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 | 197 kC | 1684 kC | 11.7% | 5.9% | 855 g, |
| Liprotheine | 10.44 g, | 76 g, | 13.7% | 7% | 728 g, |
| Mafura | 4.51 g, | 56 g, | 8.1% | 4.1% | 1242 g, |
| Li-carbohydrate | 26.14 g, | 219 g, | 11.9% | 6% | 838 g, |
| Lisele tsa fiber | 2.4 g, | 20 g, | 12% | 6.1% | 833 g, |
| metsi | 54.18 g, | 2273 g, | 2.4% | 1.2% | 4195 g, |
| Ash | 2.33 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 55 μg | 900 μg | 6.1% | 3.1% | 1636 g, |
| Retinol | 0.002 mg | ~ | |||
| alpha carotenes | 223 μg | ~ | |||
| beta carotenes | 0.524 mg | 5 mg | 10.5% | 5.3% | 954 g, |
| Lutein + Zeaxanthin | 73 μg | ~ | |||
| Vithamine B1, thiamine | 0.24 mg | 1.5 mg | 16% | 8.1% | 625 g, |
| Vithamine B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 4.8% | 1059 g, |
| Vithamine B4, choline | 31.2 mg | 500 mg | 6.2% | 3.1% | 1603 g, |
| Vithamine B5, pantothenic | 0.66 mg | 5 mg | 13.2% | 6.7% | 758 g, |
| Vithamine B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 7.3% | 697 g, |
| Vithamine B9, folate | 93 μg | 400 μg | 23.3% | 11.8% | 430 g, |
| Vithamine B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 1.7% | 3000 g, |
| Vithamine C, ascorbic | 11.2 mg | 90 mg | 12.4% | 6.3% | 804 g, |
| Vithamine E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.3% | 4054 g, |
| beta tocopherol | 0.54 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.98 mg | ~ | |||
| tocopherol | 0.25 mg | ~ | |||
| Vithamine K, phylloquinone | 23.8 μg | 120 μg | 19.8% | 10.1% | 504 g, |
| Vithamine PP, NE | 3.63 mg | 20 mg | 18.2% | 9.2% | 551 g, |
| macronutrients | |||||
| Potasiamo, K | 281 mg | 2500 mg | 11.2% | 5.7% | 890 g, |
| K'halsiamo, Ca | 47 mg | 1000 mg | 4.7% | 2.4% | 2128 g, |
| Magnesiamo, Mg | 30 mg | 400 mg | 7.5% | 3.8% | 1333 g, |
| Sodium, Na | 478 mg | 1300 mg | 36.8% | 18.7% | 272 g, |
| Sebabole, S | 104.4 mg | 1000 mg | 10.4% | 5.3% | 958 g, |
| Phosphorus, P. | 118 mg | 800 mg | 14.8% | 7.5% | 678 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.69 mg | 18 mg | 9.4% | 4.8% | 1065 g, |
| Manganese, Mong | 0.404 mg | 2 mg | 20.2% | 10.3% | 495 g, |
| Koporo, Cu | 105 μg | 1000 μg | 10.5% | 5.3% | 952 g, |
| Selenium, Haeba | 17.3 μg | 55 μg | 31.5% | 16% | 318 g, |
| Zinki, Zn | 0.52 mg | 12 mg | 4.3% | 2.2% | 2308 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 19.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 5.57 g, | max 100 g | |||
| Tsoekere (dextrose) | 1.05 g, | ~ | |||
| maltose | 1.2 g, | ~ | |||
| sucrose | 2.5 g, | ~ | |||
| fructose | 0.82 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.48 g, | ~ | |||
| valine | 0.39 g, | ~ | |||
| Histidine * | 0.25 g, | ~ | |||
| Isoleucine | 0.35 g, | ~ | |||
| leucine | 0.68 g, | ~ | |||
| lysine | 0.48 g, | ~ | |||
| methionine | 0.19 g, | ~ | |||
| threonine | 0.34 g, | ~ | |||
| boitumelo | 0.14 g, | ~ | |||
| phenylalanine | 0.43 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.42 g, | ~ | |||
| Asiti ea aspartic | 0.74 g, | ~ | |||
| glycine | 0.4 g, | ~ | |||
| Asiti ea Glutamic | 2.28 g, | ~ | |||
| proline | 0.72 g, | ~ | |||
| serine | 0.43 g, | ~ | |||
| tyrosine | 0.21 g, | ~ | |||
| Cysteine ea tlhaho | 0.14 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 14 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.964 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.011 g, | ~ | |||
| 15:0 Pentadecanoic | 0.003 g, | ~ | |||
| 16: 0 Palmitic | 0.739 g, | ~ | |||
| 17-0 margarine | 0.004 g, | ~ | |||
| 18: 0 Stearin | 0.185 g, | ~ | |||
| 20:0 Searakhi | 0.009 g, | ~ | |||
| 22: 0 | 0.009 g, | ~ | |||
| 24: 0 Lignoceric | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.329 g, | Metsotso e 16.8 г | 7.9% | 4% | |
| 14: 1 Myristoleic | 0.003 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.089 g, | ~ | |||
| 17:1 Heptadecene | 0.003 g, | ~ | |||
| 18:1 Olein (omega-9) | 1.223 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.011 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.813 g, | ho tloha 11.2 ho ea 20.6 | 16.2% | 8.2% | |
| 18: 2 Linoleic | 1.674 g, | ~ | |||
| 18:3 Linolenic | 0.117 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g, | ~ | |||
| 20:3 Eicosatriene | 0.003 g, | ~ | |||
| 20:4 Arachidonic | 0.01 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 g, | ~ | |||
| Omega-3 mafura a acids | 0.122 g, | ho tloha 0.9 ho ea 3.7 | 13.6% | 6.9% | |
| 22: 4 Litokomane, Omega-6 | 0.002 g, | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g, | ~ | |||
| Omega-6 mafura a acids | 1.691 g, | ho tloha 4.7 ho ea 16.8 | 36% | 18.3% |
Boleng ba matla ke 197 kcal.
- oz = 28.35 g (55.8 kcal)
- moqolo = 80 g (157.6 kCal)
Li-roll tsa mahe, khoho, li hatsetsoe, li futhumalitsoe li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 16%, vithamine B5 - 13,2%, vithamine B6 - 14,4%, vithamine B9 - 23,3%, vithamine C - 12,4%, vithamine K - 19,8 , 18,2, 11,2%, vithamine PP - 14,8%, potasiamo - 20,2%, phosphorus - 31,5%, mankanese - XNUMX%, selenium - XNUMX%
- 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 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 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 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.
- 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.
- 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: Khalori tse 197 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, li na le thuso joang? Li-roll tsa mahe, khoho, li hatselitsoe, li futhumalitsoe, likhalori, limatlafatsi, thepa e sebetsang Li-roll tsa mahe, khoho, ho hatsetsoa, ho futhumatsoa