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 | 462 kC | 1684 kC | 27.4% | 5.9% | 365 g, |
| Liprotheine | 16.57 g, | 76 g, | 21.8% | 4.7% | 459 g, |
| Mafura | 43.99 g, | 56 g, | 78.6% | 17% | 127 g, |
| metsi | 39.45 g, | 2273 g, | 1.7% | 0.4% | 5762 g, |
| Ash | 0.72 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 54 μg | 900 μg | 6% | 1.3% | 1667 g, |
| Retinol | 0.054 mg | ~ | |||
| beta Cryptoxanthin | 1 μg | ~ | |||
| Lutein + Zeaxanthin | 91 μg | ~ | |||
| Vithamine B1, thiamine | 0.052 mg | 1.5 mg | 3.5% | 0.8% | 2885 g, |
| Vithamine B2, riboflavin | 0.062 mg | 1.8 mg | 3.4% | 0.7% | 2903 g, |
| Vithamine B4, choline | 48.9 mg | 500 mg | 9.8% | 2.1% | 1022 g, |
| Vithamine B5, pantothenic | 0.9 mg | 5 mg | 18% | 3.9% | 556 g, |
| Vithamine B6, pyridoxine | 0.197 mg | 2 mg | 9.9% | 2.1% | 1015 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.2% | 13333 g, |
| Vithamine B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 3.6% | 600 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 0.4% | 5000 g, |
| Vithamine D3, cholecalciferol | 0.2 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5% | 0.3% | 6522 g, |
| Tocopherol mefuta e fapaneng | 0.13 mg | ~ | |||
| Vithamine K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.1% | 24000 g, |
| Vithamine PP, NE | 3.917 mg | 20 mg | 19.6% | 4.2% | 511 g, |
| Betaine | 14.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 181 mg | 2500 mg | 7.2% | 1.6% | 1381 g, |
| K'halsiamo, Ca | 10 mg | 1000 mg | 1% | 0.2% | 10000 g, |
| Magnesiamo, Mg | 16 mg | 400 mg | 4% | 0.9% | 2500 g, |
| Sodium, Na | 85 mg | 1300 mg | 6.5% | 1.4% | 1529 g, |
| Sebabole, S | 165.7 mg | 1000 mg | 16.6% | 3.6% | 604 g, |
| Phosphorus, P. | 151 mg | 800 mg | 18.9% | 4.1% | 530 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.9 mg | 18 mg | 5% | 1.1% | 2000 g, |
| Manganese, Mong | 0.02 mg | 2 mg | 1% | 0.2% | 10000 g, |
| Koporo, Cu | 45 μg | 1000 μg | 4.5% | 1% | 2222 g, |
| Selenium, Haeba | 17.4 μg | 55 μg | 31.6% | 6.8% | 316 g, |
| Zinki, Zn | 0.86 mg | 12 mg | 7.2% | 1.6% | 1395 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.18 g, | ~ | |||
| valine | 0.59 g, | ~ | |||
| Histidine * | 0.34 g, | ~ | |||
| Isoleucine | 0.469 g, | ~ | |||
| leucine | 0.913 g, | ~ | |||
| lysine | 0.947 g, | ~ | |||
| methionine | 0.28 g, | ~ | |||
| threonine | 0.525 g, | ~ | |||
| boitumelo | 0.082 g, | ~ | |||
| phenylalanine | 0.504 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.137 g, | ~ | |||
| Asiti ea aspartic | 1.236 g, | ~ | |||
| glycine | 2.132 g, | ~ | |||
| Asiti ea Glutamic | 1.964 g, | ~ | |||
| proline | 1.262 g, | ~ | |||
| serine | 0.603 g, | ~ | |||
| tyrosine | 0.392 g, | ~ | |||
| Cysteine ea tlhaho | 0.138 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 132 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.246 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.165 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 12.146 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.001 g, | ~ | |||
| Nylon ea 6-0 | 0.001 g, | ~ | |||
| 8: 0 Khalase | 0.004 g, | ~ | |||
| 10: 0 Capric | 0.007 g, | ~ | |||
| 12:0 Lauric | 0.023 g, | ~ | |||
| 14: 0 Myristic | 0.257 g, | ~ | |||
| 15:0 Pentadecanoic | 0.031 g, | ~ | |||
| 16: 0 Palmitic | 9.564 g, | ~ | |||
| 17-0 margarine | 0.05 g, | ~ | |||
| 18: 0 Stearin | 2.151 g, | ~ | |||
| 20:0 Searakhi | 0.029 g, | ~ | |||
| 22: 0 | 0.024 g, | ~ | |||
| 24: 0 Lignoceric | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 19.185 g, | Metsotso e 16.8 г | 114.2% | 24.7% | |
| 14: 1 Myristoleic | 0.094 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 2.817 g, | ~ | |||
| 16:1 tse | 2.797 g, | ~ | |||
| 16: 1 lia fetoloa | 0.02 g, | ~ | |||
| 17:1 Heptadecene | 0.04 g, | ~ | |||
| 18:1 Olein (omega-9) | 15.975 g, | ~ | |||
| 18:1 tse | 15.83 g, | ~ | |||
| 18: 1 lia fetoloa | 0.144 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.253 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.005 g, | ~ | |||
| 22:1 tse | 0.005 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.001 g, | ~ | |||
| Mafura a polyunsaturated acid | 8.787 g, | ho tloha 11.2 ho ea 20.6 | 78.5% | 17% | |
| 18: 2 Linoleic | 8.065 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.081 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 7.927 g, | ~ | |||
| 18: 2 E kopantsoe le Linoleic Acid | 0.056 g, | ~ | |||
| 18:3 Linolenic | 0.385 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.385 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.009 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.048 g, | ~ | |||
| 20:3 Eicosatriene | 0.071 g, | ~ | |||
| 20:3 Omega-6 | 0.068 g, | ~ | |||
| 20:4 Arachidonic | 0.143 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.008 g, | ~ | |||
| Omega-3 mafura a acids | 0.424 g, | ho tloha 0.9 ho ea 3.7 | 47.1% | 10.2% | |
| 22: 4 Litokomane, Omega-6 | 0.032 g, | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.015 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g, | ~ | |||
| Omega-6 mafura a acids | 8.218 g, | ho tloha 4.7 ho ea 16.8 | 100% | 21.6% |
Boleng ba matla ke 462 kcal.
Khoho, letlalo le leoto, le besitsoeng li-vithamine le liminerale tse ruileng joalo ka: vithamine B5 - 18%, vithamine B12 - 16,7%, vithamine PP - 19,6%, phosphorus - 18,9%, selenium - 31,6%
- 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 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.
Tags: Likahare tsa khalori 462 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Khoho, letlalo leoto, le besitsoeng, likhalori, limatlafatsi, thepa ea bohlokoa Khoho, letlalo leoto, le besitsoeng