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 | 215 kC | 1684 kC | 12.8% | 6% | 783 g, |
| Liprotheine | 19.4 g, | 76 g, | 25.5% | 11.9% | 392 g, |
| Mafura | 14.6 g, | 56 g, | 26.1% | 12.1% | 384 g, |
| Li-carbohydrate | 0.2 g, | 219 g, | 0.1% | 109500 g, | |
| metsi | 65.8 g, | 2273 g, | 2.9% | 1.3% | 3454 g, |
| divithamini | |||||
| Vithamine A, RE | 30 μg | 900 μg | 3.3% | 1.5% | 3000 g, |
| Retinol | 0.03 mg | ~ | |||
| Vithamine B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 g, |
| Vithamine B4, choline | 13.3 mg | 500 mg | 2.7% | 1.3% | 3759 g, |
| Vithamine B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 g, |
| Vithamine B9, folate | 86 μg | 400 μg | 21.5% | 10% | 465 g, |
| Vithamine B12, cobalamin | 0.47 μg | 3 μg | 15.7% | 7.3% | 638 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 0.9% | 5000 g, |
| Vithamine D3, cholecalciferol | 0.2 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.8% | 5556 g, |
| Vithamine K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.1% | 60000 g, |
| Vithamine PP, NE | 0.4 mg | 20 mg | 2% | 0.9% | 5000 g, |
| macronutrients | |||||
| Potasiamo, K | 31 mg | 2500 mg | 1.2% | 0.6% | 8065 g, |
| K'halsiamo, Ca | 88 mg | 1000 mg | 8.8% | 4.1% | 1136 g, |
| Magnesiamo, Mg | 5 mg | 400 mg | 1.3% | 0.6% | 8000 g, |
| Sodium, Na | 67 mg | 1300 mg | 5.2% | 2.4% | 1940 g, |
| Sebabole, S | 194 mg | 1000 mg | 19.4% | 9% | 515 g, |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 4.8% | 964 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.91 mg | 18 mg | 5.1% | 2.4% | 1978 g, |
| Koporo, Cu | 102 μg | 1000 μg | 10.2% | 4.7% | 980 g, |
| Selenium, Haeba | 3.6 μg | 55 μg | 6.5% | 3% | 1528 g, |
| Zinki, Zn | 0.69 mg | 12 mg | 5.8% | 2.7% | 1739 g, |
| Li-sterol | |||||
| Cholesterol | 84 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.92 g, | max 18.7 g | |||
| 12:0 Lauric | 0.014 g, | ~ | |||
| 14: 0 Myristic | 0.115 g, | ~ | |||
| 16: 0 Palmitic | 2.908 g, | ~ | |||
| 18: 0 Stearin | 0.785 g, | ~ | |||
| Li-acid tsa monounsaturated | 5.5 g, | Metsotso e 16.8 г | 32.7% | 15.2% | |
| 16: 1 Li-Palmitoleic | 0.742 g, | ~ | |||
| 18:1 Olein (omega-9) | 4.53 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.158 g, | ~ | |||
| Mafura a polyunsaturated acid | 2.98 g, | ho tloha 11.2 ho ea 20.6 | 26.6% | 12.4% | |
| 18: 2 Linoleic | 2.57 g, | ~ | |||
| 18:3 Linolenic | 0.108 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g, | ~ | |||
| Omega-3 mafura a acids | 0.187 g, | ho tloha 0.9 ho ea 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g, | ~ | |||
| Omega-6 mafura a acids | 2.57 g, | ho tloha 4.7 ho ea 16.8 | 54.7% | 25.4% |
Boleng ba matla ke 215 kcal.
Maoto a kana, a phehiloe livithamini le liminerale tse ruileng joalo ka: vithamine B2 - 11,1%, vithamine B9 - 21,5%, vithamine B12 - 15,7%
- 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 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.
Tags: lik'halori 215 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa bakeng sa maoto a khoho, a phehiloeng, likhalori, limatlafatsi, thepa ea bohlokoa Maoto a khoho, a phehiloeng