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 | 413 kC | 1684 kC | 24.5% | 5.9% | 408 g, |
| Liprotheine | 6.47 g, | 76 g, | 8.5% | 2.1% | 1175 g, |
| Mafura | 10.98 g, | 56 g, | 19.6% | 4.7% | 510 g, |
| Li-carbohydrate | 71.65 g, | 219 g, | 32.7% | 7.9% | 306 g, |
| Lisele tsa fiber | 0.4 g, | 20 g, | 2% | 0.5% | 5000 g, |
| metsi | 8.69 g, | 2273 g, | 0.4% | 0.1% | 26157 g, |
| Ash | 1.76 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 188 μg | 900 μg | 20.9% | 5.1% | 479 g, |
| Retinol | 0.188 mg | ~ | |||
| Vithamine B1, thiamine | 0.615 mg | 1.5 mg | 41% | 9.9% | 244 g, |
| Vithamine B2, riboflavin | 0.696 mg | 1.8 mg | 38.7% | 9.4% | 259 g, |
| Vithamine B4, choline | 31 mg | 500 mg | 6.2% | 1.5% | 1613 g, |
| Vithamine B5, pantothenic | 0.495 mg | 5 mg | 9.9% | 2.4% | 1010 g, |
| Vithamine B6, pyridoxine | 0.819 mg | 2 mg | 41% | 9.9% | 244 g, |
| Vithamine B9, folate | 159 μg | 400 μg | 39.8% | 9.6% | 252 g, |
| Vithamine B12, cobalamin | 2 μg | 3 μg | 66.7% | 16.2% | 150 g, |
| Vithamine B12 E ekelitsoe | 1.51 μg | ~ | |||
| Vithamine C, ascorbic | 15.4 mg | 90 mg | 17.1% | 4.1% | 584 g, |
| Vithamine D, calciferol | 1.7 μg | 10 μg | 17% | 4.1% | 588 g, |
| Vithamine E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8% | 0.7% | 3571 g, |
| Vithamine K, phylloquinone | 2.5 μg | 120 μg | 2.1% | 0.5% | 4800 g, |
| Vithamine PP, NE | 8.194 mg | 20 mg | 41% | 9.9% | 244 g, |
| macronutrients | |||||
| Potasiamo, K | 254 mg | 2500 mg | 10.2% | 2.5% | 984 g, |
| K'halsiamo, Ca | 410 mg | 1000 mg | 41% | 9.9% | 244 g, |
| Magnesiamo, Mg | 21 mg | 400 mg | 5.3% | 1.3% | 1905 g, |
| Sodium, Na | 319 mg | 1300 mg | 24.5% | 5.9% | 408 g, |
| Sebabole, S | 64.7 mg | 1000 mg | 6.5% | 1.6% | 1546 g, |
| Phosphorus, P. | 155 mg | 800 mg | 19.4% | 4.7% | 516 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 5.99 mg | 18 mg | 33.3% | 8.1% | 301 g, |
| Manganese, Mong | 0.206 mg | 2 mg | 10.3% | 2.5% | 971 g, |
| Koporo, Cu | 49 μg | 1000 μg | 4.9% | 1.2% | 2041 g, |
| Selenium, Haeba | 7.7 μg | 55 μg | 14% | 3.4% | 714 g, |
| Zinki, Zn | 0.84 mg | 12 mg | 7% | 1.7% | 1429 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 45.97 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 6 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 9.114 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.045 g, | ~ | |||
| Nylon ea 6-0 | 0.05 g, | ~ | |||
| 8: 0 Khalase | 0.325 g, | ~ | |||
| 10: 0 Capric | 0.244 g, | ~ | |||
| 12:0 Lauric | 2.72 g, | ~ | |||
| 14: 0 Myristic | 0.977 g, | ~ | |||
| 16: 0 Palmitic | 3.839 g, | ~ | |||
| 18: 0 Stearin | 0.881 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.186 g, | Metsotso e 16.8 г | 7.1% | 1.7% | |
| 16: 1 Li-Palmitoleic | 0.009 g, | ~ | |||
| 18:1 Olein (omega-9) | 1.177 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.239 g, | ho tloha 11.2 ho ea 20.6 | 2.1% | 0.5% | |
| 18: 2 Linoleic | 0.23 g, | ~ | |||
| 18:3 Linolenic | 0.009 g, | ~ | |||
| Omega-3 mafura a acids | 0.009 g, | ho tloha 0.9 ho ea 3.7 | 1% | 0.2% | |
| Omega-6 mafura a acids | 0.23 g, | ho tloha 4.7 ho ea 16.8 | 4.9% | 1.2% |
Boleng ba matla ke 413 kcal.
Bare e nang le lijo-thollo le lebese vithamine le liminerale tse ngata tse kang: vithamine A - 20,9%, vithamine B1 - 41%, vithamine B2 - 38,7%, vithamine B6 - 41%, vithamine B9 - 39,8%, vithamine B12 - 66,7 %, vithamine C - 17,1%, vithamine D - 17%, vithamine PP - 41%, calcium - 41%, phosphorus - 19,4%, iron - 33,3%, selenium - 14%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- 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 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 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 C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- vithamine D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- 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.
- 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.
- 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: Khalori e nang le lik'hilojule tse 413 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa Sebaka sa lijo-thollo le lebese, likhalori, limatlafatsi, thepa ea bohlokoa