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 | 446 kC | 1684 kC | 26.5% | 5.9% | 378 g, |
| Liprotheine | 18.55 g, | 76 g, | 24.4% | 5.5% | 410 g, |
| Mafura | 19.4 g, | 56 g, | 34.6% | 7.8% | 289 g, |
| Li-carbohydrate | 35.35 g, | 219 g, | 16.1% | 3.6% | 620 g, |
| Lisele tsa fiber | 18.4 g, | 20 g, | 92% | 20.6% | 109 g, |
| metsi | 4.5 g, | 2273 g, | 0.2% | 50511 g, | |
| Ash | 3.8 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 3 μg | 900 μg | 0.3% | 0.1% | 30000 g, |
| Vithamine B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 0.5% | 4412 g, |
| Vithamine B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 0.7% | 3462 g, |
| Vithamine B4, choline | 39.1 mg | 500 mg | 7.8% | 1.7% | 1279 g, |
| Vithamine B5, pantothenic | 0.056 mg | 5 mg | 1.1% | 0.2% | 8929 g, |
| Vithamine B6, pyridoxine | 0.037 mg | 2 mg | 1.9% | 0.4% | 5405 g, |
| Vithamine B9, folate | 9 μg | 400 μg | 2.3% | 0.5% | 4444 g, |
| Vithamine C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 g, |
| Vithamine PP, NE | 0.286 mg | 20 mg | 1.4% | 0.3% | 6993 g, |
| Betaine | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 919 mg | 2500 mg | 36.8% | 8.3% | 272 g, |
| K'halsiamo, Ca | 55 mg | 1000 mg | 5.5% | 1.2% | 1818 g, |
| Magnesiamo, Mg | 262 mg | 400 mg | 65.5% | 14.7% | 153 g, |
| Sodium, Na | 2541 mg | 1300 mg | 195.5% | 43.8% | 51 g, |
| Sebabole, S | 185.5 mg | 1000 mg | 18.6% | 4.2% | 539 g, |
| Phosphorus, P. | 92 mg | 800 mg | 11.5% | 2.6% | 870 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 3.31 mg | 18 mg | 18.4% | 4.1% | 544 g, |
| Manganese, Mong | 0.496 mg | 2 mg | 24.8% | 5.6% | 403 g, |
| Koporo, Cu | 690 μg | 1000 μg | 69% | 15.5% | 145 g, |
| Zinki, Zn | 10.3 mg | 12 mg | 85.8% | 19.2% | 117 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 3.049 g, | ~ | |||
| valine | 1.491 g, | ~ | |||
| Histidine * | 0.515 g, | ~ | |||
| Isoleucine | 0.956 g, | ~ | |||
| leucine | 1.572 g, | ~ | |||
| lysine | 1.386 g, | ~ | |||
| methionine | 0.417 g, | ~ | |||
| threonine | 0.683 g, | ~ | |||
| boitumelo | 0.326 g, | ~ | |||
| phenylalanine | 0.924 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.875 g, | ~ | |||
| Asiti ea aspartic | 1.873 g, | ~ | |||
| glycine | 1.358 g, | ~ | |||
| Asiti ea Glutamic | 3.262 g, | ~ | |||
| proline | 0.756 g, | ~ | |||
| serine | 0.868 g, | ~ | |||
| tyrosine | 0.77 g, | ~ | |||
| Cysteine ea tlhaho | 0.228 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.67 g, | max 18.7 g | |||
| 12:0 Lauric | 0.019 g, | ~ | |||
| 14: 0 Myristic | 0.022 g, | ~ | |||
| 16: 0 Palmitic | 2.374 g, | ~ | |||
| 18: 0 Stearin | 1.189 g, | ~ | |||
| Li-acid tsa monounsaturated | 6.032 g, | Metsotso e 16.8 г | 35.9% | 8% | |
| 16: 1 Li-Palmitoleic | 0.042 g, | ~ | |||
| 18:1 Olein (omega-9) | 5.985 g, | ~ | |||
| Mafura a polyunsaturated acid | 8.844 g, | ho tloha 11.2 ho ea 20.6 | 79% | 17.7% | |
| 18: 2 Linoleic | 8.759 g, | ~ | |||
| 18:3 Linolenic | 0.077 g, | ~ | |||
| Omega-3 mafura a acids | 0.077 g, | ho tloha 0.9 ho ea 3.7 | 8.6% | 1.9% | |
| Omega-6 mafura a acids | 8.759 g, | ho tloha 4.7 ho ea 16.8 | 100% | 22.4% |
Boleng ba matla ke 446 kcal.
- senoelo = 64 g (285.4 kCal)
- oz (lipeo tse 85) = 28.35 g (126.4 kCal)
Peo ea mokopu, e sa besoa, e halikiloeng ka letsoai li-vithamine le liminerale tse ruileng joalo ka: potasiamo - 36,8%, magnesium - 65,5%, phosphorus - 11,5%, iron - 18,4%, manganese - 24,8%, koporo - 69%, zinc - 85,8%
- 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.
- magnesium e nka karolo metabolism ea matla, synthesis ea liprotheine, li-acid tsa nucleic, e na le matla a ho tsitsisa lera, ho hlokahala ho boloka homeostasis ea calcium, potasiamo le sodium. Ho haella ha magnesium ho lebisa ho hypomagnesemia, kotsi e eketsehang ea ho ba le khatello e phahameng ea mali, lefu la pelo.
- 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.
- Manganese kenya letsoho ho theho ea lesapo le dinama tse nyenyane tse connective, ke karolo ea enzyme amehang metabolism ea amino acid, lik'habohaedreite, catecholamine; bohlokwa bakeng sa tswakana ea k'holeseterole le nucleotide Tšebeliso e sa lekaneng e tsamaisana le ho fokotseha ha kholo, mathata a tsamaiso ea ho ikatisa, ho fokola ha lesapo la masapo, mathata a lik'habohaedreite le lipid metabolism.
- 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.
- 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 tse 446 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se molemo Peo ea mokopu, e sa hloekang, e halikiloeng ka letsoai, likhalori, limatlafatsi, thepa e ntle Peo ea mokopu, e sa bitoang, e halikiloeng ka letsoai