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 | 239 kC | 1684 kC | 14.2% | 5.9% | 705 g, |
| Liprotheine | 3.61 g, | 76 g, | 4.8% | 2% | 2105 g, |
| Mafura | 0.76 g, | 56 g, | 1.4% | 0.6% | 7368 g, |
| Li-carbohydrate | 53.13 g, | 219 g, | 24.3% | 10.2% | 412 g, |
| Lisele tsa fiber | 8.2 g, | 20 g, | 41% | 17.2% | 244 g, |
| metsi | 31.8 g, | 2273 g, | 1.4% | 0.6% | 7148 g, |
| Ash | 2.5 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 108 μg | 900 μg | 12% | 5% | 833 g, |
| alpha carotenes | 3 μg | ~ | |||
| beta carotenes | 1.074 mg | 5 mg | 21.5% | 9% | 466 g, |
| beta Cryptoxanthin | 444 μg | ~ | |||
| Lutein + Zeaxanthin | 559 μg | ~ | |||
| Vithamine B1, thiamine | 0.002 mg | 1.5 mg | 0.1% | 75000 g, | |
| Vithamine B2, riboflavin | 0.212 mg | 1.8 mg | 11.8% | 4.9% | 849 g, |
| Vithamine B4, choline | 12.7 mg | 500 mg | 2.5% | 1% | 3937 g, |
| Vithamine B5, pantothenic | 0.564 mg | 5 mg | 11.3% | 4.7% | 887 g, |
| Vithamine B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 1.4% | 2985 g, |
| Vithamine C, ascorbic | 4.8 mg | 90 mg | 5.3% | 2.2% | 1875 g, |
| Vithamine E, alpha tocopherol, TE | 0.19 mg | 15 mg | 1.3% | 0.5% | 7895 g, |
| Vithamine K, phylloquinone | 15.7 μg | 120 μg | 13.1% | 5.5% | 764 g, |
| Vithamine PP, NE | 4.375 mg | 20 mg | 21.9% | 9.2% | 457 g, |
| macronutrients | |||||
| Potasiamo, K | 996 mg | 2500 mg | 39.8% | 16.7% | 251 g, |
| K'halsiamo, Ca | 28 mg | 1000 mg | 2.8% | 1.2% | 3571 g, |
| Magnesiamo, Mg | 42 mg | 400 mg | 10.5% | 4.4% | 952 g, |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.2% | 18571 g, |
| Sebabole, S | 36.1 mg | 1000 mg | 3.6% | 1.5% | 2770 g, |
| Phosphorus, P. | 119 mg | 800 mg | 14.9% | 6.2% | 672 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.06 mg | 18 mg | 22.6% | 9.5% | 443 g, |
| Manganese, Mong | 0.305 mg | 2 mg | 15.3% | 6.4% | 656 g, |
| Koporo, Cu | 364 μg | 1000 μg | 36.4% | 15.2% | 275 g, |
| Selenium, Haeba | 0.5 μg | 55 μg | 0.9% | 0.4% | 11000 g, |
| Zinki, Zn | 0.57 mg | 12 mg | 4.8% | 2% | 2105 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 41.74 g, | max 100 g | |||
| Tsoekere (dextrose) | 12.83 g, | ~ | |||
| sucrose | 15.42 g, | ~ | |||
| fructose | 13.49 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.092 g, | ~ | |||
| valine | 0.197 g, | ~ | |||
| Histidine * | 0.067 g, | ~ | |||
| Isoleucine | 0.104 g, | ~ | |||
| leucine | 0.204 g, | ~ | |||
| lysine | 0.116 g, | ~ | |||
| methionine | 0.087 g, | ~ | |||
| threonine | 0.141 g, | ~ | |||
| boitumelo | 0.01 g, | ~ | |||
| phenylalanine | 0.114 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.215 g, | ~ | |||
| Asiti ea aspartic | 0.602 g, | ~ | |||
| glycine | 0.126 g, | ~ | |||
| Asiti ea Glutamic | 0.548 g, | ~ | |||
| proline | 0.152 g, | ~ | |||
| serine | 0.167 g, | ~ | |||
| tyrosine | 0.094 g, | ~ | |||
| Cysteine ea tlhaho | 0.029 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.082 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.071 g, | ~ | |||
| 18: 0 Stearin | 0.01 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.278 g, | Metsotso e 16.8 г | 1.7% | 0.7% | |
| 16: 1 Li-Palmitoleic | 0.006 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.272 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.367 g, | ho tloha 11.2 ho ea 20.6 | 3.3% | 1.4% | |
| 18: 2 Linoleic | 0.358 g, | ~ | |||
| 18:3 Linolenic | 0.009 g, | ~ | |||
| 20:4 Arachidonic | 0.002 g, | ~ | |||
| Omega-3 mafura a acids | 0.009 g, | ho tloha 0.9 ho ea 3.7 | 1% | 0.4% | |
| Omega-6 mafura a acids | 0.36 g, | ho tloha 4.7 ho ea 16.8 | 7.7% | 3.2% |
Boleng ba matla ke 239 kcal.
- senoelo, halofo = 160 g (382.4 kCal)
- halofo = 13 g (31.1 kCal)
Liperekisi tse omisitsoeng li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 12%, beta-carotene - 21,5%, vithamine B2 - 11,8%, vithamine B5 - 11,3%, vithamine K - 13,1%, vithamine PP - 21,9%, potasiamo - 39,8%, phosphorus - 14,9%, tšepe - 22,6%, manganese - 15,3%, koporo - 36,4%
- 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.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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 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 K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- 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.
- 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.
Tags: lik'halori 239 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, melemo ea liperekisi tse omisitsoeng, lik'hilojule, limatlafatsi, thepa ea bohlokoa ea liperekisi tse omisitsoeng