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 | 228 kC | 1684 kC | 13.5% | 5.9% | 739 g, |
| Liprotheine | 11.6 g, | 76 g, | 15.3% | 6.7% | 655 g, |
| Mafura | 10.93 g, | 56 g, | 19.5% | 8.6% | 512 g, |
| Li-carbohydrate | 21.63 g, | 219 g, | 9.9% | 4.3% | 1012 g, |
| metsi | 54.31 g, | 2273 g, | 2.4% | 1.1% | 4185 g, |
| Ash | 1.53 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 18 μg | 900 μg | 2% | 0.9% | 5000 g, |
| Retinol | 0.017 mg | ~ | |||
| Vithamine B1, thiamine | 0.18 mg | 1.5 mg | 12% | 5.3% | 833 g, |
| Vithamine B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 3.2% | 1385 g, |
| Vithamine B5, pantothenic | 0.73 mg | 5 mg | 14.6% | 6.4% | 685 g, |
| Vithamine B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 g, |
| Vithamine B9, folate | 53 μg | 400 μg | 13.3% | 5.8% | 755 g, |
| Vithamine B12, cobalamin | 0.63 μg | 3 μg | 21% | 9.2% | 476 g, |
| Vithamine C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.7% | 6429 g, |
| Vithamine PP, NE | 4.43 mg | 20 mg | 22.2% | 9.7% | 451 g, |
| macronutrients | |||||
| Potasiamo, K | 131 mg | 2500 mg | 5.2% | 2.3% | 1908 g, |
| K'halsiamo, Ca | 29 mg | 1000 mg | 2.9% | 1.3% | 3448 g, |
| Magnesiamo, Mg | 31 mg | 400 mg | 7.8% | 3.4% | 1290 g, |
| Sodium, Na | 505 mg | 1300 mg | 38.8% | 17% | 257 g, |
| Phosphorus, P. | 86 mg | 800 mg | 10.8% | 4.7% | 930 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.03 mg | 18 mg | 5.7% | 2.5% | 1748 g, |
| Manganese, Mong | 0.2 mg | 2 mg | 10% | 4.4% | 1000 g, |
| Koporo, Cu | 167 μg | 1000 μg | 16.7% | 7.3% | 599 g, |
| Selenium, Haeba | 23.5 μg | 55 μg | 42.7% | 18.7% | 234 g, |
| Zinki, Zn | 0.73 mg | 12 mg | 6.1% | 2.7% | 1644 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.633 g, | ~ | |||
| valine | 0.596 g, | ~ | |||
| Histidine * | 0.314 g, | ~ | |||
| Isoleucine | 0.521 g, | ~ | |||
| leucine | 0.907 g, | ~ | |||
| lysine | 0.842 g, | ~ | |||
| methionine | 0.295 g, | ~ | |||
| threonine | 0.462 g, | ~ | |||
| boitumelo | 0.134 g, | ~ | |||
| phenylalanine | 0.495 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.619 g, | ~ | |||
| Asiti ea aspartic | 1.022 g, | ~ | |||
| glycine | 0.531 g, | ~ | |||
| Asiti ea Glutamic | 2.324 g, | ~ | |||
| proline | 0.669 g, | ~ | |||
| serine | 0.512 g, | ~ | |||
| tyrosine | 0.359 g, | ~ | |||
| Cysteine ea tlhaho | 0.15 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 19 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.082 g, | max 18.7 g | |||
| Li-acid tsa monounsaturated | 5.235 g, | Metsotso e 16.8 г | 31.2% | 13.7% | |
| Mafura a polyunsaturated acid | 2.85 g, | ho tloha 11.2 ho ea 20.6 | 25.4% | 11.1% |
Boleng ba matla ke 228 kcal.
- sesole sa metsing = 256 g (583.7 kCal)
Lijo tse potlakileng, samenche ea metsing e nang le salate ea tuna li-vithamine le liminerale tse ngata tse kang: vithamine B1 - 12%, vithamine B5 - 14,6%, vithamine B9 - 13,3%, vithamine B12 - 21%, vithamine PP - 22,2%, koporo - 16,7% , selenium - 42,7%
- 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 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 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.
- 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.
Tags: Lik'halori tse 228 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hobaneng lijo tse potlakileng, samente ea Submarina e nang le salate ea tuna, likhalori, limatlafatsi, thepa ea bohlokoa Lijo tse potlakileng, Sementwich ea Submarina le salate ea tuna