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 | 163 kC | 1684 kC | 9.7% | 6% | 1033 g, |
| Liprotheine | 18.9 g, | 76 g, | 24.9% | 15.3% | 402 g, |
| Mafura | 4.6 g, | 56 g, | 8.2% | 5% | 1217 g, |
| Li-carbohydrate | 9.9 g, | 219 g, | 4.5% | 2.8% | 2212 g, |
| metsi | 64.12 g, | 2273 g, | 2.8% | 1.7% | 3545 g, |
| Ash | 2.46 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 146 μg | 900 μg | 16.2% | 9.9% | 616 g, |
| Retinol | 0.146 mg | ~ | |||
| Vithamine B1, thiamine | 0.127 mg | 1.5 mg | 8.5% | 5.2% | 1181 g, |
| Vithamine B2, riboflavin | 0.443 mg | 1.8 mg | 24.6% | 15.1% | 406 g, |
| Vithamine B5, pantothenic | 0.9 mg | 5 mg | 18% | 11% | 556 g, |
| Vithamine B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.8% | 2222 g, |
| Vithamine B9, folate | 15 μg | 400 μg | 3.8% | 2.3% | 2667 g, |
| Vithamine B12, cobalamin | 28.8 μg | 3 μg | 960% | 589% | 10 g, |
| Vithamine C, ascorbic | 12.8 mg | 90 mg | 14.2% | 8.7% | 703 g, |
| Vithamine E, alpha tocopherol, TE | 0.85 mg | 15 mg | 5.7% | 3.5% | 1765 g, |
| Vithamine K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g, |
| Vithamine PP, NE | 3.618 mg | 20 mg | 18.1% | 11.1% | 553 g, |
| macronutrients | |||||
| Potasiamo, K | 302 mg | 2500 mg | 12.1% | 7.4% | 828 g, |
| K'halsiamo, Ca | 16 mg | 1000 mg | 1.6% | 1% | 6250 g, |
| Magnesiamo, Mg | 44 mg | 400 mg | 11% | 6.7% | 909 g, |
| Sodium, Na | 212 mg | 1300 mg | 16.3% | 10% | 613 g, |
| Sebabole, S | 189 mg | 1000 mg | 18.9% | 11.6% | 529 g, |
| Phosphorus, P. | 243 mg | 800 mg | 30.4% | 18.7% | 329 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 9.2 mg | 18 mg | 51.1% | 31.3% | 196 g, |
| Manganese, Mong | 1.222 mg | 2 mg | 61.1% | 37.5% | 164 g, |
| Koporo, Cu | 2679 μg | 1000 μg | 267.9% | 164.4% | 37 g, |
| Selenium, Haeba | 154 μg | 55 μg | 280% | 171.8% | 36 g, |
| Zinki, Zn | 33.24 mg | 12 mg | 277% | 169.9% | 36 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.379 g, | ~ | |||
| valine | 0.826 g, | ~ | |||
| Histidine * | 0.363 g, | ~ | |||
| Isoleucine | 0.823 g, | ~ | |||
| leucine | 1.331 g, | ~ | |||
| lysine | 1.412 g, | ~ | |||
| methionine | 0.426 g, | ~ | |||
| threonine | 0.813 g, | ~ | |||
| boitumelo | 0.212 g, | ~ | |||
| phenylalanine | 0.677 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.143 g, | ~ | |||
| Asiti ea aspartic | 1.823 g, | ~ | |||
| glycine | 1.182 g, | ~ | |||
| Asiti ea Glutamic | 2.57 g, | ~ | |||
| proline | 0.771 g, | ~ | |||
| serine | 0.847 g, | ~ | |||
| tyrosine | 0.605 g, | ~ | |||
| Cysteine ea tlhaho | 0.248 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 100 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 1.02 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.164 g, | ~ | |||
| 16: 0 Palmitic | 0.714 g, | ~ | |||
| 18: 0 Stearin | 0.142 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.776 g, | Metsotso e 16.8 г | 4.6% | 2.8% | |
| 16: 1 Li-Palmitoleic | 0.228 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.382 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.06 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.106 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.788 g, | ho tloha 11.2 ho ea 20.6 | 16% | 9.8% | |
| 18: 2 Linoleic | 0.064 g, | ~ | |||
| 18:3 Linolenic | 0.064 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.168 g, | ~ | |||
| 20:4 Arachidonic | 0.076 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.876 g, | ~ | |||
| Omega-3 mafura a acids | 1.648 g, | ho tloha 0.9 ho ea 3.7 | 100% | 61.3% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.04 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.5 g, | ~ | |||
| Omega-6 mafura a acids | 0.14 g, | ho tloha 4.7 ho ea 16.8 | 3% | 1.8% |
Boleng ba matla ke 163 kcal.
- bohareng = 25 g (40.8 kcal)
- 3 oz = 85 g (138.6 kCal)
Oyster ea Pacific e chesitsoeng li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 16,2%, vithamine B2 - 24,6%, vithamine B5 - 18%, vithamine B12 - 960%, vithamine C - 14,2%, vithamine PP - 18,1 %, potasiamo - 12,1%, magnesium - 11%, phosphorus - 30,4%, tšepe - 51,1%, mankanese - 61,1%, koporo - 267,9%, selenium - 280%, zinki - 277 %
- 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 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 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 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 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.
Tags: lik'halori 163 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, li na le thuso joang? Oyster ea Pacific, e nang le mouoane, lik'hilojule, limatlafatsi, thepa ea bohlokoa Pacific oyster, e nang le mouoane