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 | 322 kC | 1684 kC | 19.1% | 5.9% | 523 g, |
| Liprotheine | 15.86 g, | 76 g, | 20.9% | 6.5% | 479 g, |
| Mafura | 26.54 g, | 56 g, | 47.4% | 14.7% | 211 g, |
| Li-carbohydrate | 3.59 g, | 219 g, | 1.6% | 0.5% | 6100 g, |
| metsi | 52.31 g, | 2273 g, | 2.3% | 0.7% | 4345 g, |
| Ash | 1.71 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 381 μg | 900 μg | 42.3% | 13.1% | 236 g, |
| Retinol | 0.371 mg | ~ | |||
| alpha carotenes | 38 μg | ~ | |||
| beta carotenes | 0.088 mg | 5 mg | 1.8% | 0.6% | 5682 g, |
| beta Cryptoxanthin | 33 μg | ~ | |||
| Lutein + Zeaxanthin | 1094 μg | ~ | |||
| Vithamine B1, thiamine | 0.176 mg | 1.5 mg | 11.7% | 3.6% | 852 g, |
| Vithamine B2, riboflavin | 0.528 mg | 1.8 mg | 29.3% | 9.1% | 341 g, |
| Vithamine B4, choline | 820.2 mg | 500 mg | 164% | 50.9% | 61 g, |
| Vithamine B5, pantothenic | 2.99 mg | 5 mg | 59.8% | 18.6% | 167 g, |
| Vithamine B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 5.4% | 571 g, |
| Vithamine B9, folate | 146 μg | 400 μg | 36.5% | 11.3% | 274 g, |
| Vithamine B12, cobalamin | 1.95 μg | 3 μg | 65% | 20.2% | 154 g, |
| Vithamine D, calciferol | 5.4 μg | 10 μg | 54% | 16.8% | 185 g, |
| Vithamine D3, cholecalciferol | 5.4 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 2.58 mg | 15 mg | 17.2% | 5.3% | 581 g, |
| beta tocopherol | 0.05 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 1.33 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Vithamine K, phylloquinone | 0.7 μg | 120 μg | 0.6% | 0.2% | 17143 g, |
| Vithamine PP, NE | 0.024 mg | 20 mg | 0.1% | 83333 g, | |
| Betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 109 mg | 2500 mg | 4.4% | 1.4% | 2294 g, |
| K'halsiamo, Ca | 129 mg | 1000 mg | 12.9% | 4% | 775 g, |
| Magnesiamo, Mg | 5 mg | 400 mg | 1.3% | 0.4% | 8000 g, |
| Sodium, Na | 48 mg | 1300 mg | 3.7% | 1.1% | 2708 g, |
| Sebabole, S | 158.6 mg | 1000 mg | 15.9% | 4.9% | 631 g, |
| Phosphorus, P. | 390 mg | 800 mg | 48.8% | 15.2% | 205 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.73 mg | 18 mg | 15.2% | 4.7% | 659 g, |
| Manganese, Mong | 0.055 mg | 2 mg | 2.8% | 0.9% | 3636 g, |
| Koporo, Cu | 77 μg | 1000 μg | 7.7% | 2.4% | 1299 g, |
| Selenium, Haeba | 56 μg | 55 μg | 101.8% | 31.6% | 98 g, |
| Zinki, Zn | 2.3 mg | 12 mg | 19.2% | 6% | 522 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.56 g, | max 100 g | |||
| galactose | 0.07 g, | ~ | |||
| Tsoekere (dextrose) | 0.18 g, | ~ | |||
| lactose | 0.07 g, | ~ | |||
| maltose | 0.07 g, | ~ | |||
| sucrose | 0.07 g, | ~ | |||
| fructose | 0.07 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.099 g, | ~ | |||
| valine | 0.949 g, | ~ | |||
| Histidine * | 0.416 g, | ~ | |||
| Isoleucine | 0.866 g, | ~ | |||
| leucine | 1.399 g, | ~ | |||
| lysine | 1.217 g, | ~ | |||
| methionine | 0.378 g, | ~ | |||
| threonine | 0.687 g, | ~ | |||
| boitumelo | 0.177 g, | ~ | |||
| phenylalanine | 0.681 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.836 g, | ~ | |||
| Asiti ea aspartic | 1.55 g, | ~ | |||
| glycine | 0.488 g, | ~ | |||
| Asiti ea Glutamic | 1.97 g, | ~ | |||
| proline | 0.646 g, | ~ | |||
| serine | 1.326 g, | ~ | |||
| tyrosine | 0.678 g, | ~ | |||
| Cysteine ea tlhaho | 0.264 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 1085 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 9.551 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.009 g, | ~ | |||
| 10: 0 Capric | 0.009 g, | ~ | |||
| 12:0 Lauric | 0.009 g, | ~ | |||
| 14: 0 Myristic | 0.104 g, | ~ | |||
| 15:0 Pentadecanoic | 0.013 g, | ~ | |||
| 16: 0 Palmitic | 6.86 g, | ~ | |||
| 17-0 margarine | 0.051 g, | ~ | |||
| 18: 0 Stearin | 2.417 g, | ~ | |||
| 20:0 Searakhi | 0.032 g, | ~ | |||
| 22: 0 | 0.038 g, | ~ | |||
| 24: 0 Lignoceric | 0.009 g, | ~ | |||
| Li-acid tsa monounsaturated | 11.738 g, | Metsotso e 16.8 г | 69.9% | 21.7% | |
| 14: 1 Myristoleic | 0.024 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.918 g, | ~ | |||
| 18:1 Olein (omega-9) | 10.701 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.086 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 g, | ~ | |||
| Mafura a polyunsaturated acid | 4.204 g, | ho tloha 11.2 ho ea 20.6 | 37.5% | 11.6% | |
| 18: 2 Linoleic | 3.538 g, | ~ | |||
| 18:3 Linolenic | 0.103 g, | ~ | |||
| 20:4 Arachidonic | 0.438 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.011 g, | ~ | |||
| Omega-3 mafura a acids | 0.228 g, | ho tloha 0.9 ho ea 3.7 | 25.3% | 7.9% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.114 g, | ~ | |||
| Omega-6 mafura a acids | 3.976 g, | ho tloha 4.7 ho ea 16.8 | 84.6% | 26.3% |
Boleng ba matla ke 322 kcal.
- C0 = 26 g (83.7 kcal)
- C1 = 19 g (61.2 kcal)
- C2 = 16 g (51.5 kcal)
- C3 = 12 g (38.6 kcal)
- senoelo = 243 g (782.5 kCal)
- kholo = 17 gr (54.7 kcal)
Khoho ea lehe la kana li-vithamine le liminerale tse ngata tse kang: vithamine A - 42,3%, vithamine B1 - 11,7%, vithamine B2 - 29,3%, choline - 164%, vithamine B5 - 59,8%, vithamine B6 - 17,5, 9%, vithamine B36,5 - 12%, vithamine B65 - 54%, vithamine D - 17,2%, vithamine E - 12,9%, calcium - 48,8%, phosphorus - 15,2, 101,8%, tšepe - 19,2%, selenium - XNUMX%, zinki - XNUMX%
- 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.
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- 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.
- 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 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- 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.
- 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 322 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, na lehe la khoho le thusa joang, likhalori, limatlafatsi, thepa ea bohlokoa?