Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a likahare tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ligrama tse 100 karolo e jeoang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba caloric | 383 kC | 1684 kC | 22.7% | 5.9% | 440 g, |
| Liprotheine | 5.2 g, | 76 g, | 6.8% | 1.8% | 1462 g, |
| Mafura | 5.2 g, | 56 g, | 9.3% | 2.4% | 1077 g, |
| Li-carbohydrate | 84.2 g, | 219 g, | 38.4% | 10% | 260 g, |
| Lisele tsa fiber | 6 g, | 20 g, | 30% | 7.8% | 333 g, |
| metsi | 2.2 g, | 2273 g, | 0.1% | 103318 g, | |
| Ash | 3.1 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 534 μg | 900 μg | 59.3% | 15.5% | 169 g, |
| Retinol | 0.53 mg | ~ | |||
| alpha carotenes | 25 μg | ~ | |||
| beta carotenes | 0.038 mg | 5 mg | 0.8% | 0.2% | 13158 g, |
| beta Cryptoxanthin | 5 μg | ~ | |||
| Lutein + Zeaxanthin | 576 μg | ~ | |||
| Vithamine B1, thiamine | 1.4 mg | 1.5 mg | 93.3% | 24.4% | 107 g, |
| Vithamine B2, riboflavin | 1.6 mg | 1.8 mg | 88.9% | 23.2% | 113 g, |
| Vithamine B4, choline | 15.7 mg | 500 mg | 3.1% | 0.8% | 3185 g, |
| Vithamine B5, pantothenic | 0.476 mg | 5 mg | 9.5% | 2.5% | 1050 g, |
| Vithamine B6, pyridoxine | 1.852 mg | 2 mg | 92.6% | 24.2% | 108 g, |
| Vithamine B9, folate | 1246 μg | 400 μg | 311.5% | 81.3% | 32 g, |
| Vithamine B12, cobalamin | 5.6 μg | 3 μg | 186.7% | 48.7% | 54 g, |
| Vithamine B12 E ekelitsoe | 5.6 μg | ~ | |||
| Vithamine C, ascorbic | 55.6 mg | 90 mg | 61.8% | 16.1% | 162 g, |
| Vithamine D, calciferol | 3.7 μg | 10 μg | 37% | 9.7% | 270 g, |
| Vithamine D3, cholecalciferol | 3.7 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1.07 mg | 15 mg | 7.1% | 1.9% | 1402 g, |
| Vithamine K, phylloquinone | 1.1 μg | 120 μg | 0.9% | 0.2% | 10909 g, |
| Vithamine PP, NE | 18.5 mg | 20 mg | 92.5% | 24.2% | 108 g, |
| macronutrients | |||||
| Potasiamo, K | 216 mg | 2500 mg | 8.6% | 2.2% | 1157 g, |
| K'halsiamo, Ca | 370 mg | 1000 mg | 37% | 9.7% | 270 g, |
| Magnesiamo, Mg | 59 mg | 400 mg | 14.8% | 3.9% | 678 g, |
| Sodium, Na | 493 mg | 1300 mg | 37.9% | 9.9% | 264 g, |
| Phosphorus, P. | 222 mg | 800 mg | 27.8% | 7.3% | 360 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 16.7 mg | 18 mg | 92.8% | 24.2% | 108 g, |
| Manganese, Mong | 0.79 mg | 2 mg | 39.5% | 10.3% | 253 g, |
| Koporo, Cu | 176 μg | 1000 μg | 17.6% | 4.6% | 568 g, |
| Selenium, Haeba | 11.8 μg | 55 μg | 21.5% | 5.6% | 466 g, |
| Zinki, Zn | 13.9 mg | 12 mg | 115.8% | 30.2% | 86 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 33.8 g, | max 100 g | |||
| Asiti e mafura | |||||
| Transgender | 0.1 g, | max 1.9 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.8 g, | max 18.7 g | |||
| 12:0 Lauric | 0.003 g, | ~ | |||
| 14: 0 Myristic | 0.017 g, | ~ | |||
| 16: 0 Palmitic | 0.683 g, | ~ | |||
| 18: 0 Stearin | 0.067 g, | ~ | |||
| 20:0 Searakhi | 0.008 g, | ~ | |||
| 22: 0 | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 2.2 g, | Metsotso e 16.8 г | 13.1% | 3.4% | |
| 16: 1 Li-Palmitoleic | 0.01 g, | ~ | |||
| 18:1 Olein (omega-9) | 2.19 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.016 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.8 g, | ho tloha 11.2 ho ea 20.6 | 16.1% | 4.2% | |
| 18: 2 Linoleic | 1.729 g, | ~ | |||
| 18:3 Linolenic | 0.071 g, | ~ | |||
| Omega-3 mafura a acids | 0.071 g, | ho tloha 0.9 ho ea 3.7 | 7.9% | 2.1% | |
| Omega-6 mafura a acids | 1.729 g, | ho tloha 4.7 ho ea 16.8 | 36.8% | 9.6% |
Boleng ba matla ke 383 kcal.
vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- 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 B2 e nka karolo liketsong tsa redox, e ntlafatsa kutloisiso ea mmala oa sehlahlo sa pono le phetoho e lefifi. Ho ja lijo tse sa lekaneng tsa vithamine B2 ho tsamaisana le ho tlola boemo ba letlalo, lera la mucous, leseli le holofetseng le pono ea shoalane.
- 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 B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- Vithamine B12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 ke li-vithamine tse amanang 'me li ameha ho theheng mali. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate, hammoho le phokolo ea mali, leukopenia, thrombocytopenia.
- vithamine C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- vithamine D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.