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 | 486 kC | 1684 kC | 28.9% | 5.9% | 347 g, |
| Liprotheine | 16.54 g, | 76 g, | 21.8% | 4.5% | 459 g, |
| Mafura | 30.74 g, | 56 g, | 54.9% | 11.3% | 182 g, |
| Li-carbohydrate | 7.72 g, | 219 g, | 3.5% | 0.7% | 2837 g, |
| Lisele tsa fiber | 34.4 g, | 20 g, | 172% | 35.4% | 58 g, |
| metsi | 5.8 g, | 2273 g, | 0.3% | 0.1% | 39190 g, |
| Ash | 4.8 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.62 mg | 1.5 mg | 41.3% | 8.5% | 242 g, |
| Vithamine B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 1.9% | 1059 g, |
| Vithamine C, ascorbic | 1.6 mg | 90 mg | 1.8% | 0.4% | 5625 g, |
| Vithamine E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 0.7% | 3000 g, |
| Vithamine PP, NE | 8.83 mg | 20 mg | 44.2% | 9.1% | 227 g, |
| macronutrients | |||||
| Potasiamo, K | 407 mg | 2500 mg | 16.3% | 3.4% | 614 g, |
| K'halsiamo, Ca | 631 mg | 1000 mg | 63.1% | 13% | 158 g, |
| Magnesiamo, Mg | 335 mg | 400 mg | 83.8% | 17.2% | 119 g, |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 0.2% | 8125 g, |
| Sebabole, S | 165.4 mg | 1000 mg | 16.5% | 3.4% | 605 g, |
| Phosphorus, P. | 860 mg | 800 mg | 107.5% | 22.1% | 93 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 7.72 mg | 18 mg | 42.9% | 8.8% | 233 g, |
| Manganese, Mong | 2.723 mg | 2 mg | 136.2% | 28% | 73 g, |
| Koporo, Cu | 924 μg | 1000 μg | 92.4% | 19% | 108 g, |
| Selenium, Haeba | 55.2 μg | 55 μg | 100.4% | 20.7% | 100 g, |
| Zinki, Zn | 4.58 mg | 12 mg | 38.2% | 7.9% | 262 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.143 g, | ~ | |||
| valine | 0.95 g, | ~ | |||
| Histidine * | 0.531 g, | ~ | |||
| Isoleucine | 0.801 g, | ~ | |||
| leucine | 1.371 g, | ~ | |||
| lysine | 0.97 g, | ~ | |||
| methionine | 0.588 g, | ~ | |||
| threonine | 0.709 g, | ~ | |||
| boitumelo | 0.436 g, | ~ | |||
| phenylalanine | 1.016 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.044 g, | ~ | |||
| Asiti ea aspartic | 1.689 g, | ~ | |||
| glycine | 0.943 g, | ~ | |||
| Asiti ea Glutamic | 3.5 g, | ~ | |||
| proline | 0.776 g, | ~ | |||
| serine | 1.049 g, | ~ | |||
| tyrosine | 0.563 g, | ~ | |||
| Cysteine ea tlhaho | 0.407 g, | ~ | |||
| Asiti e mafura | |||||
| Transgender | 0.14 g, | max 1.9 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.33 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.03 g, | ~ | |||
| 15:0 Pentadecanoic | 0.03 g, | ~ | |||
| 16: 0 Palmitic | 2.17 g, | ~ | |||
| 17-0 margarine | 0.063 g, | ~ | |||
| 18: 0 Stearin | 0.912 g, | ~ | |||
| 20:0 Searakhi | 0.093 g, | ~ | |||
| 22: 0 | 0.032 g, | ~ | |||
| Li-acid tsa monounsaturated | 2.309 g, | Metsotso e 16.8 г | 13.7% | 2.8% | |
| 14: 1 Myristoleic | 0.03 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.029 g, | ~ | |||
| 18:1 Olein (omega-9) | 2.203 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.046 g, | ~ | |||
| Mafura a polyunsaturated acid | 23.665 g, | ho tloha 11.2 ho ea 20.6 | 114.9% | 23.6% | |
| 18: 2 Linoleic | 5.835 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 5.835 g, | ~ | |||
| 18:3 Linolenic | 17.83 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 17.83 g, | ~ | |||
| Omega-3 mafura a acids | 17.83 g, | ho tloha 0.9 ho ea 3.7 | 481.9% | 99.2% | |
| Omega-6 mafura a acids | 5.835 g, | ho tloha 4.7 ho ea 16.8 | 100% | 20.6% |
Boleng ba matla ke 486 kcal.
- oz = 28.35 g (137.8 kcal)
Peo ea Chia, e omisitsoeng livithamini le liminerale tse ruileng joalo ka: vithamine B1 - 41,3%, vithamine PP - 44,2%, potasiamo - 16,3%, calcium - 63,1%, magnesium - 83,8%, phosphorus - 107,5 %, tšepe - 42,9, 136,2%, mankanese - 92,4%, koporo - 100,4%, selenium - 38,2%, 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 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.
- 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.
Tags: lik'halori tse 486 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang peo ea Chia, e omisitsoeng, likhalori, limatlafatsi, thepa e ntle ea peo ea Chia, e omisitsoeng