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 | 221 kC | 1684 kC | 13.1% | 5.9% | 762 g, |
| Liprotheine | 42 g, | 76 g, | 55.3% | 25% | 181 g, |
| Mafura | 5.9 g, | 56 g, | 10.5% | 4.8% | 949 g, |
| metsi | 38.5 g, | 2273 g, | 1.7% | 0.8% | 5904 g, |
| Ash | 13.6 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 0.6% | 7500 g, |
| Vithamine B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 3.8% | 1200 g, |
| Vithamine B5, pantothenic | 0.865 mg | 5 mg | 17.3% | 7.8% | 578 g, |
| Vithamine B6, pyridoxine | 0.34 mg | 2 mg | 17% | 7.7% | 588 g, |
| Vithamine B9, folate | 17 μg | 400 μg | 4.3% | 1.9% | 2353 g, |
| Vithamine B12, cobalamin | 1.62 μg | 3 μg | 54% | 24.4% | 185 g, |
| Vithamine E, alpha tocopherol, TE | 1.3 mg | 15 mg | 8.7% | 3.9% | 1154 g, |
| Vithamine PP, NE | 13.8 mg | 20 mg | 69% | 31.2% | 145 g, |
| niacin | 6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 536 mg | 2500 mg | 21.4% | 9.7% | 466 g, |
| K'halsiamo, Ca | 274 mg | 1000 mg | 27.4% | 12.4% | 365 g, |
| Magnesiamo, Mg | 46 mg | 400 mg | 11.5% | 5.2% | 870 g, |
| Sodium, Na | 4566 mg | 1300 mg | 351.2% | 158.9% | 28 g, |
| Sebabole, S | 420 mg | 1000 mg | 42% | 19% | 238 g, |
| Phosphorus, P. | 413 mg | 800 mg | 51.6% | 23.3% | 194 g, |
| Chlorine, Cl | 7044 mg | 2300 mg | 306.3% | 138.6% | 33 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.7 mg | 18 mg | 3.9% | 1.8% | 2571 g, |
| Selenium, Haeba | 54.3 μg | 55 μg | 98.7% | 44.7% | 101 g, |
| Li-sterol | |||||
| Cholesterol | 74 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 1.2 g, | max 18.7 g | |||
| Li-acid tsa monounsaturated | 2.61 g, | Metsotso e 16.8 г | 15.5% | 7% | |
| Mafura a polyunsaturated acid | 0.697 g, | ho tloha 11.2 ho ea 20.6 | 6.2% | 2.8% | |
| Omega-3 mafura a acids | 0.375 g, | ho tloha 0.9 ho ea 3.7 | 41.7% | 18.9% | |
| Omega-6 mafura a acids | 0.322 g, | ho tloha 4.7 ho ea 16.8 | 6.9% | 3.1% |
Boleng ba matla ke 221 kcal.
Mofuta o omisitsoeng livithamini le liminerale tse ruileng joalo ka: vithamine B5 - 17,3%, vithamine B6 - 17%, vithamine B12 - 54%, vithamine PP - 69%, potasiamo - 21,4%, calcium - 27,4%, magnesium - 11,5%, phosphorus - 51,6%, chlorine - 306,3%, selenium - 98,7%
- 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 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.
- 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.
- Chlorine hlokahala bakeng sa sebopeho le secretion ea acid e hydrochloric 'meleng.
- 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: lik'halori 221 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, melemo ea bream e omisitsoeng, lik'halori, limatlafatsi, thepa ea bohlokoa ea bream e omisitsoeng
Boleng ba eneji, kapa khalori Ke boholo ba matla a tsoang 'meleng oa motho ho tsoa lijong nakong ea tšilo ea lijo. Boleng ba matla a sehlahisoa bo lekantsoe ka kilo-calories (kcal) kapa kilo-joules (kJ) ho ligrama tse 100. sehlahisoa. Khalori e sebelisoang ho lekanya boleng ba matla a lijo e boetse e bitsoa "khalori ea lijo," ka hona, prefix ea kilo hangata e siuoa ha ho hlakisoa likhalori ho (kilo) lik'hilojule. U ka bona litafole tse qaqileng tsa matla bakeng sa lihlahisoa tsa Serussia.
Boleng ba phepo - dikahare tsa lik'habohaedreite, mafura le liprotheine ka sehlahisoa.
Boleng ba phepo ea sehlahisoa sa lijo - sete ya thepa ea sehlahisoa sa lijo, moo litlhoko tsa mmele le motho li khotsofatsoang.
divithamini, manyolo a hlokahalang ka bongata bo fokolang lijong tsa batho le liphoofolong tse ngata tse nang le lesapo la mokokotlo. Li-vithamine hangata li entsoe ke limela ho fapana le liphoofolo. Tlhokahalo ea motho ea livithamini ea letsatsi le letsatsi ke limiligrama tse 'maloa feela. Ho fapana le lintho tse sa tloaelehang, livithamini li senngoa ke ho futhumatsa ho matla. Li-vithamine tse ngata ha lia tsitsa ebile "li lahlehile" nakong ea ho pheha kapa ha ho etsoa lijo.