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 | 117 kC | 1684 kC | 6.9% | 5.9% | 1439 g, |
| Liprotheine | 19.35 g, | 76 g, | 25.5% | 21.8% | 393 g, |
| Mafura | 3.79 g, | 56 g, | 6.8% | 5.8% | 1478 g, |
| metsi | 77.01 g, | 2273 g, | 3.4% | 2.9% | 2952 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 37 μg | 900 μg | 4.1% | 3.5% | 2432 g, |
| Retinol | 0.037 mg | ~ | |||
| Vithamine B1, thiamine | 0.09 mg | 1.5 mg | 6% | 5.1% | 1667 g, |
| Vithamine B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3.8% | 2250 g, |
| Vithamine B4, choline | 70.2 mg | 500 mg | 14% | 12% | 712 g, |
| Vithamine B5, pantothenic | 0.76 mg | 5 mg | 15.2% | 13% | 658 g, |
| Vithamine B6, pyridoxine | 0.425 mg | 2 mg | 21.3% | 18.2% | 471 g, |
| Vithamine B9, folate | 9 μg | 400 μg | 2.3% | 2% | 4444 g, |
| Vithamine B12, cobalamin | 0.22 μg | 3 μg | 7.3% | 6.2% | 1364 g, |
| Vithamine C, ascorbic | 1.2 mg | 90 mg | 1.3% | 1.1% | 7500 g, |
| Vithamine D, calciferol | 1.5 μg | 10 μg | 15% | 12.8% | 667 g, |
| Vithamine D3, cholecalciferol | 1.5 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 5.7% | 1500 g, |
| Vithamine K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g, |
| Vithamine PP, NE | 5.2 mg | 20 mg | 26% | 22.2% | 385 g, |
| macronutrients | |||||
| Potasiamo, K | 357 mg | 2500 mg | 14.3% | 12.2% | 700 g, |
| K'halsiamo, Ca | 41 mg | 1000 mg | 4.1% | 3.5% | 2439 g, |
| Magnesiamo, Mg | 29 mg | 400 mg | 7.3% | 6.2% | 1379 g, |
| Sodium, Na | 65 mg | 1300 mg | 5% | 4.3% | 2000 g, |
| Sebabole, S | 193.5 mg | 1000 mg | 19.4% | 16.6% | 517 g, |
| Phosphorus, P. | 221 mg | 800 mg | 27.6% | 23.6% | 362 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.02 mg | 18 mg | 5.7% | 4.9% | 1765 g, |
| Manganese, Mong | 0.016 mg | 2 mg | 0.8% | 0.7% | 12500 g, |
| Koporo, Cu | 51 μg | 1000 μg | 5.1% | 4.4% | 1961 g, |
| Selenium, Haeba | 36.5 μg | 55 μg | 66.4% | 56.8% | 151 g, |
| Zinki, Zn | 0.52 mg | 12 mg | 4.3% | 3.7% | 2308 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.158 g, | ~ | |||
| valine | 0.997 g, | ~ | |||
| Histidine * | 0.57 g, | ~ | |||
| Isoleucine | 0.892 g, | ~ | |||
| leucine | 1.573 g, | ~ | |||
| lysine | 1.777 g, | ~ | |||
| methionine | 0.573 g, | ~ | |||
| threonine | 0.848 g, | ~ | |||
| boitumelo | 0.217 g, | ~ | |||
| phenylalanine | 0.755 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.17 g, | ~ | |||
| Asiti ea aspartic | 1.981 g, | ~ | |||
| glycine | 0.929 g, | ~ | |||
| Asiti ea Glutamic | 2.889 g, | ~ | |||
| proline | 0.684 g, | ~ | |||
| serine | 0.789 g, | ~ | |||
| tyrosine | 0.653 g, | ~ | |||
| Cysteine ea tlhaho | 0.207 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 49 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 1.116 g, | max 18.7 g | |||
| 12:0 Lauric | 0.003 g, | ~ | |||
| 14: 0 Myristic | 0.245 g, | ~ | |||
| 16: 0 Palmitic | 0.747 g, | ~ | |||
| 18: 0 Stearin | 0.1 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.078 g, | Metsotso e 16.8 г | 6.4% | 5.5% | |
| 16: 1 Li-Palmitoleic | 0.564 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.293 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.023 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.031 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.715 g, | ho tloha 11.2 ho ea 20.6 | 6.4% | 5.5% | |
| 18: 2 Linoleic | 0.088 g, | ~ | |||
| 18:3 Linolenic | 0.025 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.082 g, | ~ | |||
| 20:4 Arachidonic | 0.096 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.217 g, | ~ | |||
| Omega-3 mafura a acids | 0.531 g, | ho tloha 0.9 ho ea 3.7 | 59% | 50.4% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.099 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.108 g, | ~ | |||
| Omega-6 mafura a acids | 0.184 g, | ho tloha 4.7 ho ea 16.8 | 3.9% | 3.3% |
Boleng ba matla ke 117 kcal.
- oz = 28.35 g (33.2 kcal)
- 3 oz = 85 g (99.5 kCal)
- lesela = 119 g (139.2 kCal)
Mullet e khubelu, e tala li-vithamine le liminerale tse ruileng joalo ka: choline - 14%, vithamine B5 - 15,2%, vithamine B6 - 21,3%, vithamine D - 15%, vithamine PP - 26%, potasiamo - 14,3%, phosphorus - 27,6%, selenium - 66,4%
- 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 B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- vithamine D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- 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: lik'halori 117 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Red mullet, e tala, lik'hilojule, limatlafatsi, thepa ea bohlokoa Red mullet, e tala