Okuqukethwe
Isingeniso
Lapho ukhetha imikhiqizo yokudla esitolo, ngaphezu kokubukeka komkhiqizo, kubalulekile ukunaka ulwazi mayelana nomkhiqizi, ukwakheka komkhiqizo, inani lokudla okunempilo, kanye neminye imininingwane ekhonjiswe emaphaketheni, nakho okubalulekile. okomthengi.
Ukufunda ukwakheka komkhiqizo kuphakethe, ungafunda okuningi ngokudla kwethu.
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-190 kcal |
| Amaprotheni | 20.3 g |
| Amafutha | 10.5 g |
| carbohydrate | I-3.7 gr |
| Water | 60.5 g |
| Fiber | 0.3 g |
| Cholesterol | I-71 mg |
Amavithamini:
| Vitamins | Igama lamakhemikhali | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| Vitamin A | okulingana ne-Retinol | 10 ama-µg | 1% |
| Vitamin B1 | thiamine | I-0.16 mg | 11% |
| Vitamin B2 | riboflavin | I-0.11 mg | 6% |
| Vitamin C | ascorbic acid | I-1.1 mg | 2% |
| Vitamin E | umabhebhana | I-3.2 mg | 32% |
| Uvithamini B3 (PP) | niacin | I-10.2 mg | 51% |
Okuqukethwe kwamaminerali:
| Minerals | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| potassium | I-352 mg | 14% |
| Calcium | I-80 mg | 8% |
| magnesium | I-41 mg | 10% |
| phosphorus | I-271 mg | 27% |
| Sodium | I-1352 mg | 104% |
| Iron | I-1.4 mg | 10% |
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Isiphetho
Ngakho-ke, ukuba usizo komkhiqizo kuncike ekuhlukanisweni kwawo kanye nesidingo sakho sezithako ezingeziwe nezakhi. Ukuze ungalahleki emhlabeni ongenamkhawulo wokulebula, ungakhohlwa ukuthi ukudla kwethu kufanele kusekelwe ekudleni okusha nokungalungiswanga okufana nemifino, izithelo, amakhambi, amajikijolo, okusanhlamvu, imidumba, ukwakheka kwayo akudingeki wafunda. Ngakho-ke vele ungeze ukudla okusha ekudleni kwakho.