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 | 100 kC | 1684 kC | 5.9% | 5.9% | 1684 g, |
| Liprotheine | 17.86 g, | 76 g, | 23.5% | 23.5% | 426 g, |
| Mafura | 2.59 g, | 56 g, | 4.6% | 4.6% | 2162 g, |
| metsi | 78.43 g, | 2273 g, | 3.5% | 3.5% | 2898 g, |
| Ash | 1.53 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 8.7% | 1154 g, |
| Vithamine B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 16.7% | 600 g, |
| Vithamine B5, pantothenic | 1.055 mg | 5 mg | 21.1% | 21.1% | 474 g, |
| Vithamine B6, pyridoxine | 0.06 mg | 2 mg | 3% | 3% | 3333 g, |
| Vithamine B9, folate | 4 μg | 400 μg | 1% | 1% | 10000 g, |
| Vithamine B12, cobalamin | 3.26 μg | 3 μg | 108.7% | 108.7% | 92 g, |
| Vithamine C, ascorbic | 28.5 mg | 90 mg | 31.7% | 31.7% | 316 g, |
| Vithamine PP, NE | 5.867 mg | 20 mg | 29.3% | 29.3% | 341 g, |
| macronutrients | |||||
| Potasiamo, K | 396 mg | 2500 mg | 15.8% | 15.8% | 631 g, |
| K'halsiamo, Ca | 10 mg | 1000 mg | 1% | 1% | 10000 g, |
| Magnesiamo, Mg | 13 mg | 400 mg | 3.3% | 3.3% | 3077 g, |
| Sodium, Na | 98 mg | 1300 mg | 7.5% | 7.5% | 1327 g, |
| Sebabole, S | 178.6 mg | 1000 mg | 17.9% | 17.9% | 560 g, |
| Phosphorus, P. | 260 mg | 800 mg | 32.5% | 32.5% | 308 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 22.32 mg | 18 mg | 124% | 124% | 81 g, |
| Manganese, Mong | 0.072 mg | 2 mg | 3.6% | 3.6% | 2778 g, |
| Koporo, Cu | 131 μg | 1000 μg | 13.1% | 13.1% | 763 g, |
| Selenium, Haeba | 32.8 μg | 55 μg | 59.6% | 59.6% | 168 g, |
| Zinki, Zn | 2.54 mg | 12 mg | 21.2% | 21.2% | 472 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.974 g, | ~ | |||
| valine | 0.971 g, | ~ | |||
| Histidine * | 0.426 g, | ~ | |||
| Isoleucine | 0.797 g, | ~ | |||
| leucine | 1.46 g, | ~ | |||
| lysine | 1.334 g, | ~ | |||
| methionine | 0.331 g, | ~ | |||
| threonine | 0.714 g, | ~ | |||
| boitumelo | 0.183 g, | ~ | |||
| phenylalanine | 0.763 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.154 g, | ~ | |||
| Asiti ea aspartic | 1.571 g, | ~ | |||
| glycine | 1.143 g, | ~ | |||
| Asiti ea Glutamic | 2.051 g, | ~ | |||
| proline | 0.995 g, | ~ | |||
| serine | 0.78 g, | ~ | |||
| tyrosine | 0.5 g, | ~ | |||
| Cysteine ea tlhaho | 0.229 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 363 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.86 g, | max 18.7 g | |||
| 12:0 Lauric | 0.01 g, | ~ | |||
| 14: 0 Myristic | 0.06 g, | ~ | |||
| 16: 0 Palmitic | 0.46 g, | ~ | |||
| 18: 0 Stearin | 0.33 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.69 g, | Metsotso e 16.8 г | 4.1% | 4.1% | |
| 16: 1 Li-Palmitoleic | 0.1 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.59 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.19 g, | ho tloha 11.2 ho ea 20.6 | 1.7% | 1.7% | |
| 18: 2 Linoleic | 0.19 g, | ~ | |||
| Omega-6 mafura a acids | 0.19 g, | ho tloha 4.7 ho ea 16.8 | 4% | 4% |
Boleng ba matla ke 100 kcal.
- oz = 28.35 g (28.4 kcal)
- 4 oz = 113 g (113 kCal)
Lebete la kolobe li-vithamine le liminerale tse ngata tse kang: vithamine B2 - 16,7%, vithamine B5 - 21,1%, vithamine B12 - 108,7%, vithamine C - 31,7%, vithamine PP - 29,3% 15,8%, phosphorus - 32,5%, tšepe - 124%, koporo - 13,1%, selenium - 59,6%, zinki - 21,2%
- 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 B5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- 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 C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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: khalori ea 100 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa ho spleen ea nama ea kolobe, lik'hilojule, limatlafatsi, lisebelisoa tse molemo tsa spleen ea nama ea kolobe.