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 | 56 kC | 1684 kC | 3.3% | 5.9% | 3007 g, |
| Liprotheine | 12.19 g, | 76 g, | 16% | 28.6% | 623 g, |
| Mafura | 0.41 g, | 56 g, | 0.7% | 1.3% | 13659 g, |
| metsi | 86.75 g, | 2273 g, | 3.8% | 6.8% | 2620 g, |
| Ash | 1.36 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 3 μg | 900 μg | 0.3% | 0.5% | 30000 g, |
| Retinol | 0.003 mg | ~ | |||
| Vithamine B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3.6% | 5000 g, |
| Vithamine B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 7.9% | 2250 g, |
| Vithamine B4, choline | 65 mg | 500 mg | 13% | 23.2% | 769 g, |
| Vithamine B5, pantothenic | 0.237 mg | 5 mg | 4.7% | 8.4% | 2110 g, |
| Vithamine B6, pyridoxine | 0.069 mg | 2 mg | 3.5% | 6.3% | 2899 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 1.4% | 13333 g, |
| Vithamine B12, cobalamin | 1.63 μg | 3 μg | 54.3% | 97% | 184 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 3.6% | 5000 g, |
| Vithamine D3, cholecalciferol | 0.2 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 5.9% | 3061 g, |
| Vithamine PP, NE | 0.653 mg | 20 mg | 3.3% | 5.9% | 3063 g, |
| macronutrients | |||||
| Potasiamo, K | 160 mg | 2500 mg | 6.4% | 11.4% | 1563 g, |
| K'halsiamo, Ca | 15 mg | 1000 mg | 1.5% | 2.7% | 6667 g, |
| Magnesiamo, Mg | 16 mg | 400 mg | 4% | 7.1% | 2500 g, |
| Sodium, Na | 333 mg | 1300 mg | 25.6% | 45.7% | 390 g, |
| Sebabole, S | 121.9 mg | 1000 mg | 12.2% | 21.8% | 820 g, |
| Phosphorus, P. | 284 mg | 800 mg | 35.5% | 63.4% | 282 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.22 mg | 18 mg | 1.2% | 2.1% | 8182 g, |
| Manganese, Mong | 0.011 mg | 2 mg | 0.6% | 1.1% | 18182 g, |
| Koporo, Cu | 31 μg | 1000 μg | 3.1% | 5.5% | 3226 g, |
| Selenium, Haeba | 15.9 μg | 55 μg | 28.9% | 51.6% | 346 g, |
| Zinki, Zn | 0.31 mg | 12 mg | 2.6% | 4.6% | 3871 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.859 g, | ~ | |||
| valine | 0.619 g, | ~ | |||
| Histidine * | 0.259 g, | ~ | |||
| Isoleucine | 0.573 g, | ~ | |||
| leucine | 0.98 g, | ~ | |||
| lysine | 1.118 g, | ~ | |||
| methionine | 0.37 g, | ~ | |||
| threonine | 0.536 g, | ~ | |||
| boitumelo | 0.166 g, | ~ | |||
| phenylalanine | 0.471 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.693 g, | ~ | |||
| Asiti ea aspartic | 1.211 g, | ~ | |||
| glycine | 0.545 g, | ~ | |||
| Asiti ea Glutamic | 1.922 g, | ~ | |||
| proline | 0.462 g, | ~ | |||
| serine | 0.499 g, | ~ | |||
| tyrosine | 0.453 g, | ~ | |||
| Cysteine ea tlhaho | 0.129 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 46 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.016 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.004 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.124 g, | max 18.7 g | |||
| 12:0 Lauric | 0.001 g, | ~ | |||
| 14: 0 Myristic | 0.004 g, | ~ | |||
| 15:0 Pentadecanoic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.087 g, | ~ | |||
| 17-0 margarine | 0.001 g, | ~ | |||
| 18: 0 Stearin | 0.029 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.079 g, | Metsotso e 16.8 г | 0.5% | 0.9% | |
| 14: 1 Myristoleic | 0.001 g, | ~ | |||
| 15: 1 Pentekonta | 0.001 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.004 g, | ~ | |||
| 16:1 tse | 0.003 g, | ~ | |||
| 16: 1 lia fetoloa | 0.001 g, | ~ | |||
| 17:1 Heptadecene | 0.004 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.052 g, | ~ | |||
| 18:1 tse | 0.048 g, | ~ | |||
| 18: 1 lia fetoloa | 0.004 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.01 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g, | ~ | |||
| 22:1 tse | 0.001 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.195 g, | ho tloha 11.2 ho ea 20.6 | 1.7% | 3% | |
| 18: 2 Linoleic | 0.016 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.011 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 0.004 g, | ~ | |||
| 18:3 Linolenic | 0.001 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.001 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.001 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 g, | ~ | |||
| 20:3 Eicosatriene | 0.002 g, | ~ | |||
| 20:3 Omega-6 | 0.002 g, | ~ | |||
| 20:4 Arachidonic | 0.005 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.049 g, | ~ | |||
| Omega-3 mafura a acids | 0.171 g, | ho tloha 0.9 ho ea 3.7 | 19% | 33.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.116 g, | ~ | |||
| Omega-6 mafura a acids | 0.012 g, | ho tloha 4.7 ho ea 16.8 | 0.3% | 0.5% |
Boleng ba matla ke 56 kcal.
- 3 oz = 85 g (47.6 kCal)
- lesela = 77 g (43.1 kCal)
Pollock, e tala li-vithamine le liminerale tse ruileng joalo ka: choline - 13%, vithamine B12 - 54,3%, phosphorus - 35,5%, selenium - 28,9%
- 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 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.
- 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.
- 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.
Tags: lik'halori tse 56 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, pollock e na le thuso joang, e tala, lik'halori, limatlafatsi, thepa ea pollock, e tala