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 | 331 kC | 1684 kC | 19.7% | 6% | 509 g, |
| Liprotheine | 16.55 g, | 76 g, | 21.8% | 6.6% | 459 g, |
| Mafura | 0.73 g, | 56 g, | 1.3% | 0.4% | 7671 g, |
| Li-carbohydrate | 63.73 g, | 219 g, | 29.1% | 8.8% | 344 g, |
| Lisele tsa fiber | 9 g, | 20 g, | 45% | 13.6% | 222 g, |
| metsi | 6.45 g, | 2273 g, | 0.3% | 0.1% | 35240 g, |
| Ash | 3.54 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.435 mg | 1.5 mg | 29% | 8.8% | 345 g, |
| Vithamine B2, riboflavin | 0.141 mg | 1.8 mg | 7.8% | 2.4% | 1277 g, |
| Vithamine B4, choline | 67.5 mg | 500 mg | 13.5% | 4.1% | 741 g, |
| Vithamine B5, pantothenic | 0.743 mg | 5 mg | 14.9% | 4.5% | 673 g, |
| Vithamine B6, pyridoxine | 1.654 mg | 2 mg | 82.7% | 25% | 121 g, |
| Vithamine B9, folate | 47 μg | 400 μg | 11.8% | 3.6% | 851 g, |
| Vithamine C, ascorbic | 1.2 mg | 90 mg | 1.3% | 0.4% | 7500 g, |
| Vithamine E, alpha tocopherol, TE | 0.67 mg | 15 mg | 4.5% | 1.4% | 2239 g, |
| Vithamine K, phylloquinone | 0.4 μg | 120 μg | 0.3% | 0.1% | 30000 g, |
| Vithamine PP, NE | 0.796 mg | 20 mg | 4% | 1.2% | 2513 g, |
| Betaine | 6.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 1193 mg | 2500 mg | 47.7% | 14.4% | 210 g, |
| K'halsiamo, Ca | 79 mg | 1000 mg | 7.9% | 2.4% | 1266 g, |
| Magnesiamo, Mg | 77 mg | 400 mg | 19.3% | 5.8% | 519 g, |
| Sodium, Na | 60 mg | 1300 mg | 4.6% | 1.4% | 2167 g, |
| Sebabole, S | 165.5 mg | 1000 mg | 16.6% | 5% | 604 g, |
| Phosphorus, P. | 414 mg | 800 mg | 51.8% | 15.6% | 193 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 5.65 mg | 18 mg | 31.4% | 9.5% | 319 g, |
| Manganese, Mong | 0.979 mg | 2 mg | 49% | 14.8% | 204 g, |
| Koporo, Cu | 533 μg | 1000 μg | 53.3% | 16.1% | 188 g, |
| Selenium, Haeba | 23.9 μg | 55 μg | 43.5% | 13.1% | 230 g, |
| Zinki, Zn | 2.99 mg | 12 mg | 24.9% | 7.5% | 401 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2.43 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.07 g, | ~ | |||
| sucrose | 2.05 g, | ~ | |||
| fructose | 0.31 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 3.365 g, | ~ | |||
| valine | 0.667 g, | ~ | |||
| Histidine * | 0.263 g, | ~ | |||
| Isoleucine | 0.414 g, | ~ | |||
| leucine | 0.728 g, | ~ | |||
| lysine | 0.768 g, | ~ | |||
| methionine | 0.111 g, | ~ | |||
| threonine | 0.374 g, | ~ | |||
| boitumelo | 0.121 g, | ~ | |||
| phenylalanine | 0.525 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.485 g, | ~ | |||
| Asiti ea aspartic | 1.89 g, | ~ | |||
| glycine | 0.525 g, | ~ | |||
| Asiti ea Glutamic | 3.658 g, | ~ | |||
| proline | 1.354 g, | ~ | |||
| serine | 0.505 g, | ~ | |||
| tyrosine | 0.445 g, | ~ | |||
| Cysteine ea tlhaho | 0.253 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 8 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.249 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.015 g, | ~ | |||
| 16: 0 Palmitic | 0.101 g, | ~ | |||
| 18: 0 Stearin | 0.105 g, | ~ | |||
| 22: 0 | 0.028 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.115 g, | Metsotso e 16.8 г | 0.7% | 0.2% | |
| 18:1 Olein (omega-9) | 0.106 g, | ~ | |||
| 18:1 tse | 0.106 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.009 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.178 g, | ho tloha 11.2 ho ea 20.6 | 1.6% | 0.5% | |
| 18: 2 Linoleic | 0.143 g, | ~ | |||
| 18:3 Linolenic | 0.012 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.012 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 g, | ~ | |||
| Omega-3 mafura a acids | 0.012 g, | ho tloha 0.9 ho ea 3.7 | 1.3% | 0.4% | |
| Omega-6 mafura a acids | 0.165 g, | ho tloha 4.7 ho ea 16.8 | 3.5% | 1.1% |
Boleng ba matla ke 331 kcal.
- tbsp = 8.4 g (27.8 kal)
- Tsp = 2.8 g (9.3 kCal)
Phofo ea konofolo li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 29%, choline - 13,5%, vithamine B5 - 14,9%, vithamine B6 - 82,7%, vithamine B9 - 11,8%, potasiamo - 47,7 %, magnesium - 19,3%, phosphorus - 51,8%, tšepe - 31,4%, mankanese - 49%, koporo - 53,3%, selenium - 43,5%, zinki - 24,9%
- 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.
- 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.
- 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: khalori ea 331 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, kamoo konofolo e leng molemo kateng, phofo, lik'hilojule, limatlafatsi, thepa ea bohlokoa Konofolo, phofo