Litaba tsa khalori Ham e phehiloe ka ho tlatsoa ha metsi (e seng ho feta 10%), ham e se nang masapo. Sebopeho sa lik'hemik'hale le boleng ba phepo e nepahetseng.

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.
MetsoakobongataTloaelo **% ea tse tloaelehileng ho 100 g% ea tse tloaelehileng ho 100 kcal100% e tloaelehileng
Boleng ba khalori121 kC1684 kC7.2%6%1392 g,
Liprotheine17.06 g,76 g,22.4%18.5%445 g,
Mafura5.38 g,56 g,9.6%7.9%1041 g,
Li-carbohydrate1.42 g,219 g,0.6%0.5%15423 g,
metsi72.85 g,2273 g,3.2%2.6%3120 g,
Ash3.52 g,~
divithamini
Vithamine A, RE13 μg900 μg1.4%1.2%6923 g,
Retinol0.013 mg~
Vithamine B1, thiamine0.397 mg1.5 mg26.5%21.9%378 g,
Vithamine B2, riboflavin0.183 mg1.8 mg10.2%8.4%984 g,
Vithamine B4, choline70.6 mg500 mg14.1%11.7%708 g,
Vithamine B5, pantothenic0.723 mg5 mg14.5%12%692 g,
Vithamine B6, pyridoxine0.407 mg2 mg20.4%16.9%491 g,
Vithamine B9, folate2 μg400 μg0.5%0.4%20000 g,
Vithamine B12, cobalamin0.46 μg3 μg15.3%12.6%652 g,
Vithamine D, calciferol0.6 μg10 μg6%5%1667 g,
Vithamine D3, cholecalciferol0.6 μg~
Vithamine E, alpha tocopherol, TE0.23 mg15 mg1.5%1.2%6522 g,
beta tocopherol0.01 mg~
Tocopherol mefuta e fapaneng0.03 mg~
tocopherol0.01 mg~
Vithamine PP, NE5.389 mg20 mg26.9%22.2%371 g,
Betaine3.5 mg~
macronutrients
Potasiamo, K312 mg2500 mg12.5%10.3%801 g,
K'halsiamo, Ca8 mg1000 mg0.8%0.7%12500 g,
Magnesiamo, Mg19 mg400 mg4.8%4%2105 g,
Sodium, Na1126 mg1300 mg86.6%71.6%115 g,
Sebabole, S170.6 mg1000 mg17.1%14.1%586 g,
Phosphorus, P.262 mg800 mg32.8%27.1%305 g,
Hlahloba Elements
Tšepe, Fe0.85 mg18 mg4.7%3.9%2118 g,
Manganese, Mong0.022 mg2 mg1.1%0.9%9091 g,
Koporo, Cu101 μg1000 μg10.1%8.3%990 g,
Selenium, Haeba34.6 μg55 μg62.9%52%159 g,
Zinki, Zn1.77 mg12 mg14.8%12.2%678 g,
Li-carbohydrate tse silang
Mono- le disaccharides (tsoekere)1.42 g,max 100 g
Tsoekere (dextrose)1.28 g,~
sucrose0.09 g,~
fructose0.05 g,~
Li-Amino acid tsa bohlokoa
Arginine *1.091 g,~
valine0.862 g,~
Histidine *0.743 g,~
Isoleucine0.769 g,~
leucine1.365 g,~
lysine1.438 g,~
methionine0.407 g,~
threonine0.762 g,~
boitumelo0.16 g,~
phenylalanine0.682 g,~
Li-amino acid tse ka khutlisoang
alanine1.005 g,~
Asiti ea aspartic1.487 g,~
Hydroxyproline0.114 g,~
glycine0.896 g,~
Asiti ea Glutamic2.439 g,~
proline0.733 g,~
serine0.667 g,~
tyrosine0.552 g,~
Cysteine ​​​​ea tlhaho0.192 g,~
Li-sterol
Cholesterol50 mgboholo ba 300 mg
Asiti e mafura
Transgender0.047 g,max 1.9 g
monounsaturated trans mafura0.027 g,~
Mafura a khotsofatsang
Mafura a khotsofatsang1.889 g,max 18.7 g
12:0 Lauric0.001 g,~
14: 0 Myristic0.067 g,~
16: 0 Palmitic1.196 g,~
17-0 margarine0.014 g,~
18: 0 Stearin0.596 g,~
20:0 Searakhi0.007 g,~
22: 00.008 g,~
Li-acid tsa monounsaturated2.571 g,Metsotso e 16.8 г15.3%12.6%
16: 1 Li-Palmitoleic0.143 g,~
17:1 Heptadecene0.002 g,~
18:1 Olein (omega-9)2.387 g,~
18:1 tse2.36 g,~
18: 1 lia fetoloa0.027 g,~
20: 1 Segadoleic (omega-9)0.04 g,~
Mafura a polyunsaturated acid0.759 g,ho tloha 11.2 ho ea 20.66.8%5.6%
18: 2 Linoleic0.653 g,~
18:2 Omega-6, cis, cis0.633 g,~
18: 2 ho fetisoa, ho fetisa0.02 g,~
18:3 Linolenic0.028 g,~
18:3 Omega-3, alpha linolenic0.028 g,~
20: 2 Eicosadienoic, Omega-6, cis, cis0.026 g,~
20:4 Arachidonic0.052 g,~
Omega-3 mafura a acids0.028 g,ho tloha 0.9 ho ea 3.73.1%2.6%
Omega-6 mafura a acids0.711 g,ho tloha 4.7 ho ea 16.815.1%12.5%
 

Boleng ba matla ke 121 kcal.

  • oz kaofela = 28.35 g (34.3 kCal)
  • lb kaofela = 453.6 g (548.9 kCal)
Ham e phehiloe ka metsi a ekelitsoeng (e seng ho feta 10%), ham e felletseng ntle le masapo li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 26,5%, choline - 14,1%, vithamine B5 - 14,5%, vithamine B6 - 20,4%, vithamine B12 - 15,3%, vithamine PP - 26,9, 12,5%, potasiamo - 32,8%, phosphorus - 62,9%, selenium - 14,8%, zinki - XNUMX%
  • 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 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.
  • 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.
  • 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 121 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se molemo Ham se phehiloeng ka metsi a ekelitsoeng (eseng ho feta 10%), ham e se nang lesapo, likhalori, limatlafatsi, thepa ea bohlokoa eo Ham e phehiloeng ka metsi a ekelitsoeng ho feta 10%), ham e se nang lesapo

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