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 | 159 kC | 1684 kC | 9.4% | 5.9% | 1059 g, |
| Liprotheine | 16.85 g, | 76 g, | 22.2% | 14% | 451 g, |
| Mafura | 10.14 g, | 56 g, | 18.1% | 11.4% | 552 g, |
| metsi | 73.5 g, | 2273 g, | 3.2% | 2% | 3093 g, |
| Ash | 0.63 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.051 mg | 1.5 mg | 3.4% | 2.1% | 2941 g, |
| Vithamine B2, riboflavin | 0.201 mg | 1.8 mg | 11.2% | 7% | 896 g, |
| Vithamine B4, choline | 194.8 mg | 500 mg | 39% | 24.5% | 257 g, |
| Vithamine B5, pantothenic | 1.22 mg | 5 mg | 24.4% | 15.3% | 410 g, |
| Vithamine B6, pyridoxine | 0.034 mg | 2 mg | 1.7% | 1.1% | 5882 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g, |
| Vithamine B12, cobalamin | 0.3 μg | 3 μg | 10% | 6.3% | 1000 g, |
| Vithamine E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.2% | 37500 g, |
| Vithamine PP, NE | 2.48 mg | 20 mg | 12.4% | 7.8% | 806 g, |
| macronutrients | |||||
| Potasiamo, K | 140 mg | 2500 mg | 5.6% | 3.5% | 1786 g, |
| K'halsiamo, Ca | 11 mg | 1000 mg | 1.1% | 0.7% | 9091 g, |
| Magnesiamo, Mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 g, |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 3.6% | 1733 g, |
| Sebabole, S | 168.5 mg | 1000 mg | 16.9% | 10.6% | 593 g, |
| Phosphorus, P. | 130 mg | 800 mg | 16.3% | 10.3% | 615 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.01 mg | 18 mg | 5.6% | 3.5% | 1782 g, |
| Manganese, Mong | 0.038 mg | 2 mg | 1.9% | 1.2% | 5263 g, |
| Koporo, Cu | 169 μg | 1000 μg | 16.9% | 10.6% | 592 g, |
| Selenium, Haeba | 31.1 μg | 55 μg | 56.5% | 35.5% | 177 g, |
| Zinki, Zn | 1.85 mg | 12 mg | 15.4% | 9.7% | 649 g, |
| Li-sterol | |||||
| Cholesterol | 223 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.13 g, | max 1.9 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.025 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.125 g, | ~ | |||
| 16: 0 Palmitic | 2.264 g, | ~ | |||
| 17-0 margarine | 0.025 g, | ~ | |||
| 18: 0 Stearin | 1.591 g, | ~ | |||
| 20:0 Searakhi | 0.02 g, | ~ | |||
| Li-acid tsa monounsaturated | 3.59 g, | Metsotso e 16.8 г | 21.4% | 13.5% | |
| 16: 1 Li-Palmitoleic | 0.202 g, | ~ | |||
| 18:1 Olein (omega-9) | 3.32 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.068 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.892 g, | ho tloha 11.2 ho ea 20.6 | 8% | 5% | |
| 18: 2 Linoleic | 0.724 g, | ~ | |||
| 18:3 Linolenic | 0.021 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.021 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.037 g, | ~ | |||
| 20:4 Arachidonic | 0.11 g, | ~ | |||
| Omega-3 mafura a acids | 0.021 g, | ho tloha 0.9 ho ea 3.7 | 2.3% | 1.4% | |
| Omega-6 mafura a acids | 0.871 g, | ho tloha 4.7 ho ea 16.8 | 18.5% | 11.6% |
Boleng ba matla ke 159 kcal.
- oz = 28.35 g (45.1 kcal)
- 4 oz = 113 g (179.7 kCal)
Mala a nama ea kolobe li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 11,2%, choline - 39%, vithamine B5 - 24,4%, vithamine PP - 12,4%, phosphorus - 16,3%, koporo - 16,9% , selenium - 56,5%, zinki - 15,4%
- 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.
- 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 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 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.
- 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.
- 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: Lik'halori 159 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Mpa ea nama ea kolobe, lik'hilojule, limatlafatsi, thepa ea bohlokoa Mpa ea nama ea kolobe