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-329 kCal | I-1684 kCal | 19.5% | 5.9% | 512 g |
| Amaprotheni | 11.1 g | 76 g | 14.6% | 4.4% | 685 g |
| Amafutha | 1.5 g | 56 g | 2.7% | 0.8% | 3733 g |
| carbohydrate | 67.8 g | 219 g | 31% | 9.4% | 323 g |
| I-fiber ejwayelekile | 4.9 g | 20 g | 24.5% | 7.4% | 408 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 0.7 g | ~ | |||
| Vitamins | |||||
| Uvithamini B1, thiamine | I-0.25 mg | I-1.5 mg | 16.7% | 5.1% | 600 g |
| Uvithamini B2, riboflavin | I-0.08 mg | I-1.8 mg | 4.4% | 1.3% | 2250 g |
| Uvithamini B4, choline | I-76 mg | I-500 mg | 15.2% | 4.6% | 658 g |
| Uvithamini B5, i-pantothenic | I-0.5 mg | I-5 mg | 10% | 3% | 1000 g |
| Uvithamini B6, pyridoxine | I-0.22 mg | I-2 mg | 11% | 3.3% | 909 g |
| Uvithamini B9, folate | 35.5 µg | 400 µg | 8.9% | 2.7% | 1127 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.8 mg | I-15 mg | 12% | 3.6% | 833 g |
| Uvithamini H, biotin | 3 µg | 50 µg | 6% | 1.8% | 1667 g |
| Uvithamini PP, NE | I-4.3 mg | I-20 mg | 21.5% | 6.5% | 465 g |
| niacin | I-2.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-176 mg | I-2500 mg | 7% | 2.1% | 1420 g |
| ICalcium, Ca | I-24 mg | I-1000 mg | 2.4% | 0.7% | 4167 g |
| I-Silicon, Si | I-3 mg | I-30 mg | 10% | 3% | 1000 g |
| I-Magnesium, Mg | I-44 mg | I-400 mg | 11% | 3.3% | 909 g |
| I-Sodium, Na | I-4 mg | I-1300 mg | 0.3% | 0.1% | 32500 g |
| Isibabule, S | I-78 mg | I-1000 mg | 7.8% | 2.4% | 1282 g |
| IPhosphorus, uP | I-115 mg | I-800 mg | 14.4% | 4.4% | 696 g |
| Iklorini, Cl | I-24 mg | I-2300 mg | 1% | 0.3% | 9583 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 1220 µg | ~ | |||
| Bohr, B. | 74 µg | ~ | |||
| UVanadium, V | 100 µg | ~ | |||
| Insimbi, Fe | I-2.1 mg | I-18 mg | 11.7% | 3.6% | 857 g |
| ICobalt, Co | 2.4 µg | 10 µg | 24% | 7.3% | 417 g |
| I-Manganese, Mn | I-1.12 mg | I-2 mg | 56% | 17% | 179 g |
| Ithusi, Cu | 180 µg | 1000 µg | 18% | 5.5% | 556 g |
| IMolybdenum, Mo. | 15.9 µg | 70 µg | 22.7% | 6.9% | 440 g |
| UNickel, uNi | 9.3 µg | ~ | |||
| U-Olovo, Sn | 7.7 µg | ~ | |||
| Selenium, Uma | 6 µg | 55 µg | 10.9% | 3.3% | 917 g |
| Titan, wena | 18.1 µg | ~ | |||
| I-Chrome, Cr | 3.1 µg | 50 µg | 6.2% | 1.9% | 1613 g |
| Zinc, Zn | I-1.01 mg | I-12 mg | 8.4% | 2.6% | 1188 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 66.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.2 g | ubuningi be-100 г | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.3 g | ubuningi be-18.7 г |
Inani lamandla lingu-329 kcal.
- Ingilazi 250 ml = 160 gr (526.4 kcal)
- Ingilazi 200 ml = 130 gr (427.7 kcal)
- Isipuni ("ngaphezulu" ngaphandle kokudla oketshezi) = 25 g (82.3 kcal)
- Isipuni ("phezulu" ngaphandle kokudla oketshezi) = 8 g (26.3 kcal)
Ufulawa kakolweni, ibanga lokuqala icebile ngamavithamini namaminerali afana: i-vitamin B1 - 16,7%, i-choline - 15,2%, i-vitamin B6 - 11%, i-vitamin E - 12%, i-vitamin PP - 21,5%, i-magnesium - 11%, i-phosphorus - 14,4%, iron - 11,7%, cobalt - 24%, manganese - 56%, ithusi - 18%, molybdenum - 22,7%
- 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.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- 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 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.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- 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.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
AMANDLELA ANEMKHIQIZO Ufulawa kakolweni, ebangeni lokuqala
Omaka: okuqukethwe kwekhalori 329 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo kufulawa kakolweni, ibanga lokuqala, ama-calories, izakhi, izakhiwo eziwusizo Ufulawa kakolweni, ibanga lokuqala
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.