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 khalori | 207 kC | 1684 kC | 12.3% | 5.9% | 814 g, |
| Liprotheine | 6.2 g, | 76 g, | 8.2% | 4% | 1226 g, |
| Mafura | 2.7 g, | 56 g, | 4.8% | 2.3% | 2074 g, |
| Li-carbohydrate | 34.1 g, | 219 g, | 15.6% | 7.5% | 642 g, |
| Lisele tsa fiber | 6 g, | 20 g, | 30% | 14.5% | 333 g, |
| metsi | 49.7 g, | 2273 g, | 2.2% | 1.1% | 4573 g, |
| Ash | 1.3 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 15 μg | 900 μg | 1.7% | 0.8% | 6000 g, |
| Vithamine B1, thiamine | 0.41 mg | 1.5 mg | 27.3% | 13.2% | 366 g, |
| Vithamine B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 6.4% | 750 g, |
| Vithamine B5, pantothenic | 1.009 mg | 5 mg | 20.2% | 9.8% | 496 g, |
| Vithamine B6, pyridoxine | 0.42 mg | 2 mg | 21% | 10.1% | 476 g, |
| Vithamine B9, folate | 59 μg | 400 μg | 14.8% | 7.1% | 678 g, |
| Vithamine C, ascorbic | 7.6 mg | 90 mg | 8.4% | 4.1% | 1184 g, |
| Vithamine PP, NE | 7.4 mg | 20 mg | 37% | 17.9% | 270 g, |
| macronutrients | |||||
| Potasiamo, K | 1082 mg | 2500 mg | 43.3% | 20.9% | 231 g, |
| K'halsiamo, Ca | 86 mg | 1000 mg | 8.6% | 4.2% | 1163 g, |
| Magnesiamo, Mg | 62 mg | 400 mg | 15.5% | 7.5% | 645 g, |
| Sodium, Na | 28 mg | 1300 mg | 2.2% | 1.1% | 4643 g, |
| Sebabole, S | 62 mg | 1000 mg | 6.2% | 3% | 1613 g, |
| Phosphorus, P. | 175 mg | 800 mg | 21.9% | 10.6% | 457 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.9 mg | 18 mg | 5% | 2.4% | 2000 g, |
| Manganese, Mong | 0.163 mg | 2 mg | 8.2% | 4% | 1227 g, |
| Koporo, Cu | 1321 μg | 1000 μg | 132.1% | 63.8% | 76 g, |
| Zinki, Zn | 1.03 mg | 12 mg | 8.6% | 4.2% | 1165 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.414 g, | ~ | |||
| valine | 0.448 g, | ~ | |||
| Histidine * | 0.173 g, | ~ | |||
| Isoleucine | 0.371 g, | ~ | |||
| leucine | 0.472 g, | ~ | |||
| lysine | 0.477 g, | ~ | |||
| methionine | 0.081 g, | ~ | |||
| threonine | 0.323 g, | ~ | |||
| boitumelo | 0.103 g, | ~ | |||
| phenylalanine | 0.668 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.282 g, | ~ | |||
| Asiti ea aspartic | 0.684 g, | ~ | |||
| glycine | 0.39 g, | ~ | |||
| Asiti ea Glutamic | 0.868 g, | ~ | |||
| proline | 0.309 g, | ~ | |||
| serine | 0.415 g, | ~ | |||
| tyrosine | 0.456 g, | ~ | |||
| Cysteine ea tlhaho | 0.097 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.729 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.483 g, | ~ | |||
| 18: 0 Stearin | 0.246 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.344 g, | Metsotso e 16.8 г | 2% | 1% | |
| 16: 1 Li-Palmitoleic | 0.015 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.329 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.438 g, | ho tloha 11.2 ho ea 20.6 | 12.8% | 6.2% | |
| 18: 2 Linoleic | 1.106 g, | ~ | |||
| 18:3 Linolenic | 0.332 g, | ~ | |||
| Omega-3 mafura a acids | 0.332 g, | ho tloha 0.9 ho ea 3.7 | 36.9% | 17.8% | |
| Omega-6 mafura a acids | 1.106 g, | ho tloha 4.7 ho ea 16.8 | 23.5% | 11.4% |
Boleng ba matla ke 207 kcal.
- oz = 28.35 g (58.7 kcal)
Peo ea litholoana tsa bohobe, e halikiloeng li-vithamine le liminerale tse ngata tse kang: vithamine B1 - 27,3%, vithamine B2 - 13,3%, vithamine B5 - 20,2%, vithamine B6 - 21%, vithamine B9 - 14,8%, vithamine PP - 37 %, potasiamo - 43,3%, magnesium - 15,5%, phosphorus - 21,9%, koporo - 132,1%
- 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 B5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- 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 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.
- 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.
Tags: khalori ea 207 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, li na le thuso joang Peo ea litholoana tsa bohobe, e halikiloeng, lik'hilojule, limatlafatsi, thepa ea bohlokoa Peo ea litholoana tsa bohobe, e halikiloeng