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-656 kcal |
| Amaprotheni | I-16.2 gr |
| Amafutha | I-60.8 gr |
| carbohydrate | I-11.1 gr |
| Water | 3.8 g |
| Fiber | I-6.1 gr |
| Inkomba ye-glycemic | 15 |
Amavithamini:
| Vitamins | Igama lamakhemikhali | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| Vitamin A | okulingana ne-Retinol | I-8 mcg | 1% |
| Vitamin B1 | thiamine | I-0.39 mg | 26% |
| Vitamin B2 | riboflavin | I-0.12 mg | 7% |
| Vitamin C | ascorbic acid | I-5.8 mg | 8% |
| Vitamin E | umabhebhana | I-2.6 mg | 26% |
| Uvithamini B3 (PP) | niacin | I-4.8 mg | 24% |
| Vitamin B5 | I-Pantothenic acid | I-0.82 mg | 16% |
| Vitamin B6 | i-pyridoxine | I-0.8 mg | 40% |
| Vitamin B9 | folic acid | I-77 mcg | 19% |
| Vitamin K | phylloquinone | 2.7 ama-µg | 2% |
Okuqukethwe kwamaminerali:
| Minerals | Okuqukethwe ngamagremu ayi-100 | Amaphesenti wemfuneko yansuku zonke |
| potassium | I-474 mg | 19% |
| Calcium | I-89 mg | 9% |
| magnesium | I-120 mg | 30% |
| phosphorus | I-332 mg | 33% |
| Sodium | I-7 mg | 1% |
| Iron | I-2 mg | 14% |
| I-iodine | I-3 mg | 2% |
| Zinc | I-2.57 mg | 21% |
| selenium | 4.9 ama-µg | 9% |
| Copper | I-530 mcg | 53% |
| Sulfure | I-100 mg | 10% |
| Fluoride | 685 ama-µg | 17% |
| I-Manganese | I-1.9 mg | 95% |
Okuqukethwe kwama-amino acid:
| Ama-amino acid abalulekile | Okuqukethwe ku-100gr | Amaphesenti wemfuneko yansuku zonke |
| I-Tryptophan | I-170 mg | 68% |
| Isoleucine | I-625 mg | 31% |
| Valine | I-753 mg | 22% |
| Leucine | I-1170 mg | 23% |
| threonine | I-596 mg | 106% |
| lysine | I-424 mg | 27% |
| methionine | I-236 mg | 18% |
| phenylalanine | I-711 mg | 36% |
| Arginine | I-2278 mg | 46% |
| histidine | I-391 mg | 26% |
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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.