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 | 534 kC | 1684 kC | 31.7% | 5.9% | 315 g, |
| Liprotheine | 18.29 g, | 76 g, | 24.1% | 4.5% | 416 g, |
| Mafura | 42.16 g, | 56 g, | 75.3% | 14.1% | 133 g, |
| Li-carbohydrate | 1.58 g, | 219 g, | 0.7% | 0.1% | 13861 g, |
| Lisele tsa fiber | 27.3 g, | 20 g, | 136.5% | 25.6% | 73 g, |
| metsi | 6.96 g, | 2273 g, | 0.3% | 0.1% | 32658 g, |
| Ash | 3.72 g, | ~ | |||
| divithamini | |||||
| Lutein + Zeaxanthin | 651 μg | ~ | |||
| Vithamine B1, thiamine | 1.644 mg | 1.5 mg | 109.6% | 20.5% | 91 g, |
| Vithamine B2, riboflavin | 0.161 mg | 1.8 mg | 8.9% | 1.7% | 1118 g, |
| Vithamine B4, choline | 78.7 mg | 500 mg | 15.7% | 2.9% | 635 g, |
| Vithamine B5, pantothenic | 0.985 mg | 5 mg | 19.7% | 3.7% | 508 g, |
| Vithamine B6, pyridoxine | 0.473 mg | 2 mg | 23.7% | 4.4% | 423 g, |
| Vithamine B9, folate | 87 μg | 400 μg | 21.8% | 4.1% | 460 g, |
| Vithamine C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.1% | 15000 g, |
| Vithamine E, alpha tocopherol, TE | 0.31 mg | 15 mg | 2.1% | 0.4% | 4839 g, |
| Tocopherol mefuta e fapaneng | 19.95 mg | ~ | |||
| tocopherol | 0.35 mg | ~ | |||
| Vithamine K, phylloquinone | 4.3 μg | 120 μg | 3.6% | 0.7% | 2791 g, |
| Vithamine PP, NE | 3.08 mg | 20 mg | 15.4% | 2.9% | 649 g, |
| Betaine | 3.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 813 mg | 2500 mg | 32.5% | 6.1% | 308 g, |
| K'halsiamo, Ca | 255 mg | 1000 mg | 25.5% | 4.8% | 392 g, |
| Magnesiamo, Mg | 392 mg | 400 mg | 98% | 18.4% | 102 g, |
| Sodium, Na | 30 mg | 1300 mg | 2.3% | 0.4% | 4333 g, |
| Sebabole, S | 182.9 mg | 1000 mg | 18.3% | 3.4% | 547 g, |
| Phosphorus, P. | 642 mg | 800 mg | 80.3% | 15% | 125 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 5.73 mg | 18 mg | 31.8% | 6% | 314 g, |
| Manganese, Mong | 2.482 mg | 2 mg | 124.1% | 23.2% | 81 g, |
| Koporo, Cu | 1220 μg | 1000 μg | 122% | 22.8% | 82 g, |
| Selenium, Haeba | 25.4 μg | 55 μg | 46.2% | 8.7% | 217 g, |
| Zinki, Zn | 4.34 mg | 12 mg | 36.2% | 6.8% | 276 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.55 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.4 g, | ~ | |||
| sucrose | 1.15 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.925 g, | ~ | |||
| valine | 1.072 g, | ~ | |||
| Histidine * | 0.472 g, | ~ | |||
| Isoleucine | 0.896 g, | ~ | |||
| leucine | 1.235 g, | ~ | |||
| lysine | 0.862 g, | ~ | |||
| methionine | 0.37 g, | ~ | |||
| threonine | 0.766 g, | ~ | |||
| boitumelo | 0.297 g, | ~ | |||
| phenylalanine | 0.957 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.925 g, | ~ | |||
| Asiti ea aspartic | 2.046 g, | ~ | |||
| Hydroxyproline | 0.175 g, | ~ | |||
| glycine | 1.248 g, | ~ | |||
| Asiti ea Glutamic | 4.039 g, | ~ | |||
| proline | 0.806 g, | ~ | |||
| serine | 0.97 g, | ~ | |||
| tyrosine | 0.493 g, | ~ | |||
| Cysteine ea tlhaho | 0.34 g, | ~ | |||
| Li-sterol | |||||
| Litlhaku | 45 mg | ~ | |||
| Stigmasterol | 11 mg | ~ | |||
| beta sitosterol | 90 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.663 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.008 g, | ~ | |||
| 15:0 Pentadecanoic | 0.005 g, | ~ | |||
| 16: 0 Palmitic | 2.165 g, | ~ | |||
| 17-0 margarine | 0.018 g, | ~ | |||
| 18: 0 Stearin | 1.33 g, | ~ | |||
| 20:0 Searakhi | 0.052 g, | ~ | |||
| 22: 0 | 0.052 g, | ~ | |||
| 24: 0 Lignoceric | 0.031 g, | ~ | |||
| Li-acid tsa monounsaturated | 7.527 g, | Metsotso e 16.8 г | 44.8% | 8.4% | |
| 16: 1 Li-Palmitoleic | 0.024 g, | ~ | |||
| 18:1 Olein (omega-9) | 7.359 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.067 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.013 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.064 g, | ~ | |||
| Mafura a polyunsaturated acid | 28.73 g, | ho tloha 11.2 ho ea 20.6 | 139.5% | 26.1% | |
| 18: 2 Linoleic | 5.903 g, | ~ | |||
| 18:3 Linolenic | 22.813 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g, | ~ | |||
| Omega-3 mafura a acids | 22.813 g, | ho tloha 0.9 ho ea 3.7 | 616.6% | 115.5% | |
| Omega-6 mafura a acids | 5.91 g, | ho tloha 4.7 ho ea 16.8 | 100% | 18.7% |
Boleng ba matla ke 534 kcal.
- tbsp, e felletseng = 10.3 g (55 kCal)
- tsp, e felletseng = 3.4 g (18.2 kCal)
- tsp, mobu = 2.5 g (13.4 kCal)
- tbsp, fatše = 7 g (37.4 kCal)
- senoelo, kaofela = 168 g (897.1 kCal)
dipeo folaxe li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 109,6%, choline - 15,7%, vithamine B5 - 19,7%, vithamine B6 - 23,7%, vithamine B9 - 21,8%, vithamine PP - 15,4%, potasiamo - 32,5%, calcium - 25,5%, magnesium - 98%, phosphorus - 80,3%, iron - 31,8%, mankanese - 124,1%, koporo - 122%, selenium - 46,2%, zinki - 36,2%
- 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.
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- 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 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 534 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, peo ea folaxe e na le thuso joang, likhalori, limatlafatsi, thepa ea bohlokoa ea peo ea folaxe
E kholo, 💖