Okuqukethwe
Isingeniso
Lapho ukhetha imikhiqizo yokudla esitolo kanye nokubukeka komkhiqizo, kubalulekile ukunaka ulwazi mayelana nomkhiqizi, ukwakheka komkhiqizo, inani lokudla okunempilo, kanye neminye imininingwane ekhonjiswe emaphaketheni, okubalulekile futhi kumthengi. .
Ukufunda ukwakheka komkhiqizo ekupakisheni, ungafunda okuningi ngalokho esikudlayo.
Ukondleka okufanele kungumsebenzi oqhubekayo kuwe. Uma ufuna ngempela ukudla ukudla okunempilo kuphela, kuzothatha hhayi amandla kuphela kepha nolwazi - okungenani, kufanele ufunde ukuthi ungafunda kanjani amalebula futhi uqonde izincazelo.
Ukwakheka nokuqukethwe kwekhalori
| Inani lokudla okunempilo | Okuqukethwe (ngamagremu ayi-100) |
| Ikhalori | I-601 kcal |
| Amaprotheni | 20.7 g |
| Amafutha | I-52.9 gr |
| carbohydrate | 10.5 g |
| Water | I-8 gr |
| Fiber | 5 g |
| Inkomba ye-glycemic | 9 |
Amavithamini:
| Vitamins | Igama lamakhemikhali | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| Vitamin A | okulingana ne-Retinol | 5 ama-µg | 1% |
| Vitamin B1 | thiamine | I-1.84 mg | 123% |
| Vitamin B2 | riboflavin | I-0.18 mg | 10% |
| Vitamin C | ascorbic acid | I-0 mg | 0% |
| Vitamin E | umabhebhana | I-31.2 mg | 312% |
| Uvithamini B3 (PP) | niacin | I-15.7 mg | 79% |
| Vitamin B4 | choline | I-55.1 mg | 11% |
| Vitamin B5 | I-Pantothenic acid | I-1.13 mg | 23% |
| Vitamin B6 | i-pyridoxine | I-1.34 mg | 67% |
| Vitamin B9 | folic acid | 227 ama-µg | 57% |
Okuqukethwe kwamaminerali:
| Minerals | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| potassium | I-647 mg | 26% |
| Calcium | I-367 mg | 37% |
| magnesium | I-317 mg | 79% |
| phosphorus | I-530 mg | 53% |
| Sodium | I-160 mg | 12% |
| Iron | I-6.1 mg | 44% |
| Zinc | I-5 mg | 42% |
| selenium | I-53 mcg | 96% |
| I-Manganese | I-1.95 mg | 98% |
Okuqukethwe kwama-amino acid:
| Ama-amino acid abalulekile | Okuqukethwe ku-100gr | Amaphesenti wemfuneko yansuku zonke |
| I-Tryptophan | I-337 mg | 135% |
| Isoleucine | I-694 mg | 35% |
| Valine | I-1071 mg | 31% |
| Leucine | I-1343 mg | 27% |
| threonine | I-885 mg | 158% |
| lysine | I-710 mg | 44% |
| methionine | I-390 mg | 30% |
| phenylalanine | I-1050 mg | 53% |
| Arginine | I-1785 mg | 36% |
| histidine | I-523 mg | 35% |
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Isiphetho
Ngakho-ke, ukuba wusizo komkhiqizo kuncike ekuhlukanisweni kwawo kanye nesidingo sakho sezithako ezingeziwe nezakhi. Ukuze ungalahleki emhlabeni ongenamkhawulo wokulebula, ungakhohlwa ukuthi ukudla kwethu kufanele kusekelwe ekudleni okusha nokungalungiswanga njengemifino, izithelo, amakhambi, amajikijolo, okusanhlamvu, imidumba, ukwakheka kwayo akudingeki kufundwe. Ngakho engeza okunye ukudla okusha ekudleni kwakho.