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 | 172 kC | 1684 kC | 10.2% | 5.9% | 979 g, |
| Liprotheine | 22.3 g, | 76 g, | 29.3% | 17% | 341 g, |
| Mafura | 8.3 g, | 56 g, | 14.8% | 8.6% | 675 g, |
| Li-carbohydrate | 0.3 g, | 219 g, | 0.1% | 0.1% | 73000 g, |
| metsi | 65.1 g, | 2273 g, | 2.9% | 1.7% | 3492 g, |
| Ash | 4 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.73 mg | 1.5 mg | 48.7% | 28.3% | 205 g, |
| Vithamine B2, riboflavin | 0.31 mg | 1.8 mg | 17.2% | 10% | 581 g, |
| Vithamine B4, choline | 87.2 mg | 500 mg | 17.4% | 10.1% | 573 g, |
| Vithamine B6, pyridoxine | 0.33 mg | 2 mg | 16.5% | 9.6% | 606 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g, |
| Vithamine B12, cobalamin | 0.69 μg | 3 μg | 23% | 13.4% | 435 g, |
| Vithamine D, calciferol | 0.8 μg | 10 μg | 8% | 4.7% | 1250 g, |
| Vithamine D3, cholecalciferol | 0.8 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9% | 1.1% | 5357 g, |
| Vithamine PP, NE | 5.74 mg | 20 mg | 28.7% | 16.7% | 348 g, |
| Betaine | 5.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 386 mg | 2500 mg | 15.4% | 9% | 648 g, |
| K'halsiamo, Ca | 8 mg | 1000 mg | 0.8% | 0.5% | 12500 g, |
| Magnesiamo, Mg | 21 mg | 400 mg | 5.3% | 3.1% | 1905 g, |
| Sodium, Na | 969 mg | 1300 mg | 74.5% | 43.3% | 134 g, |
| Sebabole, S | 223 mg | 1000 mg | 22.3% | 13% | 448 g, |
| Phosphorus, P. | 265 mg | 800 mg | 33.1% | 19.2% | 302 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.37 mg | 18 mg | 7.6% | 4.4% | 1314 g, |
| Koporo, Cu | 132 μg | 1000 μg | 13.2% | 7.7% | 758 g, |
| Selenium, Haeba | 19.5 μg | 55 μg | 35.5% | 20.6% | 282 g, |
| Zinki, Zn | 2.55 mg | 12 mg | 21.3% | 12.4% | 471 g, |
| Li-sterol | |||||
| Cholesterol | 58 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.781 g, | max 18.7 g | |||
| 10: 0 Capric | 0.032 g, | ~ | |||
| 12:0 Lauric | 0.025 g, | ~ | |||
| 14: 0 Myristic | 0.138 g, | ~ | |||
| 16: 0 Palmitic | 1.693 g, | ~ | |||
| 18: 0 Stearin | 0.9 g, | ~ | |||
| Li-acid tsa monounsaturated | 4.002 g, | Metsotso e 16.8 г | 23.8% | 13.8% | |
| 16: 1 Li-Palmitoleic | 0.384 g, | ~ | |||
| 18:1 Olein (omega-9) | 3.618 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.013 g, | ho tloha 11.2 ho ea 20.6 | 9% | 5.2% | |
| 18: 2 Linoleic | 0.868 g, | ~ | |||
| 18:3 Linolenic | 0.145 g, | ~ | |||
| Omega-3 mafura a acids | 0.145 g, | ho tloha 0.9 ho ea 3.7 | 16.1% | 9.4% | |
| Omega-6 mafura a acids | 0.868 g, | ho tloha 4.7 ho ea 16.8 | 18.5% | 10.8% |
Boleng ba matla ke 172 kcal.
- oz, e se nang thuso = 28.35 g (48.8 kCal)
- li-cubic inch, boneless = 17 g (29.2 kCal)
Ham e letsoai hanyenyane, e phehiloe livithamini le liminerale tse ruileng joalo ka: vithamine B1 - 48,7%, vithamine B2 - 17,2%, choline - 17,4%, vithamine B6 - 16,5%, vithamine B12 - 23%, vithamine PP - 28,7%, potasiamo - 15,4%, phosphorus - 33,1%, koporo - 13,2%, selenium - 35,5%, zinki - 21,3%
- 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.
- Vithamine B2 e nka karolo liketsong tsa redox, e ntlafatsa kutloisiso ea mmala oa sehlahlo sa pono le phetoho e lefifi. Ho ja lijo tse sa lekaneng tsa vithamine B2 ho tsamaisana le ho tlola boemo ba letlalo, lera la mucous, leseli le holofetseng le pono ea shoalane.
- 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 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.
- 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 e nang le 172 kcal, motsoako oa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, li na le thuso joang Ham e nang le letsoai hanyenyane, e phehiloeng, lik'hilojule, limatlafatsi, thepa ea bohlokoa Ham e nang le letsoai hanyenyane, e phehiloeng