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 | 594 kC | 1684 kC | 35.3% | 5.9% | 284 g, |
| Liprotheine | 17.3 g, | 76 g, | 22.8% | 3.8% | 439 g, |
| Mafura | 51.45 g, | 56 g, | 91.9% | 15.5% | 109 g, |
| Li-carbohydrate | 16.35 g, | 219 g, | 7.5% | 1.3% | 1339 g, |
| Lisele tsa fiber | 9 g, | 20 g, | 45% | 7.6% | 222 g, |
| metsi | 1.75 g, | 2273 g, | 0.1% | 129886 g, | |
| Ash | 4.15 g, | ~ | |||
| divithamini | |||||
| beta carotenes | 0.003 mg | 5 mg | 0.1% | 166667 g, | |
| Lutein + Zeaxanthin | 21 μg | ~ | |||
| Vithamine B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 2.2% | 750 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 1.9% | 900 g, |
| Vithamine B4, choline | 54.3 mg | 500 mg | 10.9% | 1.8% | 921 g, |
| Vithamine B5, pantothenic | 1.205 mg | 5 mg | 24.1% | 4.1% | 415 g, |
| Vithamine B6, pyridoxine | 0.296 mg | 2 mg | 14.8% | 2.5% | 676 g, |
| Vithamine B9, folate | 50 μg | 400 μg | 12.5% | 2.1% | 800 g, |
| Vithamine C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.1% | 22500 g, |
| Vithamine E, alpha tocopherol, TE | 10.94 mg | 15 mg | 72.9% | 12.3% | 137 g, |
| Vithamine K, phylloquinone | 12.9 μg | 120 μg | 10.8% | 1.8% | 930 g, |
| Vithamine PP, NE | 4.7 mg | 20 mg | 23.5% | 4% | 426 g, |
| macronutrients | |||||
| Potasiamo, K | 693 mg | 2500 mg | 27.7% | 4.7% | 361 g, |
| K'halsiamo, Ca | 70 mg | 1000 mg | 7% | 1.2% | 1429 g, |
| Magnesiamo, Mg | 225 mg | 400 mg | 56.3% | 9.5% | 178 g, |
| Sodium, Na | 345 mg | 1300 mg | 26.5% | 4.5% | 377 g, |
| Sebabole, S | 173 mg | 1000 mg | 17.3% | 2.9% | 578 g, |
| Phosphorus, P. | 435 mg | 800 mg | 54.4% | 9.2% | 184 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 3.7 mg | 18 mg | 20.6% | 3.5% | 486 g, |
| Manganese, Mong | 1.937 mg | 2 mg | 96.9% | 16.3% | 103 g, |
| Koporo, Cu | 1279 μg | 1000 μg | 127.9% | 21.5% | 78 g, |
| Selenium, Haeba | 7.5 μg | 55 μg | 13.6% | 2.3% | 733 g, |
| Zinki, Zn | 3.8 mg | 12 mg | 31.7% | 5.3% | 316 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 4.8 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.242 g, | ~ | |||
| valine | 0.934 g, | ~ | |||
| Histidine * | 0.48 g, | ~ | |||
| Isoleucine | 0.744 g, | ~ | |||
| leucine | 1.371 g, | ~ | |||
| lysine | 0.712 g, | ~ | |||
| methionine | 0.228 g, | ~ | |||
| threonine | 0.597 g, | ~ | |||
| boitumelo | 0.264 g, | ~ | |||
| phenylalanine | 0.953 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.806 g, | ~ | |||
| Asiti ea aspartic | 2.056 g, | ~ | |||
| glycine | 1.064 g, | ~ | |||
| Asiti ea Glutamic | 4.423 g, | ~ | |||
| proline | 0.875 g, | ~ | |||
| serine | 0.917 g, | ~ | |||
| tyrosine | 0.676 g, | ~ | |||
| Cysteine ea tlhaho | 0.287 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 6.5 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.045 g, | ~ | |||
| 10: 0 Capric | 0.045 g, | ~ | |||
| 12:0 Lauric | 0.269 g, | ~ | |||
| 14: 0 Myristic | 0.215 g, | ~ | |||
| 16: 0 Palmitic | 4.188 g, | ~ | |||
| 18: 0 Stearin | 1.739 g, | ~ | |||
| Li-acid tsa monounsaturated | 31.395 g, | Metsotso e 16.8 г | 186.9% | 31.5% | |
| 16: 1 Li-Palmitoleic | 0.223 g, | ~ | |||
| 18:1 Olein (omega-9) | 30.802 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.259 g, | ~ | |||
| Mafura a polyunsaturated acid | 10.768 g, | ho tloha 11.2 ho ea 20.6 | 96.1% | 16.2% | |
| 18: 2 Linoleic | 10.535 g, | ~ | |||
| 18:3 Linolenic | 0.19 g, | ~ | |||
| Omega-3 mafura a acids | 0.19 g, | ho tloha 0.9 ho ea 3.7 | 21.1% | 3.6% | |
| Omega-6 mafura a acids | 10.535 g, | ho tloha 4.7 ho ea 16.8 | 100% | 16.8% |
Boleng ba matla ke 594 kcal.
- senoelo = 137 g (813.8 kCal)
- oz = 28.35 g (168.4 kcal)
Linate, kopanya le matokomane, omisitsoeng halikiloeng, le letsoai livithamini le liminerale tse ruileng joalo ka: vithamine B1 - 13,3%, vithamine B2 - 11,1%, vithamine B5 - 24,1%, vithamine B6 - 14,8%, vithamine B9 - 12,5%, vithamine E - 72,9%, vithamine PP - 23,5%, potasiamo - 27,7%, magnesium - 56,3%, phosphorus - 54,4%, tšepe - 20,6%, mankanese - 96,9%, koporo - 127,9 %, selenium - 13,6%, zinki - 31,7%
- 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.
- 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea 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.
- 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.
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