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 | 612 kC | 1684 kC | 36.3% | 5.9% | 275 g, |
| Liprotheine | 24.9 g, | 76 g, | 32.8% | 5.4% | 305 g, |
| Mafura | 56.98 g, | 56 g, | 101.8% | 16.6% | 98 g, |
| Li-carbohydrate | 7.35 g, | 219 g, | 3.4% | 0.6% | 2980 g, |
| Lisele tsa fiber | 4.7 g, | 20 g, | 23.5% | 3.8% | 426 g, |
| metsi | 3.34 g, | 2273 g, | 0.1% | 68054 g, | |
| Ash | 2.73 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 6 μg | 900 μg | 0.7% | 0.1% | 15000 g, |
| Vithamine B1, thiamine | 0.383 mg | 1.5 mg | 25.5% | 4.2% | 392 g, |
| Vithamine B2, riboflavin | 0.148 mg | 1.8 mg | 8.2% | 1.3% | 1216 g, |
| Vithamine B5, pantothenic | 0.633 mg | 5 mg | 12.7% | 2.1% | 790 g, |
| Vithamine B6, pyridoxine | 0.56 mg | 2 mg | 28% | 4.6% | 357 g, |
| Vithamine B9, folate | 66 μg | 400 μg | 16.5% | 2.7% | 606 g, |
| Vithamine C, ascorbic | 3.2 mg | 90 mg | 3.6% | 0.6% | 2813 g, |
| Vithamine PP, NE | 1.045 mg | 20 mg | 5.2% | 0.8% | 1914 g, |
| macronutrients | |||||
| Potasiamo, K | 421 mg | 2500 mg | 16.8% | 2.7% | 594 g, |
| K'halsiamo, Ca | 53 mg | 1000 mg | 5.3% | 0.9% | 1887 g, |
| Magnesiamo, Mg | 237 mg | 400 mg | 59.3% | 9.7% | 169 g, |
| Sodium, Na | 1 mg | 1300 mg | 0.1% | 130000 g, | |
| Sebabole, S | 249 mg | 1000 mg | 24.9% | 4.1% | 402 g, |
| Phosphorus, P. | 446 mg | 800 mg | 55.8% | 9.1% | 179 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.02 mg | 18 mg | 22.3% | 3.6% | 448 g, |
| Manganese, Mong | 6.56 mg | 2 mg | 328% | 53.6% | 30 g, |
| Koporo, Cu | 450 μg | 1000 μg | 45% | 7.4% | 222 g, |
| Selenium, Haeba | 17.2 μg | 55 μg | 31.3% | 5.1% | 320 g, |
| Zinki, Zn | 3.13 mg | 12 mg | 26.1% | 4.3% | 383 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 4.862 g, | ~ | |||
| valine | 1.541 g, | ~ | |||
| Histidine * | 0.808 g, | ~ | |||
| Isoleucine | 1.179 g, | ~ | |||
| leucine | 2.199 g, | ~ | |||
| lysine | 0.77 g, | ~ | |||
| methionine | 0.611 g, | ~ | |||
| threonine | 0.94 g, | ~ | |||
| boitumelo | 0.366 g, | ~ | |||
| phenylalanine | 1.442 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.372 g, | ~ | |||
| Asiti ea aspartic | 3.096 g, | ~ | |||
| glycine | 1.508 g, | ~ | |||
| Asiti ea Glutamic | 6.084 g, | ~ | |||
| proline | 1.236 g, | ~ | |||
| serine | 1.64 g, | ~ | |||
| tyrosine | 0.977 g, | ~ | |||
| Cysteine ea tlhaho | 0.484 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 1.306 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.872 g, | ~ | |||
| 18: 0 Stearin | 0.425 g, | ~ | |||
| Li-acid tsa monounsaturated | 10.425 g, | Metsotso e 16.8 г | 62.1% | 10.1% | |
| 18:1 Olein (omega-9) | 10.352 g, | ~ | |||
| Mafura a polyunsaturated acid | 42.741 g, | ho tloha 11.2 ho ea 20.6 | 207.5% | 33.9% | |
| 18: 2 Linoleic | 33.727 g, | ~ | |||
| 18:3 Linolenic | 8.718 g, | ~ | |||
| Omega-3 mafura a acids | 8.718 g, | ho tloha 0.9 ho ea 3.7 | 235.6% | 38.5% | |
| Omega-6 mafura a acids | 33.727 g, | ho tloha 4.7 ho ea 16.8 | 200.8% | 32.8% |
Boleng ba matla ke 612 kcal.
- senoelo = 120 g (734.4 kCal)
- oz = 28.35 g (173.5 kcal)
- Nama = 3 g (18.4 kCal)
Lehlaka la California, le omisitsoeng li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 25,5%, vithamine B5 - 12,7%, vithamine B6 - 28%, vithamine B9 - 16,5%, potasiamo - 16,8%, magnesium - 59,3 %, phosphorus - 55,8%, tšepe - 22,3%, mankanese - 328%, koporo - 45%, selenium - 31,3%, zinki - 26,1%
- 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 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 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.
- 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.
- 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 612 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa lepa la California, omisitsoeng, lik'halori, limatlafatsi, thepa e thusang