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 | 296 kC | 1684 kC | 17.6% | 5.9% | 569 g, |
| Liprotheine | 15.27 g, | 76 g, | 20.1% | 6.8% | 498 g, |
| Mafura | 19.82 g, | 56 g, | 35.4% | 12% | 283 g, |
| Li-carbohydrate | 14.09 g, | 219 g, | 6.4% | 2.2% | 1554 g, |
| Lisele tsa fiber | 2.1 g, | 20 g, | 10.5% | 3.5% | 952 g, |
| metsi | 48.59 g, | 2273 g, | 2.1% | 0.7% | 4678 g, |
| Ash | 2.24 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.3% | 1500 g, |
| Vithamine B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 1.2% | 2857 g, |
| Vithamine B4, choline | 40.8 mg | 500 mg | 8.2% | 2.8% | 1225 g, |
| Vithamine B5, pantothenic | 1.017 mg | 5 mg | 20.3% | 6.9% | 492 g, |
| Vithamine B6, pyridoxine | 0.174 mg | 2 mg | 8.7% | 2.9% | 1149 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.3% | 13333 g, |
| Vithamine B12, cobalamin | 0.12 μg | 3 μg | 4% | 1.4% | 2500 g, |
| Vithamine D, calciferol | 0.3 μg | 10 μg | 3% | 1% | 3333 g, |
| Vithamine D3, cholecalciferol | 0.3 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1.27 mg | 15 mg | 8.5% | 2.9% | 1181 g, |
| beta tocopherol | 0.05 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 3.74 mg | ~ | |||
| tocopherol | 1.29 mg | ~ | |||
| Vithamine K, phylloquinone | 11 μg | 120 μg | 9.2% | 3.1% | 1091 g, |
| Dihydrophylloquinone | 22.4 μg | ~ | |||
| Vithamine PP, NE | 4.461 mg | 20 mg | 22.3% | 7.5% | 448 g, |
| Betaine | 17.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 265 mg | 2500 mg | 10.6% | 3.6% | 943 g, |
| K'halsiamo, Ca | 31 mg | 1000 mg | 3.1% | 1% | 3226 g, |
| Magnesiamo, Mg | 26 mg | 400 mg | 6.5% | 2.2% | 1538 g, |
| Sodium, Na | 557 mg | 1300 mg | 42.8% | 14.5% | 233 g, |
| Phosphorus, P. | 198 mg | 800 mg | 24.8% | 8.4% | 404 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.18 mg | 18 mg | 6.6% | 2.2% | 1525 g, |
| Manganese, Mong | 0.301 mg | 2 mg | 15.1% | 5.1% | 664 g, |
| Koporo, Cu | 139 μg | 1000 μg | 13.9% | 4.7% | 719 g, |
| Selenium, Haeba | 17.3 μg | 55 μg | 31.5% | 10.6% | 318 g, |
| Zinki, Zn | 1.24 mg | 12 mg | 10.3% | 3.5% | 968 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.866 g, | ~ | |||
| valine | 0.667 g, | ~ | |||
| Histidine * | 0.433 g, | ~ | |||
| Isoleucine | 0.623 g, | ~ | |||
| leucine | 1.035 g, | ~ | |||
| lysine | 0.999 g, | ~ | |||
| methionine | 0.31 g, | ~ | |||
| threonine | 0.571 g, | ~ | |||
| boitumelo | 0.188 g, | ~ | |||
| phenylalanine | 0.53 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.749 g, | ~ | |||
| Asiti ea aspartic | 1.221 g, | ~ | |||
| Hydroxyproline | 0.102 g, | ~ | |||
| glycine | 0.665 g, | ~ | |||
| Asiti ea Glutamic | 2.285 g, | ~ | |||
| proline | 0.702 g, | ~ | |||
| serine | 0.55 g, | ~ | |||
| tyrosine | 0.33 g, | ~ | |||
| Cysteine ea tlhaho | 0.172 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 43 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.992 g, | max 18.7 g | |||
| 16: 0 Palmitic | 3.057 g, | ~ | |||
| 18: 0 Stearin | 0.936 g, | ~ | |||
| Li-acid tsa monounsaturated | 8.862 g, | Metsotso e 16.8 г | 52.8% | 17.8% | |
| 16: 1 Li-Palmitoleic | 0.672 g, | ~ | |||
| 18:1 Olein (omega-9) | 8.076 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.114 g, | ~ | |||
| Mafura a polyunsaturated acid | 4.376 g, | ho tloha 11.2 ho ea 20.6 | 39.1% | 13.2% | |
| 18: 2 Linoleic | 4.145 g, | ~ | |||
| 18:3 Linolenic | 0.231 g, | ~ | |||
| Omega-3 mafura a acids | 0.231 g, | ho tloha 0.9 ho ea 3.7 | 25.7% | 8.7% | |
| Omega-6 mafura a acids | 4.145 g, | ho tloha 4.7 ho ea 16.8 | 88.2% | 29.8% |
Boleng ba matla ke 296 kcal.
Lisebelisoa tsa likhoho li phehiloe livithamini le liminerale tse ruileng joalo ka: vithamine B5 - 20,3%, vithamine PP - 22,3%, phosphorus - 24,8%, mankanese - 15,1%, koporo - 13,9%, selenium - 31,5 %
- 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 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.
- 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.
- 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.
Tags: lik'halori tse 296 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se nang le thuso Lisebelisoa tsa likhoho, tse phehiloeng, likhalori, limatlafatsi, thepa ea bohlokoa Lits'oaetso tsa likhoho, tse phehiloeng