7 kuya ku-16.8 | 8.1% | 6.2% |
Inani lamandla lingu-130 kcal.
- 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.
- 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.
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.