Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 20 kC | 1684 kC | 1.2% | 6% | 8420 g, |
| Liprotheine | 1.3 g, | 76 g, | 1.7% | 8.5% | 5846 g, |
| Mafura | 0.1 g, | 56 g, | 0.2% | 1% | 56000 g, |
| Li-carbohydrate | 3.2 g, | 219 g, | 1.5% | 7.5% | 6844 g, |
| manyolo acid | 0.2 g, | ~ | |||
| Lisele tsa fiber | 1.2 g, | 20 g, | 6% | 30% | 1667 g, |
| metsi | 93 g, | 2273 g, | 4.1% | 20.5% | 2444 g, |
| Ash | 1 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 333 μg | 900 μg | 37% | 185% | 270 g, |
| beta carotenes | 2 mg | 5 mg | 40% | 200% | 250 g, |
| Vithamine B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 6.5% | 7500 g, |
| Vithamine B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 28% | 1800 g, |
| Vithamine B4, choline | 4.6 mg | 500 mg | 0.9% | 4.5% | 10870 g, |
| Vithamine B5, pantothenic | 0.13 mg | 5 mg | 2.6% | 13% | 3846 g, |
| Vithamine B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 37.5% | 1333 g, |
| Vithamine B9, folate | 18 μg | 400 μg | 4.5% | 22.5% | 2222 g, |
| Vithamine C, ascorbic | 30 mg | 90 mg | 33.3% | 166.5% | 300 g, |
| Vithamine E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 33.5% | 1500 g, |
| Vithamine H, biotin | 0.9 μg | 50 μg | 1.8% | 9% | 5556 g, |
| Vithamine K, phylloquinone | 166.9 μg | 120 μg | 139.1% | 695.5% | 72 g, |
| Vithamine PP, NE | 0.5 mg | 20 mg | 2.5% | 12.5% | 4000 g, |
| niacin | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 259 mg | 2500 mg | 10.4% | 52% | 965 g, |
| K'halsiamo, Ca | 100 mg | 1000 mg | 10% | 50% | 1000 g, |
| Silicon, E. | 5 mg | 30 mg | 16.7% | 83.5% | 600 g, |
| Magnesiamo, Mg | 18 mg | 400 mg | 4.5% | 22.5% | 2222 g, |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 4% | 13000 g, |
| Sebabole, S | 24 mg | 1000 mg | 2.4% | 12% | 4167 g, |
| Phosphorus, P. | 26 mg | 800 mg | 3.3% | 16.5% | 3077 g, |
| Chlorine, Cl | 58 mg | 2300 mg | 2.5% | 12.5% | 3966 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 455 μg | ~ | |||
| Bohr, B. | 220 μg | ~ | |||
| Vanadium, V | 11.2 μg | ~ | |||
| Tšepe, Fe | 1 mg | 18 mg | 5.6% | 28% | 1800 g, |
| Iodine, ke | 1.5 μg | 150 μg | 1% | 5% | 10000 g, |
| Cobalt, Co. | 7 μg | 10 μg | 70% | 350% | 143 g, |
| Lithium, Li | 6 μg | ~ | |||
| Manganese, Mong | 0.2 mg | 2 mg | 10% | 50% | 1000 g, |
| Koporo, Cu | 92 μg | 1000 μg | 9.2% | 46% | 1087 g, |
| Molybdenum, Mo. | 20 μg | 70 μg | 28.6% | 143% | 350 g, |
| Nikele, Ni | 2.3 μg | ~ | |||
| Rubidium, Rb | 453 μg | ~ | |||
| Selenium, Haeba | 0.5 μg | 55 μg | 0.9% | 4.5% | 11000 g, |
| Matla, Sr. | 25 μg | ~ | |||
| Ho tsuba, F | 70 μg | 4000 μg | 1.8% | 9% | 5714 g, |
| Chrome, Kr | 4 μg | 50 μg | 8% | 40% | 1250 g, |
| Zinki, Zn | 0.3 mg | 12 mg | 2.5% | 12.5% | 4000 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 3.1 g, | max 100 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.087 g, | max 18.7 g | |||
| Mafura a polyunsaturated acid | |||||
| Omega-3 mafura a acids | 0.021 g, | ho tloha 0.9 ho ea 3.7 | 2.3% | 11.5% | |
| Omega-6 mafura a acids | 0.043 g, | ho tloha 4.7 ho ea 16.8 | 0.9% | 4.5% |
Boleng ba matla ke 20 kcal.
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- Molybdenum ke cofactor ea li-enzyme tse ngata tse fanang ka metabolism ea amino acid e nang le sebabole, purines le pyrimidines.
Boleng ba eneji, kapa khalori Ke boholo ba matla a tsoang 'meleng oa motho ho tsoa lijong nakong ea tšilo ea lijo. Boleng ba matla a sehlahisoa bo lekantsoe ka kilo-calories (kcal) kapa kilo-joules (kJ) ho ligrama tse 100. sehlahisoa. Khalori e sebelisoang ho lekanya boleng ba matla a lijo e boetse e bitsoa "khalori ea lijo," ka hona, prefix ea kilo hangata e siuoa ha ho hlakisoa likhalori ho (kilo) lik'hilojule. U ka bona litafole tse qaqileng tsa matla bakeng sa lihlahisoa tsa Serussia.
Boleng ba phepo - dikahare tsa lik'habohaedreite, mafura le liprotheine ka sehlahisoa.
Boleng ba phepo ea sehlahisoa sa lijo - sete ya thepa ea sehlahisoa sa lijo, moo litlhoko tsa mmele le motho li khotsofatsoang.
divithamini, manyolo a hlokahalang ka bongata bo fokolang lijong tsa batho le liphoofolong tse ngata tse nang le lesapo la mokokotlo. Li-vithamine hangata li entsoe ke limela ho fapana le liphoofolo. Tlhokahalo ea motho ea livithamini ea letsatsi le letsatsi ke limiligrama tse 'maloa feela. Ho fapana le lintho tse sa tloaelehang, livithamini li senngoa ke ho futhumatsa ho matla. Li-vithamine tse ngata ha lia tsitsa ebile "li lahlehile" nakong ea ho pheha kapa ha ho etsoa lijo.