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 | 655 kC | 1684 kC | 38.9% | 5.9% | 257 g, |
| Liprotheine | 6.38 g, | 76 g, | 8.4% | 1.3% | 1191 g, |
| Mafura | 69.61 g, | 56 g, | 124.3% | 19% | 80 g, |
| metsi | 22.19 g, | 2273 g, | 1% | 0.2% | 10243 g, |
| Ash | 0.32 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 3 μg | 900 μg | 0.3% | 30000 g, | |
| Retinol | 0.003 mg | ~ | |||
| Vithamine B1, thiamine | 0.386 mg | 1.5 mg | 25.7% | 3.9% | 389 g, |
| Vithamine B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 2% | 763 g, |
| Vithamine B5, pantothenic | 0.25 mg | 5 mg | 5% | 0.8% | 2000 g, |
| Vithamine B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 0.7% | 2222 g, |
| Vithamine B9, folate | 1 μg | 400 μg | 0.3% | 40000 g, | |
| Vithamine B12, cobalamin | 0.82 μg | 3 μg | 27.3% | 4.2% | 366 g, |
| Vithamine E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 0.3% | 5172 g, |
| Vithamine PP, NE | 4.535 mg | 20 mg | 22.7% | 3.5% | 441 g, |
| macronutrients | |||||
| Potasiamo, K | 148 mg | 2500 mg | 5.9% | 0.9% | 1689 g, |
| K'halsiamo, Ca | 4 mg | 1000 mg | 0.4% | 0.1% | 25000 g, |
| Magnesiamo, Mg | 3 mg | 400 mg | 0.8% | 0.1% | 13333 g, |
| Sodium, Na | 25 mg | 1300 mg | 1.9% | 0.3% | 5200 g, |
| Sebabole, S | 63.8 mg | 1000 mg | 6.4% | 1% | 1567 g, |
| Phosphorus, P. | 86 mg | 800 mg | 10.8% | 1.6% | 930 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.42 mg | 18 mg | 2.3% | 0.4% | 4286 g, |
| Manganese, Mong | 0.005 mg | 2 mg | 0.3% | 40000 g, | |
| Koporo, Cu | 40 μg | 1000 μg | 4% | 0.6% | 2500 g, |
| Selenium, Haeba | 1.5 μg | 55 μg | 2.7% | 0.4% | 3667 g, |
| Zinki, Zn | 0.84 mg | 12 mg | 7% | 1.1% | 1429 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.659 g, | ~ | |||
| valine | 0.305 g, | ~ | |||
| Histidine * | 0.072 g, | ~ | |||
| Isoleucine | 0.168 g, | ~ | |||
| leucine | 0.446 g, | ~ | |||
| lysine | 0.528 g, | ~ | |||
| methionine | 0.095 g, | ~ | |||
| threonine | 0.21 g, | ~ | |||
| boitumelo | 0.021 g, | ~ | |||
| phenylalanine | 0.239 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.378 g, | ~ | |||
| Asiti ea aspartic | 0.592 g, | ~ | |||
| glycine | 0.291 g, | ~ | |||
| Asiti ea Glutamic | 0.991 g, | ~ | |||
| proline | 0.242 g, | ~ | |||
| serine | 0.262 g, | ~ | |||
| tyrosine | 0.104 g, | ~ | |||
| Cysteine ea tlhaho | 0.056 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 90 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 25.26 g, | max 18.7 g | |||
| 10: 0 Capric | 0.05 g, | ~ | |||
| 12:0 Lauric | 0.15 g, | ~ | |||
| 14: 0 Myristic | 0.88 g, | ~ | |||
| 16: 0 Palmitic | 15.24 g, | ~ | |||
| 18: 0 Stearin | 8.94 g, | ~ | |||
| Li-acid tsa monounsaturated | 32.89 g, | Metsotso e 16.8 г | 195.8% | 29.9% | |
| 16: 1 Li-Palmitoleic | 2.16 g, | ~ | |||
| 18:1 Olein (omega-9) | 30.17 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.56 g, | ~ | |||
| Mafura a polyunsaturated acid | 8.11 g, | ho tloha 11.2 ho ea 20.6 | 72.4% | 11.1% | |
| 18: 2 Linoleic | 7.45 g, | ~ | |||
| 18:3 Linolenic | 0.58 g, | ~ | |||
| 20:4 Arachidonic | 0.08 g, | ~ | |||
| Omega-3 mafura a acids | 0.58 g, | ho tloha 0.9 ho ea 3.7 | 64.4% | 9.8% | |
| Omega-6 mafura a acids | 7.53 g, | ho tloha 4.7 ho ea 16.8 | 100% | 15.3% |
Boleng ba matla ke 655 kcal.
- oz = 28.35 g (185.7 kcal)
- 4 oz = 113 g (740.2 kCal)
Marama a kolobe (marama, lichelet) livithamini le liminerale tse ngata joalo ka: vithamine B1 - 25,7%, vithamine B2 - 13,1%, vithamine B12 - 27,3%, vithamine PP - 22,7%
- 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 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.
Tags: Lik'halori tse 655 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se molemo Lerama la nama ea kolobe (marama, licheleteng), likhalori, limatlafatsi, thepa ea bohlokoa Lerama la nama ea kolobe (marameng, licheleteng)