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-343 kCal | I-1684 kCal | 20.4% | 5.9% | 491 g |
| Amaprotheni | 7.02 g | 76 g | 9.2% | 2.7% | 1083 g |
| Amafutha | 1.75 g | 56 g | 3.1% | 0.9% | 3200 g |
| carbohydrate | 72.88 g | 219 g | 33.3% | 9.7% | 300 g |
| I-fiber ejwayelekile | 1.8 g | 20 g | 9% | 2.6% | 1111 g |
| Water | 10.76 g | 2273 g | 0.5% | 0.1% | 21125 g |
| Ash | 5.79 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 9 µg | 900 µg | 1% | 0.3% | 10000 g |
| I-Lutein + Zeaxanthin | 1 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.395 mg | I-1.5 mg | 26.3% | 7.7% | 380 g |
| Uvithamini B2, riboflavin | I-0.128 mg | I-1.8 mg | 7.1% | 2.1% | 1406 g |
| Uvithamini B4, choline | I-8.5 mg | I-500 mg | 1.7% | 0.5% | 5882 g |
| Uvithamini B6, pyridoxine | I-0.58 mg | I-2 mg | 29% | 8.5% | 345 g |
| Uvithamini B9, folate | 219 µg | 400 µg | 54.8% | 16% | 183 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.25 mg | I-15 mg | 1.7% | 0.5% | 6000 g |
| Uvithamini K, i-phylloquinone | 0.6 µg | 120 µg | 0.5% | 0.1% | 20000 g |
| Uvithamini PP, NE | I-3.509 mg | I-20 mg | 17.5% | 5.1% | 570 g |
| AmaMacronutrients | |||||
| I-Potassium, uK | I-801 mg | I-2500 mg | 32% | 9.3% | 312 g |
| ICalcium, Ca | I-35 mg | I-1000 mg | 3.5% | 1% | 2857 g |
| I-Magnesium, Mg | I-112 mg | I-400 mg | 28% | 8.2% | 357 g |
| I-Sodium, Na | I-1316 mg | I-1300 mg | 101.2% | 29.5% | 99 g |
| Isibabule, S | I-70.2 mg | I-1000 mg | 7% | 2% | 1425 g |
| IPhosphorus, uP | I-174 mg | I-800 mg | 21.8% | 6.4% | 460 g |
| Landelela Izinto | |||||
| Insimbi, Fe | I-2.53 mg | I-18 mg | 14.1% | 4.1% | 711 g |
| Ithusi, Cu | 272 µg | 1000 µg | 27.2% | 7.9% | 368 g |
| Selenium, Uma | 10.6 µg | 55 µg | 19.3% | 5.6% | 519 g |
| Zinc, Zn | I-1.21 mg | I-12 mg | 10.1% | 2.9% | 992 g |
| Ama-carbohydrate agayekayo | |||||
| I-Mono- ne-disaccharides (ushukela) | 1.75 g | ubuningi be-100 г | |||
| Ama-acid e-monounsaturated | 0.43 g | iminithi 16.8 г | 2.6% | 0.8% | |
| 16: 1 I-Palmitoleic | 0.002 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.426 g | ~ | |||
| 20: 1 IsiGadoleic (omega-9) | 0.002 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.833 g | kusuka ku-11.2 kuya ku-20.6 | 7.4% | 2.2% | |
| 18:2 Linoleic | 0.4 g | ~ | |||
| 18: 3 Ezomzimba | 0.427 g | ~ | |||
| 20: 2 I-Eicosadienoic, i-Omega-6, i-cis, i-cis | 0.001 g | ~ | |||
| 20: 4 I-Arachidonic | 0.004 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.429 g | kusuka ku-0.9 kuya ku-3.7 | 47.7% | 13.9% | |
| 22: 5 I-Docosapentaenoic (DPC), i-Omega-3 | 0.002 g | ~ | |||
| Ama-acids ama-Omega-6 | 0.405 g | kusuka ku-4.7 kuya ku-16.8 | 8.6% | 2.5% |
Inani lamandla lingu-343 kcal.
- inkomishi (1 NLEA ekhonzayo) = 62 g (212.7 kCal)
Irayisi eliphuzi ngezinongo, umxube owomile ucebile amavithamini namaminerali afana no: vithamini B1 - 26,3%, uvithamini B6 - 29%, uvithamini B9 - 54,8%, uvithamini PP - 17,5%, potassium - 32%, magnesium - 28%, i-phosphorus - 21,8%, i-iron - 14,1%, ithusi - 27,2%, i-selenium - 19,3%
- 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.
- 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 B6 njenge-coenzyme, babamba iqhaza ekuguqulweni komzimba kwama-nucleic acid kanye nama-amino acid. Ukushoda kwe-folate kuholela ekuthini kungasebenzi kahle kwama-nucleic acid namaprotheni, okuholela ekuvinjelweni kokukhula kwamaseli nokwehlukana, ikakhulukazi kwizicubu ezanda ngokushesha: umnkantsha, i-epithelium yamathumbu, njll. Ukusetshenziswa okunganele kwefolate ngesikhathi sokukhulelwa kungenye yezimbangela zokuvuthwa ngaphambi kwesikhathi, ukungondleki, ukukhubazeka okuzelwe kanye nokuphazamiseka kokukhula kwengane. Ukuhlangana okuqinile kukhonjisiwe phakathi kwamazinga e-folate ne-homocysteine kanye nengozi yesifo senhliziyo.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- 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.
- 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.
- selenium - isici esibalulekile sohlelo lokuzivikela lwe-antioxidant lomzimba womuntu, olunomphumela wokuzivikela emzimbeni, obamba iqhaza ekulawulweni kwesenzo samahomoni wegilo. Ukushoda kuholela kwisifo seKashin-Beck (i-osteoarthritis enokukhubazeka okuningi kwamalunga, umgogodla kanye nemikhawulo), isifo seKeshan (i-endemic myocardiopathy), ifa le-thrombastenia.
Omaka: okuqukethwe kwekhalori 343 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, amavithamini, amaminerali, yini ewusizo ngelayisi eliphuzi ngezinongo, ukuxuba okomile, amakhalori, izakhamzimba, izakhiwo eziwusizo Ilayisi eliphuzi nezinongo, ukuxuba okomile