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 | 238 kC | 1684 kC | 14.1% | 5.9% | 708 g, |
| Liprotheine | 21.94 g, | 76 g, | 28.9% | 12.1% | 346 g, |
| Mafura | 16.05 g, | 56 g, | 28.7% | 12.1% | 349 g, |
| metsi | 62.85 g, | 2273 g, | 2.8% | 1.2% | 3617 g, |
| Ash | 0.66 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 0.5% | 9375 g, |
| Vithamine B2, riboflavin | 0.057 mg | 1.8 mg | 3.2% | 1.3% | 3158 g, |
| Vithamine B4, choline | 75.4 mg | 500 mg | 15.1% | 6.3% | 663 g, |
| Vithamine B5, pantothenic | 0.24 mg | 5 mg | 4.8% | 2% | 2083 g, |
| Vithamine B6, pyridoxine | 0.038 mg | 2 mg | 1.9% | 0.8% | 5263 g, |
| Vithamine B9, folate | 2 μg | 400 μg | 0.5% | 0.2% | 20000 g, |
| Vithamine B12, cobalamin | 0.41 μg | 3 μg | 13.7% | 5.8% | 732 g, |
| Vithamine E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 g, |
| Tocopherol mefuta e fapaneng | 0.03 mg | ~ | |||
| Vithamine PP, NE | 0.585 mg | 20 mg | 2.9% | 1.2% | 3419 g, |
| Betaine | 2.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 33 mg | 2500 mg | 1.3% | 0.5% | 7576 g, |
| Magnesiamo, Mg | 5 mg | 400 mg | 1.3% | 0.5% | 8000 g, |
| Sodium, Na | 73 mg | 1300 mg | 5.6% | 2.4% | 1781 g, |
| Sebabole, S | 219.4 mg | 1000 mg | 21.9% | 9.2% | 456 g, |
| Phosphorus, P. | 82 mg | 800 mg | 10.3% | 4.3% | 976 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.98 mg | 18 mg | 5.4% | 2.3% | 1837 g, |
| Manganese, Mong | 0.018 mg | 2 mg | 0.9% | 0.4% | 11111 g, |
| Koporo, Cu | 62 μg | 1000 μg | 6.2% | 2.6% | 1613 g, |
| Selenium, Haeba | 23 μg | 55 μg | 41.8% | 17.6% | 239 g, |
| Zinki, Zn | 1.05 mg | 12 mg | 8.8% | 3.7% | 1143 g, |
| Li-sterol | |||||
| Cholesterol | 107 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.343 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.189 g, | ~ | |||
| 16: 0 Palmitic | 3.019 g, | ~ | |||
| 17-0 margarine | 0.041 g, | ~ | |||
| 18: 0 Stearin | 1.094 g, | ~ | |||
| Li-acid tsa monounsaturated | 8.005 g, | Metsotso e 16.8 г | 47.6% | 20% | |
| 16: 1 Li-Palmitoleic | 0.612 g, | ~ | |||
| 18:1 Olein (omega-9) | 7.232 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.161 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.54 g, | ho tloha 11.2 ho ea 20.6 | 13.8% | 5.8% | |
| 18: 2 Linoleic | 1.319 g, | ~ | |||
| 18:3 Linolenic | 0.064 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.064 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.081 g, | ~ | |||
| 20:4 Arachidonic | 0.076 g, | ~ | |||
| Omega-3 mafura a acids | 0.064 g, | ho tloha 0.9 ho ea 3.7 | 7.1% | 3% | |
| Omega-6 mafura a acids | 1.476 g, | ho tloha 4.7 ho ea 16.8 | 31.4% | 13.2% |
Boleng ba matla ke 238 kcal.
- 3 oz = 85 g (202.3 kCal)
Maoto a kolobe (litlhako), a belisoa ka mocheso o tlase li-vithamine le liminerale tse ruileng joalo ka: choline - 15,1%, vithamine B12 - 13,7%, selenium - 41,8%
- 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.
- 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 238 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Maoto a kolobe (litlhako), a phehiloeng ka mocheso o tlase, likhalori, limatlafatsi, thepa ea bohlokoa Maoto a kolobe (litlhako), a phehiloeng ka mocheso o tlase