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 | 315 kC | 1684 kC | 18.7% | 5.9% | 535 g, |
| Liprotheine | 12.78 g, | 76 g, | 16.8% | 5.3% | 595 g, |
| Mafura | 28.19 g, | 56 g, | 50.3% | 16% | 199 g, |
| Li-carbohydrate | 1.69 g, | 219 g, | 0.8% | 0.3% | 12959 g, |
| metsi | 54.4 g, | 2273 g, | 2.4% | 0.8% | 4178 g, |
| Ash | 2.93 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.46 mg | 1.5 mg | 30.7% | 9.7% | 326 g, |
| Vithamine B2, riboflavin | 0.154 mg | 1.8 mg | 8.6% | 2.7% | 1169 g, |
| Vithamine B5, pantothenic | 0.302 mg | 5 mg | 6% | 1.9% | 1656 g, |
| Vithamine B6, pyridoxine | 0.16 mg | 2 mg | 8% | 2.5% | 1250 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.3% | 13333 g, |
| Vithamine B12, cobalamin | 1.08 μg | 3 μg | 36% | 11.4% | 278 g, |
| Vithamine PP, NE | 3.014 mg | 20 mg | 15.1% | 4.8% | 664 g, |
| macronutrients | |||||
| Potasiamo, K | 239 mg | 2500 mg | 9.6% | 3% | 1046 g, |
| K'halsiamo, Ca | 8 mg | 1000 mg | 0.8% | 0.3% | 12500 g, |
| Magnesiamo, Mg | 10 mg | 400 mg | 2.5% | 0.8% | 4000 g, |
| Sodium, Na | 1088 mg | 1300 mg | 83.7% | 26.6% | 119 g, |
| Sebabole, S | 127.8 mg | 1000 mg | 12.8% | 4.1% | 782 g, |
| Phosphorus, P. | 149 mg | 800 mg | 18.6% | 5.9% | 537 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.05 mg | 18 mg | 5.8% | 1.8% | 1714 g, |
| Manganese, Mong | 0.023 mg | 2 mg | 1.2% | 0.4% | 8696 g, |
| Koporo, Cu | 70 μg | 1000 μg | 7% | 2.2% | 1429 g, |
| Selenium, Haeba | 15.8 μg | 55 μg | 28.7% | 9.1% | 348 g, |
| Zinki, Zn | 1.57 mg | 12 mg | 13.1% | 4.2% | 764 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.824 g, | ~ | |||
| valine | 0.556 g, | ~ | |||
| Histidine * | 0.466 g, | ~ | |||
| Isoleucine | 0.558 g, | ~ | |||
| leucine | 1.01 g, | ~ | |||
| lysine | 1.086 g, | ~ | |||
| methionine | 0.337 g, | ~ | |||
| threonine | 0.569 g, | ~ | |||
| boitumelo | 0.149 g, | ~ | |||
| phenylalanine | 0.542 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.751 g, | ~ | |||
| Asiti ea aspartic | 1.205 g, | ~ | |||
| glycine | 0.658 g, | ~ | |||
| Asiti ea Glutamic | 2.051 g, | ~ | |||
| proline | 0.546 g, | ~ | |||
| serine | 0.519 g, | ~ | |||
| tyrosine | 0.419 g, | ~ | |||
| Cysteine ea tlhaho | 0.172 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 70 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 10.13 g, | max 18.7 g | |||
| 10: 0 Capric | 0.02 g, | ~ | |||
| 12:0 Lauric | 0.06 g, | ~ | |||
| 14: 0 Myristic | 0.37 g, | ~ | |||
| 16: 0 Palmitic | 6.32 g, | ~ | |||
| 18: 0 Stearin | 3.31 g, | ~ | |||
| Li-acid tsa monounsaturated | 13.26 g, | Metsotso e 16.8 г | 78.9% | 25% | |
| 16: 1 Li-Palmitoleic | 0.89 g, | ~ | |||
| 18:1 Olein (omega-9) | 12.37 g, | ~ | |||
| Mafura a polyunsaturated acid | 3.04 g, | ho tloha 11.2 ho ea 20.6 | 27.1% | 8.6% | |
| 18: 2 Linoleic | 2.62 g, | ~ | |||
| 18:3 Linolenic | 0.29 g, | ~ | |||
| 20:4 Arachidonic | 0.13 g, | ~ | |||
| Omega-3 mafura a acids | 0.29 g, | ho tloha 0.9 ho ea 3.7 | 32.2% | 10.2% | |
| Omega-6 mafura a acids | 2.75 g, | ho tloha 4.7 ho ea 16.8 | 58.5% | 18.6% |
Boleng ba matla ke 315 kcal.
- oz = 28.35 g (89.3 kcal)
- thepa = 65 g (204.8 kCal)
Ham e khaotsoe li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 30,7%, vithamine B12 - 36%, vithamine PP - 15,1%, phosphorus - 18,6%, selenium - 28,7%, zinc - 13,1%
- 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 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 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.
- 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: khalori e nang le 315 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, ke eng e molemo Ho chokoa ham, lik'hilojule, limatlafatsi, thepa ea bohlokoa.