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 | 32 kC | 1684 kC | 1.9% | 5.9% | 5263 g, |
| Liprotheine | 3.2 g, | 76 g, | 4.2% | 13.1% | 2375 g, |
| Mafura | 0.7 g, | 56 g, | 1.3% | 4.1% | 8000 g, |
| Li-carbohydrate | 2.9 g, | 219 g, | 1.3% | 4.1% | 7552 g, |
| Lisele tsa fiber | 2.1 g, | 20 g, | 10.5% | 32.8% | 952 g, |
| metsi | 88.9 g, | 2273 g, | 3.9% | 12.2% | 2557 g, |
| Ash | 2.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 391 μg | 900 μg | 43.4% | 135.6% | 230 g, |
| alpha carotenes | 4 μg | ~ | |||
| beta carotenes | 4.688 mg | 5 mg | 93.8% | 293.1% | 107 g, |
| Lutein + Zeaxanthin | 1857 μg | ~ | |||
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 20.9% | 1500 g, |
| Vithamine B2, riboflavin | 0.26 mg | 1.8 mg | 14.4% | 45% | 692 g, |
| Vithamine B4, choline | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 g, |
| Vithamine B5, pantothenic | 0.062 mg | 5 mg | 1.2% | 3.8% | 8065 g, |
| Vithamine B6, pyridoxine | 0.174 mg | 2 mg | 8.7% | 27.2% | 1149 g, |
| Vithamine B9, folate | 14 μg | 400 μg | 3.5% | 10.9% | 2857 g, |
| Vithamine C, ascorbic | 37 mg | 90 mg | 41.1% | 128.4% | 243 g, |
| Vithamine E, alpha tocopherol, TE | 1.85 mg | 15 mg | 12.3% | 38.4% | 811 g, |
| Vithamine K, phylloquinone | 494.2 μg | 120 μg | 411.8% | 1286.9% | 24 g, |
| Vithamine PP, NE | 0.9 mg | 20 mg | 4.5% | 14.1% | 2222 g, |
| Betaine | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 288 mg | 2500 mg | 11.5% | 35.9% | 868 g, |
| K'halsiamo, Ca | 258 mg | 1000 mg | 25.8% | 80.6% | 388 g, |
| Magnesiamo, Mg | 23 mg | 400 mg | 5.8% | 18.1% | 1739 g, |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 6.9% | 4483 g, |
| Sebabole, S | 32 mg | 1000 mg | 3.2% | 10% | 3125 g, |
| Phosphorus, P. | 45 mg | 800 mg | 5.6% | 17.5% | 1778 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.7 mg | 18 mg | 3.9% | 12.2% | 2571 g, |
| Manganese, Mong | 0.525 mg | 2 mg | 26.3% | 82.2% | 381 g, |
| Koporo, Cu | 197 μg | 1000 μg | 19.7% | 61.6% | 508 g, |
| Selenium, Haeba | 0.9 μg | 55 μg | 1.6% | 5% | 6111 g, |
| Zinki, Zn | 0.3 mg | 12 mg | 2.5% | 7.8% | 4000 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.62 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.193 g, | ~ | |||
| valine | 0.172 g, | ~ | |||
| Histidine * | 0.088 g, | ~ | |||
| Isoleucine | 0.193 g, | ~ | |||
| leucine | 0.267 g, | ~ | |||
| lysine | 0.27 g, | ~ | |||
| methionine | 0.037 g, | ~ | |||
| threonine | 0.124 g, | ~ | |||
| boitumelo | 0.029 g, | ~ | |||
| phenylalanine | 0.126 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.245 g, | ~ | |||
| Asiti ea aspartic | 0.329 g, | ~ | |||
| glycine | 0.19 g, | ~ | |||
| Asiti ea Glutamic | 0.397 g, | ~ | |||
| proline | 0.17 g, | ~ | |||
| serine | 0.152 g, | ~ | |||
| tyrosine | 0.134 g, | ~ | |||
| Cysteine ea tlhaho | 0.068 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.052 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.041 g, | ~ | |||
| 18: 0 Stearin | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.131 g, | Metsotso e 16.8 г | 0.8% | 2.5% | |
| 16: 1 Li-Palmitoleic | 0.001 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.101 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.011 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.018 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.307 g, | ho tloha 11.2 ho ea 20.6 | 2.7% | 8.4% | |
| 18: 2 Linoleic | 0.274 g, | ~ | |||
| 18:3 Linolenic | 0.032 g, | ~ | |||
| 20:4 Arachidonic | 0.001 g, | ~ | |||
| Omega-3 mafura a acids | 0.032 g, | ho tloha 0.9 ho ea 3.7 | 3.6% | 11.3% | |
| Omega-6 mafura a acids | 0.275 g, | ho tloha 4.7 ho ea 16.8 | 5.9% | 18.4% |
Boleng ba matla ke 32 kcal.
- senoelo, se khaotsoe = 180 g (57.6 kCal)
Quinoa (gauze e tšoeu), e phehiloeng, ntle le letsoai li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 43,4%, beta-carotene - 93,8%, vithamine B2 - 14,4%, vithamine C - 41,1%, vithamine E - 12,3%, vithamine K - 411,8%, potasiamo - 11,5%, calcium - 25,8%, mankanese - 26,3%, koporo - 19,7%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- Vithamine K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.
Tags: lik'halori tse 32 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Quinoa (chisi e tšoeu), e phehiloeng, ntle le letsoai, lik'halori, limatlafatsi, thepa ea Quinoa (chisi e tšoeu), e phehiloeng, e se na letsoai