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 | 212 kC | 1684 kC | 12.6% | 5.9% | 794 g, |
| Liprotheine | 23.16 g, | 76 g, | 30.5% | 14.4% | 328 g, |
| Mafura | 12.59 g, | 56 g, | 22.5% | 10.6% | 445 g, |
| metsi | 64.99 g, | 2273 g, | 2.9% | 1.4% | 3497 g, |
| Ash | 0.68 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 0.8% | 5769 g, |
| Vithamine B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 2.8% | 1698 g, |
| Vithamine B5, pantothenic | 0.303 mg | 5 mg | 6.1% | 2.9% | 1650 g, |
| Vithamine B6, pyridoxine | 0.053 mg | 2 mg | 2.7% | 1.3% | 3774 g, |
| Vithamine B9, folate | 10 μg | 400 μg | 2.5% | 1.2% | 4000 g, |
| Vithamine B12, cobalamin | 0.52 μg | 3 μg | 17.3% | 8.2% | 577 g, |
| Vithamine E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 75000 g, | |
| Vithamine PP, NE | 1.13 mg | 20 mg | 5.7% | 2.7% | 1770 g, |
| macronutrients | |||||
| Potasiamo, K | 63 mg | 2500 mg | 2.5% | 1.2% | 3968 g, |
| K'halsiamo, Ca | 70 mg | 1000 mg | 7% | 3.3% | 1429 g, |
| Magnesiamo, Mg | 6 mg | 400 mg | 1.5% | 0.7% | 6667 g, |
| Sodium, Na | 132 mg | 1300 mg | 10.2% | 4.8% | 985 g, |
| Sebabole, S | 231.6 mg | 1000 mg | 23.2% | 10.9% | 432 g, |
| Phosphorus, P. | 75 mg | 800 mg | 9.4% | 4.4% | 1067 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.58 mg | 18 mg | 3.2% | 1.5% | 3103 g, |
| Koporo, Cu | 70 μg | 1000 μg | 7% | 3.3% | 1429 g, |
| Selenium, Haeba | 23.3 μg | 55 μg | 42.4% | 20% | 236 g, |
| Zinki, Zn | 0.76 mg | 12 mg | 6.3% | 3% | 1579 g, |
| Li-sterol | |||||
| Cholesterol | 88 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.57 g, | max 18.7 g | |||
| 10: 0 Capric | 0.011 g, | ~ | |||
| 14: 0 Myristic | 0.154 g, | ~ | |||
| 16: 0 Palmitic | 2.464 g, | ~ | |||
| 17-0 margarine | 0.022 g, | ~ | |||
| 18: 0 Stearin | 0.905 g, | ~ | |||
| 20:0 Searakhi | 0.014 g, | ~ | |||
| Li-acid tsa monounsaturated | 6.289 g, | Metsotso e 16.8 г | 37.4% | 17.6% | |
| 16: 1 Li-Palmitoleic | 0.493 g, | ~ | |||
| 18:1 Olein (omega-9) | 5.682 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.114 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.092 g, | ho tloha 11.2 ho ea 20.6 | 9.8% | 4.6% | |
| 18: 2 Linoleic | 0.93 g, | ~ | |||
| 18:3 Linolenic | 0.043 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.043 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.054 g, | ~ | |||
| 20:3 Eicosatriene | 0.012 g, | ~ | |||
| 20:4 Arachidonic | 0.053 g, | ~ | |||
| Omega-3 mafura a acids | 0.043 g, | ho tloha 0.9 ho ea 3.7 | 4.8% | 2.3% | |
| Omega-6 mafura a acids | 1.049 g, | ho tloha 4.7 ho ea 16.8 | 22.3% | 10.5% |
Boleng ba matla ke 212 kcal.
- oz = 28.35 g (60.1 kcal)
Maoto a kolobe (litlhako) livithamini le liminerale tse ruileng joalo ka: vithamine B12 - 17,3%, selenium - 42,4%
- 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: Likahare tsa khalori 212 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa Maoto a kolobe (litlhako), likhalori, limatlafatsi, thepa ea bohlokoa Maoto a nama ea kolobe