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 | 103 kC | 1684 kC | 6.1% | 5.9% | 1635 g, |
| Liprotheine | 4.71 g, | 76 g, | 6.2% | 6% | 1614 g, |
| Mafura | 2.75 g, | 56 g, | 4.9% | 4.8% | 2036 g, |
| Li-carbohydrate | 8.62 g, | 219 g, | 3.9% | 3.8% | 2541 g, |
| Lisele tsa fiber | 10.6 g, | 20 g, | 53% | 51.5% | 189 g, |
| metsi | 70.78 g, | 2273 g, | 3.1% | 3% | 3211 g, |
| Ash | 2.54 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 180 μg | 900 μg | 20% | 19.4% | 500 g, |
| Vithamine B1, thiamine | 0.033 mg | 1.5 mg | 2.2% | 2.1% | 4545 g, |
| Vithamine B2, riboflavin | 0.137 mg | 1.8 mg | 7.6% | 7.4% | 1314 g, |
| Vithamine B5, pantothenic | 1.356 mg | 5 mg | 27.1% | 26.3% | 369 g, |
| Vithamine B6, pyridoxine | 0.632 mg | 2 mg | 31.6% | 30.7% | 316 g, |
| Vithamine B9, folate | 112 μg | 400 μg | 28% | 27.2% | 357 g, |
| Vithamine C, ascorbic | 2.2 mg | 90 mg | 2.4% | 2.3% | 4091 g, |
| Vithamine PP, NE | 4.674 mg | 20 mg | 23.4% | 22.7% | 428 g, |
| macronutrients | |||||
| Potasiamo, K | 494 mg | 2500 mg | 19.8% | 19.2% | 506 g, |
| K'halsiamo, Ca | 429 mg | 1000 mg | 42.9% | 41.7% | 233 g, |
| Magnesiamo, Mg | 156 mg | 400 mg | 39% | 37.9% | 256 g, |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 2.5% | 3824 g, |
| Sebabole, S | 47.1 mg | 1000 mg | 4.7% | 4.6% | 2123 g, |
| Phosphorus, P. | 108 mg | 800 mg | 13.5% | 13.1% | 741 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.4 mg | 18 mg | 13.3% | 12.9% | 750 g, |
| Manganese, Mong | 6.704 mg | 2 mg | 335.2% | 325.4% | 30 g, |
| Koporo, Cu | 320 μg | 1000 μg | 32% | 31.1% | 313 g, |
| Selenium, Haeba | 0.9 μg | 55 μg | 1.6% | 1.6% | 6111 g, |
| Zinki, Zn | 2.66 mg | 12 mg | 22.2% | 21.6% | 451 g, |
Boleng ba matla ke 103 kcal.
- senoelo, se khaotsoe = 23 g (23.7 kCal)
- semela = 22 g (22.7 kCal)
Ivan-tee e tšesaane, e siea, e le tala livithamini le liminerale tse ruileng joalo ka: vithamine A - 20%, vithamine B5 - 27,1%, vithamine B6 - 31,6%, vithamine B9 - 28%, vithamine PP - 23,4%, potasiamo - 19,8% , calcium - 42,9%, magnesium - 39%, phosphorus - 13,5%, iron - 13,3%, mankanese - 335,2%, koporo - 32%, zinki - 22,2%
- 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.
- 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.
- 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 tse 103 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, ke eng e thusang Ivan tee e tšesaane, makhasi, tala, lik'halori, limatlafatsi, thepa ea bohlokoa