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 | 569 kC | 1684 kC | 33.8% | 5.9% | 296 g, |
| Liprotheine | 21.05 g, | 76 g, | 27.7% | 4.9% | 361 g, |
| Mafura | 45.82 g, | 56 g, | 81.8% | 14.4% | 122 g, |
| Li-carbohydrate | 17.25 g, | 219 g, | 7.9% | 1.4% | 1270 g, |
| Lisele tsa fiber | 10.3 g, | 20 g, | 51.5% | 9.1% | 194 g, |
| metsi | 1.79 g, | 2273 g, | 0.1% | 126983 g, | |
| Ash | 3.79 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 13 μg | 900 μg | 1.4% | 0.2% | 6923 g, |
| beta carotenes | 0.159 mg | 5 mg | 3.2% | 0.6% | 3145 g, |
| Lutein + Zeaxanthin | 1160 μg | ~ | |||
| Vithamine B1, thiamine | 0.695 mg | 1.5 mg | 46.3% | 8.1% | 216 g, |
| Vithamine B2, riboflavin | 0.234 mg | 1.8 mg | 13% | 2.3% | 769 g, |
| Vithamine B4, choline | 71.4 mg | 500 mg | 14.3% | 2.5% | 700 g, |
| Vithamine B5, pantothenic | 0.513 mg | 5 mg | 10.3% | 1.8% | 975 g, |
| Vithamine B6, pyridoxine | 1.122 mg | 2 mg | 56.1% | 9.9% | 178 g, |
| Vithamine B9, folate | 51 μg | 400 μg | 12.8% | 2.2% | 784 g, |
| Vithamine C, ascorbic | 3 mg | 90 mg | 3.3% | 0.6% | 3000 g, |
| Vithamine E, alpha tocopherol, TE | 2.17 mg | 15 mg | 14.5% | 2.5% | 691 g, |
| beta tocopherol | 0.13 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 23.42 mg | ~ | |||
| tocopherol | 0.55 mg | ~ | |||
| Vithamine H, biotin | 10 μg | 50 μg | 20% | 3.5% | 500 g, |
| Vithamine K, phylloquinone | 13.2 μg | 120 μg | 11% | 1.9% | 909 g, |
| Vithamine PP, NE | 1.373 mg | 20 mg | 6.9% | 1.2% | 1457 g, |
| Betaine | 0.8 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 1007 mg | 2500 mg | 40.3% | 7.1% | 248 g, |
| K'halsiamo, Ca | 107 mg | 1000 mg | 10.7% | 1.9% | 935 g, |
| Silicon, E. | 50 mg | 30 mg | 166.7% | 29.3% | 60 g, |
| Magnesiamo, Mg | 109 mg | 400 mg | 27.3% | 4.8% | 367 g, |
| Sodium, Na | 428 mg | 1300 mg | 32.9% | 5.8% | 304 g, |
| Sebabole, S | 210.5 mg | 1000 mg | 21.1% | 3.7% | 475 g, |
| Phosphorus, P. | 469 mg | 800 mg | 58.6% | 10.3% | 171 g, |
| Chlorine, Cl | 30 mg | 2300 mg | 1.3% | 0.2% | 7667 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 1500 μg | ~ | |||
| Bohr, B. | 200 μg | ~ | |||
| Vanadium, V | 170 μg | ~ | |||
| Tšepe, Fe | 4.03 mg | 18 mg | 22.4% | 3.9% | 447 g, |
| Iodine, ke | 10 μg | 150 μg | 6.7% | 1.2% | 1500 g, |
| Cobalt, Co. | 5 μg | 10 μg | 50% | 8.8% | 200 g, |
| Lithium, Li | 4.4 μg | ~ | |||
| Manganese, Mong | 1.243 mg | 2 mg | 62.2% | 10.9% | 161 g, |
| Koporo, Cu | 1293 μg | 1000 μg | 129.3% | 22.7% | 77 g, |
| Molybdenum, Mo. | 25 μg | 70 μg | 35.7% | 6.3% | 280 g, |
| Nikele, Ni | 40 μg | ~ | |||
| Rubidium, Rb | 20.2 μg | ~ | |||
| Selenium, Haeba | 10 μg | 55 μg | 18.2% | 3.2% | 550 g, |
| Matla, Sr. | 200 μg | ~ | |||
| Titan, uena | 45 μg | ~ | |||
| Ho tsuba, F | 3.4 μg | 4000 μg | 0.1% | 117647 g, | |
| Chrome, Kr | 6.9 μg | 50 μg | 13.8% | 2.4% | 725 g, |
| Zinki, Zn | 2.34 mg | 12 mg | 19.5% | 3.4% | 513 g, |
| Zirconium, Zr | 35 μg | ~ | |||
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 1.38 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 7.74 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.25 g, | ~ | |||
| maltose | 0.13 g, | ~ | |||
| sucrose | 7.09 g, | ~ | |||
| fructose | 0.22 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.228 g, | ~ | |||
| valine | 1.305 g, | ~ | |||
| Histidine * | 0.535 g, | ~ | |||
| Isoleucine | 0.957 g, | ~ | |||
| leucine | 1.675 g, | ~ | |||
| lysine | 1.189 g, | ~ | |||
| methionine | 0.375 g, | ~ | |||
| threonine | 0.714 g, | ~ | |||
| boitumelo | 0.262 g, | ~ | |||
| phenylalanine | 1.14 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.016 g, | ~ | |||
| Asiti ea aspartic | 1.968 g, | ~ | |||
| Hydroxyproline | 0.096 g, | ~ | |||
| glycine | 1.054 g, | ~ | |||
| Asiti ea Glutamic | 4.49 g, | ~ | |||
| proline | 0.98 g, | ~ | |||
| serine | 1.34 g, | ~ | |||
| tyrosine | 0.531 g, | ~ | |||
| Cysteine ea tlhaho | 0.305 g, | ~ | |||
| Li-sterol | |||||
| Litlhaku | 10 mg | ~ | |||
| Stigmasterol | 2 mg | ~ | |||
| beta sitosterol | 210 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 5.645 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.012 g, | ~ | |||
| 16: 0 Palmitic | 4.994 g, | ~ | |||
| 17-0 margarine | 0.011 g, | ~ | |||
| 18: 0 Stearin | 0.558 g, | ~ | |||
| 20:0 Searakhi | 0.033 g, | ~ | |||
| 22: 0 | 0.026 g, | ~ | |||
| 24: 0 Lignoceric | 0.011 g, | ~ | |||
| Li-acid tsa monounsaturated | 24.534 g, | Metsotso e 16.8 г | 146% | 25.7% | |
| 14: 1 Myristoleic | 0.005 g, | ~ | |||
| 15: 1 Pentekonta | 0.009 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.464 g, | ~ | |||
| 17:1 Heptadecene | 0.02 g, | ~ | |||
| 18:1 Olein (omega-9) | 23.926 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.106 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 13.346 g, | ho tloha 11.2 ho ea 20.6 | 100% | 17.6% | |
| 18: 2 Linoleic | 13.125 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 13.125 g, | ~ | |||
| 18:3 Linolenic | 0.212 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.212 g, | ~ | |||
| 20:3 Eicosatriene | 0.005 g, | ~ | |||
| 20:4 Arachidonic | 0.005 g, | ~ | |||
| Omega-3 mafura a acids | 0.212 g, | ho tloha 0.9 ho ea 3.7 | 23.6% | 4.1% | |
| Omega-6 mafura a acids | 13.135 g, | ho tloha 4.7 ho ea 16.8 | 100% | 17.6% |
Boleng ba matla ke 569 kcal.
- senoelo = 123 g (699.9 kCal)
- thollo = 0.7 g (4 kCal)
- oz (lithollo tse 49) = 28.35 g (161.3 kCal)
Pistachios, letsoai, omileng halikiloeng li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 46,3%, vithamine B2 - 13%, choline - 14,3%, vithamine B6 - 56,1%, vithamine B9 - 12,8%, vithamine E - 14,5, 20, 11%, vithamine H - 40,3%, vithamine K - 166,7%, potasiamo - 27,3%, silicon - 58,6%, magnesium - 22,4%, phosphorus - 50%, tšepe - 62,2 %, cobalt - 129,3%, mankanese - 35,7%, koporo - 18,2%, molybdenum - 13,8%, selenium - 19,5%, chromium - XNUMX%, 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.
- 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 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.
- Vitamin H. e nka karolo ho tswakong ea mafura, glycogen, metabolism ea li-amino acid. Ho noa vithamine ena ka mokhoa o lekaneng ho ka lebisa ho ferekaneng ha boemo bo tloaelehileng ba letlalo.
- Vithamine K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- 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.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
- Molybdenum ke cofactor ea li-enzyme tse ngata tse fanang ka metabolism ea amino acid e nang le sebabole, purines le pyrimidines.
- 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.
- Chrome e nka karolo ho laola maemo a tsoekere ea mali, e matlafatsang phello ea insulin. Khaello e lebisa ho fokotseheng ha mamello ea tsoekere.
- 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 569 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, kamoo li-pistachio tse letsoai li leng molemo