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 | 333 kC | 1684 kC | 19.8% | 5.9% | 506 g, |
| Liprotheine | 19.77 g, | 76 g, | 26% | 7.8% | 384 g, |
| Mafura | 14.59 g, | 56 g, | 26.1% | 7.8% | 384 g, |
| Li-carbohydrate | 11.9 g, | 219 g, | 5.4% | 1.6% | 1840 g, |
| Lisele tsa fiber | 38 g, | 20 g, | 190% | 57.1% | 53 g, |
| metsi | 9.87 g, | 2273 g, | 0.4% | 0.1% | 23029 g, |
| Ash | 5.87 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 18 μg | 900 μg | 2% | 0.6% | 5000 g, |
| alpha carotenes | 8 μg | ~ | |||
| beta carotenes | 0.206 mg | 5 mg | 4.1% | 1.2% | 2427 g, |
| beta Cryptoxanthin | 16 μg | ~ | |||
| Likopi | 20 μg | ~ | |||
| Lutein + Zeaxanthin | 454 μg | ~ | |||
| Vithamine B1, thiamine | 0.383 mg | 1.5 mg | 25.5% | 7.7% | 392 g, |
| Vithamine B2, riboflavin | 0.379 mg | 1.8 mg | 21.1% | 6.3% | 475 g, |
| Vithamine B4, choline | 24.7 mg | 500 mg | 4.9% | 1.5% | 2024 g, |
| Vithamine B6, pyridoxine | 0.36 mg | 2 mg | 18% | 5.4% | 556 g, |
| Vithamine B9, folate | 10 μg | 400 μg | 2.5% | 0.8% | 4000 g, |
| Vithamine C, ascorbic | 21 mg | 90 mg | 23.3% | 7% | 429 g, |
| Vithamine E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 5% | 600 g, |
| Vithamine PP, NE | 3.606 mg | 20 mg | 18% | 5.4% | 555 g, |
| macronutrients | |||||
| Potasiamo, K | 1351 mg | 2500 mg | 54% | 16.2% | 185 g, |
| K'halsiamo, Ca | 689 mg | 1000 mg | 68.9% | 20.7% | 145 g, |
| Magnesiamo, Mg | 258 mg | 400 mg | 64.5% | 19.4% | 155 g, |
| Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.4% | 7647 g, |
| Sebabole, S | 197.7 mg | 1000 mg | 19.8% | 5.9% | 506 g, |
| Phosphorus, P. | 568 mg | 800 mg | 71% | 21.3% | 141 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 16.23 mg | 18 mg | 90.2% | 27.1% | 111 g, |
| Manganese, Mong | 1.3 mg | 2 mg | 65% | 19.5% | 154 g, |
| Koporo, Cu | 910 μg | 1000 μg | 91% | 27.3% | 110 g, |
| Selenium, Haeba | 12.1 μg | 55 μg | 22% | 6.6% | 455 g, |
| Zinki, Zn | 5.5 mg | 12 mg | 45.8% | 13.8% | 218 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.64 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.252 g, | ~ | |||
| valine | 1.037 g, | ~ | |||
| Histidine * | 0.55 g, | ~ | |||
| Isoleucine | 0.826 g, | ~ | |||
| leucine | 1.218 g, | ~ | |||
| lysine | 1.031 g, | ~ | |||
| methionine | 0.361 g, | ~ | |||
| threonine | 0.756 g, | ~ | |||
| boitumelo | 0.244 g, | ~ | |||
| phenylalanine | 0.867 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.914 g, | ~ | |||
| Asiti ea aspartic | 2.084 g, | ~ | |||
| glycine | 1.322 g, | ~ | |||
| Asiti ea Glutamic | 3.169 g, | ~ | |||
| proline | 0.917 g, | ~ | |||
| serine | 0.946 g, | ~ | |||
| tyrosine | 0.642 g, | ~ | |||
| Cysteine ea tlhaho | 0.329 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 76 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.62 g, | max 18.7 g | |||
| 10: 0 Capric | 0.01 g, | ~ | |||
| 12:0 Lauric | 0.01 g, | ~ | |||
| 14: 0 Myristic | 0.04 g, | ~ | |||
| 16: 0 Palmitic | 0.4 g, | ~ | |||
| 18: 0 Stearin | 0.11 g, | ~ | |||
| Li-acid tsa monounsaturated | 7.125 g, | Metsotso e 16.8 г | 42.4% | 12.7% | |
| 16: 1 Li-Palmitoleic | 0.09 g, | ~ | |||
| 18:1 Olein (omega-9) | 7.035 g, | ~ | |||
| Mafura a polyunsaturated acid | 3.272 g, | ho tloha 11.2 ho ea 20.6 | 29.2% | 8.8% | |
| 18: 2 Linoleic | 3.122 g, | ~ | |||
| 18:3 Linolenic | 0.15 g, | ~ | |||
| Omega-3 mafura a acids | 0.15 g, | ho tloha 0.9 ho ea 3.7 | 16.7% | 5% | |
| Omega-6 mafura a acids | 3.122 g, | ho tloha 4.7 ho ea 16.8 | 66.4% | 19.9% |
Boleng ba matla ke 333 kcal.
- tbsp = 6.7 g (22.3 kal)
- Tsp = 2.1 g (7 kCal)
Kumine, peo li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 25,5%, vithamine B2 - 21,1%, vithamine B6 - 18%, vithamine C - 23,3%, vithamine E - 16,7%, vithamine PP - 18 %, potasiamo - 54%, calcium - 68,9%, magnesium - 64,5%, phosphorus - 71%, iron - 90,2%, manganese - 65%, koporo - 91%, selenium - 22%, zinki - 45,8%
- 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 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 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.
- 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.
- 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.
- 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.
- 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 333 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, tšebeliso ea kumine, lipeo, likhalori, limatlafatsi, thepa ea bohlokoa ea kumine, lipeo