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 | 114 kC | 1684 kC | 6.8% | 6% | 1477 g, |
| Liprotheine | 18.86 g, | 76 g, | 24.8% | 21.8% | 403 g, |
| Mafura | 3.69 g, | 56 g, | 6.6% | 5.8% | 1518 g, |
| metsi | 75.66 g, | 2273 g, | 3.3% | 2.9% | 3004 g, |
| Ash | 1.52 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 30 μg | 900 μg | 3.3% | 2.9% | 3000 g, |
| Retinol | 0.03 mg | ~ | |||
| Vithamine B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 g, |
| Vithamine B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 g, |
| Vithamine B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 g, |
| Vithamine B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 g, |
| Vithamine B9, folate | 15 μg | 400 μg | 3.8% | 3.3% | 2667 g, |
| Vithamine B12, cobalamin | 2 μg | 3 μg | 66.7% | 58.5% | 150 g, |
| Vithamine C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 g, |
| Vithamine PP, NE | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 g, |
| macronutrients | |||||
| Potasiamo, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 g, |
| K'halsiamo, Ca | 80 mg | 1000 mg | 8% | 7% | 1250 g, |
| Magnesiamo, Mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 g, |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 g, |
| Sebabole, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 g, |
| Phosphorus, P. | 200 mg | 800 mg | 25% | 21.9% | 400 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 g, |
| Manganese, Mong | 0.889 mg | 2 mg | 44.5% | 39% | 225 g, |
| Koporo, Cu | 93 μg | 1000 μg | 9.3% | 8.2% | 1075 g, |
| Selenium, Haeba | 12.6 μg | 55 μg | 22.9% | 20.1% | 437 g, |
| Zinki, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.128 g, | ~ | |||
| valine | 0.971 g, | ~ | |||
| Histidine * | 0.555 g, | ~ | |||
| Isoleucine | 0.869 g, | ~ | |||
| leucine | 1.533 g, | ~ | |||
| lysine | 1.732 g, | ~ | |||
| methionine | 0.558 g, | ~ | |||
| threonine | 0.827 g, | ~ | |||
| boitumelo | 0.211 g, | ~ | |||
| phenylalanine | 0.736 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.14 g, | ~ | |||
| Asiti ea aspartic | 1.931 g, | ~ | |||
| glycine | 0.905 g, | ~ | |||
| Asiti ea Glutamic | 2.815 g, | ~ | |||
| proline | 0.667 g, | ~ | |||
| serine | 0.769 g, | ~ | |||
| tyrosine | 0.637 g, | ~ | |||
| Cysteine ea tlhaho | 0.202 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 68 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.78 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.087 g, | ~ | |||
| 16: 0 Palmitic | 0.593 g, | ~ | |||
| 18: 0 Stearin | 0.1 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.431 g, | Metsotso e 16.8 г | 8.5% | 7.5% | |
| 16: 1 Li-Palmitoleic | 0.382 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.991 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.057 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.062 g, | ho tloha 11.2 ho ea 20.6 | 9.5% | 8.3% | |
| 18: 2 Linoleic | 0.087 g, | ~ | |||
| 18:3 Linolenic | 0.111 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.039 g, | ~ | |||
| 20:4 Arachidonic | 0.144 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.238 g, | ~ | |||
| Omega-3 mafura a acids | 0.829 g, | ho tloha 0.9 ho ea 3.7 | 92.1% | 80.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 g, | ~ | |||
| Omega-6 mafura a acids | 0.231 g, | ho tloha 4.7 ho ea 16.8 | 4.9% | 4.3% |
Boleng ba matla ke 114 kcal.
- 3 oz = 85 g (96.9 kCal)
- lesela = 79 g (90.1 kCal)
Khoai ea metsi a hloekileng, mefuta eohle, e tala li-vithamine le liminerale tse ruileng joalo ka: vithamine B5 - 15%, vithamine B12 - 66,7%, potasiamo - 14,2%, phosphorus - 25%, mankanese - 44,5%, selenium - 22,9%
- 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 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.
- 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: lik'halori 114 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang metsi a hloekileng, mefuta eohle, e tala, lik'hilojule, limatlafatsi, thepa ea bohlokoa Metsi a hloekileng