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 | 243 kC | 1684 kC | 14.4% | 5.9% | 693 g, |
| Liprotheine | 12.9 g, | 76 g, | 17% | 7% | 589 g, |
| Mafura | 20.9 g, | 56 g, | 37.3% | 15.3% | 268 g, |
| Li-carbohydrate | 0.9 g, | 219 g, | 0.4% | 0.2% | 24333 g, |
| metsi | 63.5 g, | 2273 g, | 2.8% | 1.2% | 3580 g, |
| Ash | 1.8 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 230 μg | 900 μg | 25.6% | 10.5% | 391 g, |
| Retinol | 0.22 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 g, |
| Vithamine B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 g, |
| Vithamine B2, riboflavin | 0.44 mg | 1.8 mg | 24.4% | 10% | 409 g, |
| Vithamine B4, choline | 317.1 mg | 500 mg | 63.4% | 26.1% | 158 g, |
| Vithamine B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 13.7% | 301 g, |
| Vithamine B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 3.8% | 1087 g, |
| Vithamine B9, folate | 51 μg | 400 μg | 12.8% | 5.3% | 784 g, |
| Vithamine B12, cobalamin | 0.97 μg | 3 μg | 32.3% | 13.3% | 309 g, |
| Vithamine D, calciferol | 2.2 μg | 10 μg | 22% | 9.1% | 455 g, |
| Vithamine E, alpha tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 9.6% | 429 g, |
| Vithamine K, phylloquinone | 5.6 μg | 120 μg | 4.7% | 1.9% | 2143 g, |
| Vithamine PP, NE | 3.6 mg | 20 mg | 18% | 7.4% | 556 g, |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 143 mg | 2500 mg | 5.7% | 2.3% | 1748 g, |
| K'halsiamo, Ca | 59 mg | 1000 mg | 5.9% | 2.4% | 1695 g, |
| Magnesiamo, Mg | 13 mg | 400 mg | 3.3% | 1.4% | 3077 g, |
| Sodium, Na | 404 mg | 1300 mg | 31.1% | 12.8% | 322 g, |
| Sebabole, S | 136.1 mg | 1000 mg | 13.6% | 5.6% | 735 g, |
| Phosphorus, P. | 218 mg | 800 mg | 27.3% | 11.2% | 367 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.5 mg | 18 mg | 13.9% | 5.7% | 720 g, |
| Manganese, Mong | 0.03 mg | 2 mg | 1.5% | 0.6% | 6667 g, |
| Koporo, Cu | 78 μg | 1000 μg | 7.8% | 3.2% | 1282 g, |
| Selenium, Haeba | 33.1 μg | 55 μg | 60.2% | 24.8% | 166 g, |
| Ho tsuba, F | 1.2 μg | 4000 μg | 333333 g, | ||
| Zinki, Zn | 1.39 mg | 12 mg | 11.6% | 4.8% | 863 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.9 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 548 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.9 g, | max 18.7 g | |||
| Mafura a polyunsaturated acid | |||||
| Omega-3 mafura a acids | 0.207 g, | ho tloha 0.9 ho ea 3.7 | 23% | 9.5% | |
| Omega-6 mafura a acids | 3.003 g, | ho tloha 4.7 ho ea 16.8 | 63.9% | 26.3% |
Boleng ba matla ke 243 kcal.
Mahe a halikiloeng, 1-312 ka 'ngoe livithamini le liminerale tse ruileng joalo ka: vithamine A - 25,6%, vithamine B2 - 24,4%, choline - 63,4%, vithamine B5 - 33,2%, vithamine B9 - 12,8%, vithamine B12 - 32,3%, vithamine D - 22%, vithamine E - 23,3%, vithamine PP - 18%, phosphorus - 27,3%, tšepe - 13,9%, selenium - 60,2%, zinki - 11,6, XNUMX, XNUMX%
- 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.
- 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 B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- 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 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 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 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.
- 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.
- 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 243 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang mahe a halikiloeng, 1-312 e ngoe le e ngoe, likhalori, limatlafatsi, thepa ea bohlokoa Mahe a halikiloeng, 1-312 ka 'ngoe
Boleng ba eneji, kapa khalori Ke boholo ba matla a tsoang 'meleng oa motho ho tsoa lijong nakong ea tšilo ea lijo. Boleng ba matla a sehlahisoa bo lekantsoe ka kilo-calories (kcal) kapa kilo-joules (kJ) ho ligrama tse 100. sehlahisoa. Khalori e sebelisoang ho lekanya boleng ba matla a lijo e boetse e bitsoa "khalori ea lijo," ka hona, prefix ea kilo hangata e siuoa ha ho hlakisoa likhalori ho (kilo) lik'hilojule. U ka bona litafole tse qaqileng tsa matla bakeng sa lihlahisoa tsa Serussia.
Boleng ba phepo - dikahare tsa lik'habohaedreite, mafura le liprotheine ka sehlahisoa.
Boleng ba phepo ea sehlahisoa sa lijo - sete ya thepa ea sehlahisoa sa lijo, moo litlhoko tsa mmele le motho li khotsofatsoang.
divithamini, manyolo a hlokahalang ka bongata bo fokolang lijong tsa batho le liphoofolong tse ngata tse nang le lesapo la mokokotlo. Li-vithamine hangata li entsoe ke limela ho fapana le liphoofolo. Tlhokahalo ea motho ea livithamini ea letsatsi le letsatsi ke limiligrama tse 'maloa feela. Ho fapana le lintho tse sa tloaelehang, livithamini li senngoa ke ho futhumatsa ho matla. Li-vithamine tse ngata ha lia tsitsa ebile "li lahlehile" nakong ea ho pheha kapa ha ho etsoa lijo.