Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a litaba tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ngoe dikgerama 100 karolo e jehang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba caloric | 345 kC | 1684 kC | 20.5% | 5.9% | 488 g, |
| Liprotheine | 10.5 g, | 76 g, | 13.8% | 4% | 724 g, |
| Mafura | 1.6 g, | 56 g, | 2.9% | 0.8% | 3500 g, |
| Li-carbohydrate | 64.42 g, | 219 g, | 29.4% | 8.5% | 340 g, |
| Lisele tsa fiber | 10.1 g, | 20 g, | 50.5% | 14.6% | 198 g, |
| metsi | 12.11 g, | 2273 g, | 0.5% | 0.1% | 18770 g, |
| Ash | 1.28 g, | ~ | |||
| divithamini | |||||
| Lutein + Zeaxanthin | 160 μg | ~ | |||
| Vithamine B1, thiamine | 0.37 mg | 1.5 mg | 24.7% | 7.2% | 405 g, |
| Vithamine B2, riboflavin | 0.114 mg | 1.8 mg | 6.3% | 1.8% | 1579 g, |
| Vithamine B4, choline | 37.8 mg | 500 mg | 7.6% | 2.2% | 1323 g, |
| Vithamine B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 0.8% | 3448 g, |
| Vithamine B6, pyridoxine | 0.396 mg | 2 mg | 19.8% | 5.7% | 505 g, |
| Vithamine B9, folate | 8 μg | 400 μg | 2% | 0.6% | 5000 g, |
| Vithamine E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.1% | 2632 g, |
| Vithamine K, phylloquinone | 2.2 μg | 120 μg | 1.8% | 0.5% | 5455 g, |
| Vithamine PP, NE | 6.269 mg | 20 mg | 31.3% | 9.1% | 319 g, |
| Betaine | 65.5 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 309 mg | 2500 mg | 12.4% | 3.6% | 809 g, |
| K'halsiamo, Ca | 32 mg | 1000 mg | 3.2% | 0.9% | 3125 g, |
| Magnesiamo, Mg | 96 mg | 400 mg | 24% | 7% | 417 g, |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.1% | 32500 g, |
| Sebabole, S | 105 mg | 1000 mg | 10.5% | 3% | 952 g, |
| Phosphorus, P. | 296 mg | 800 mg | 37% | 10.7% | 270 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.68 mg | 18 mg | 14.9% | 4.3% | 672 g, |
| Manganese, Mong | 1.034 mg | 2 mg | 51.7% | 15% | 193 g, |
| Koporo, Cu | 343 μg | 1000 μg | 34.3% | 9.9% | 292 g, |
| Selenium, Haeba | 37.7 μg | 55 μg | 68.5% | 19.9% | 146 g, |
| Zinki, Zn | 2 mg | 12 mg | 16.7% | 4.8% | 600 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.8 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.526 g, | ~ | |||
| valine | 0.515 g, | ~ | |||
| Histidine * | 0.236 g, | ~ | |||
| Isoleucine | 0.383 g, | ~ | |||
| leucine | 0.713 g, | ~ | |||
| lysine | 0.391 g, | ~ | |||
| methionine | 0.202 g, | ~ | |||
| threonine | 0.356 g, | ~ | |||
| boitumelo | 0.175 g, | ~ | |||
| phenylalanine | 0.589 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.409 g, | ~ | |||
| Asiti ea aspartic | 0.655 g, | ~ | |||
| glycine | 0.38 g, | ~ | |||
| Asiti ea Glutamic | 2.741 g, | ~ | |||
| proline | 1.247 g, | ~ | |||
| serine | 0.443 g, | ~ | |||
| tyrosine | 0.301 g, | ~ | |||
| Cysteine ea tlhaho | 0.232 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.335 g, | max 18.7 g | |||
| 12:0 Lauric | 0.004 g, | ~ | |||
| 14: 0 Myristic | 0.008 g, | ~ | |||
| 16: 0 Palmitic | 0.286 g, | ~ | |||
| 18: 0 Stearin | 0.012 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.205 g, | Metsotso e 16.8 г | 1.2% | 0.3% | |
| 16: 1 Li-Palmitoleic | 0.004 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.168 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.771 g, | ho tloha 11.2 ho ea 20.6 | 6.9% | 2% | |
| 18: 2 Linoleic | 0.695 g, | ~ | |||
| 18:3 Linolenic | 0.077 g, | ~ | |||
| Omega-3 mafura a acids | 0.077 g, | ho tloha 0.9 ho ea 3.7 | 8.6% | 2.5% | |
| Omega-6 mafura a acids | 0.695 g, | ho tloha 4.7 ho ea 16.8 | 14.8% | 4.3% |
Boleng ba matla ke 345 kcal.
- senoelo = 148 g (510.6 kCal)
Phofo ea harese kapa e sitsoeng li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 24,7%, vithamine B6 - 19,8%, vithamine PP - 31,3%, potasiamo - 12,4%, magnesium - 24%, phosphorus - 37, 14,9%, tšepe - 51,7%, mankanese - 34,3%, koporo - 68,5%, selenium - 16,7%, zinki - XNUMX%
- Vithamine B1 ke karolo ea li-enzyme tsa bohlokoahali tsa k'habohaedreite le metabolism ea matla, e fang 'mele matla le lintho tsa polasetiki, hammoho le metabolism ea li-amino acid tse nang le makala. Ho hloka vithamine ena ho lebisa ho mathata a tebileng a lits'ebetso tsa methapo, tšilo ea lijo le pelo.
- Vithamine B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- Vithamine PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho noa vithamine e sa lekaneng ho tsamaisana le ho ferekana ha boemo bo tloaelehileng ba letlalo, pampiri ea meno le tsamaiso ea methapo.
- potasiamo ke ion e ka sehloohong ea lisele tse nkang karolo ho laola taolo ea metsi, acid le electrolyte, e nka karolo ts'ebetsong ea tšusumetso ea methapo, taolo ea khatello.
- magnesium e nka karolo metabolism ea matla, synthesis ea liprotheine, li-acid tsa nucleic, e na le matla a ho tsitsisa lera, ho hlokahala ho boloka homeostasis ea calcium, potasiamo le sodium. Ho haella ha magnesium ho lebisa ho hypomagnesemia, kotsi e eketsehang ea ho ba le khatello e phahameng ea mali, lefu la pelo.
- phosphorus e nka karolo lits'ebetsong tse ngata tsa mmele, ho kenyeletsoa metabolism ea matla, e laola botsitso ba acid-base, ke karolo ea phospholipids, nucleotides le nucleic acid, ea hlokahala bakeng sa ho ts'oaroa ha masapo le meno. Khaello e lebisa ho anorexia, khaello ea mali, li-rickets.
- tšepe ke karolo ea liprotheine tsa mesebetsi e fapaneng, ho kenyeletsoa le li-enzyme. E nka karolo ho tsamaisoa ha lielektrone, oksijene, e netefatsa ts'ebetso ea liphetoho tsa redox le ts'ebetso ea peroxidation. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali ea hypochromic, atony e haelloang ke myoglobin ea mesifa ea masapo, mokhathala o eketsehileng, myocardiopathy, atrophic gastritis.
- Manganese kenya letsoho ho theho ea lesapo le dinama tse nyenyane tse connective, ke karolo ea enzyme amehang metabolism ea amino acid, lik'habohaedreite, catecholamine; bohlokwa bakeng sa tswakana ea k'holeseterole le nucleotide Tšebeliso e sa lekaneng e tsamaisana le ho fokotseha ha kholo, mathata a tsamaiso ea ho ikatisa, ho fokola ha lesapo la masapo, mathata a lik'habohaedreite le lipid metabolism.
- koporo ke karolo ea li-enzyme tse nang le ts'ebetso ea redox hape e kenang metabolism ea tšepe, e hlohlelletsa ho monya liprotheine le lik'habohaedreite. E nka karolo lits'ebetsong tsa ho fa lisele tsa 'mele oa motho le oksijene. Ho haella hona ho bonts'oa ke mathata a sebopeho sa methapo ea pelo le masapo, nts'etsopele ea lisele tse sebetsang tsa dysplasia.
- Selenium - karolo ea bohlokoa ea sistimi ea ts'ireletso ea antioxidant ea 'mele oa motho, e na le phello ea boits'ireletso ea mmele, e nka karolo ho laoleng ketso ea lihormone tsa qoqotho. Khaello e lebisa ho lefu la Kashin-Beck (lefu la masapo le nang le bofokoli bo bongata ba manonyeletso, mokokotlo le lipheletso), lefu la Keshan (lefu la pelo le tšoaetsoang), lefutso thrombastenia.
- zinki ke karolo ea li-enzyme tse fetang 300, e kenang ts'ebetsong ea ho kopanya le ho bola ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse ngata. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano le mathata a lesea. Liphuputso tsa morao-rao li senotse bokhoni ba litekanyetso tse phahameng tsa zinki ho sitisa ho monya koporo mme ka tsela eo li kenya letsoho kholisong ea phokolo ea mali.
Tags: Likahare tsa khalori 345 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, hore na phofo ea harese kapa grits li na le thuso joang, likhalori, limatlafatsi, thepa ea bohlokoa ea phofo ea harese kapa grits