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 | 149 kC | 1684 kC | 8.8% | 5.9% | 1130 g, |
| Liprotheine | 9.99 g, | 76 g, | 13.1% | 8.8% | 761 g, |
| Mafura | 10.98 g, | 56 g, | 19.6% | 13.2% | 510 g, |
| Li-carbohydrate | 1.61 g, | 219 g, | 0.7% | 0.5% | 13602 g, |
| metsi | 76.4 g, | 2273 g, | 3.4% | 2.3% | 2975 g, |
| Ash | 1.01 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 161 μg | 900 μg | 17.9% | 12% | 559 g, |
| Retinol | 0.159 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 g, |
| beta Cryptoxanthin | 7 μg | ~ | |||
| Lutein + Zeaxanthin | 372 μg | ~ | |||
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.8% | 3750 g, |
| Vithamine B2, riboflavin | 0.376 mg | 1.8 mg | 20.9% | 14% | 479 g, |
| Vithamine B4, choline | 221 mg | 500 mg | 44.2% | 29.7% | 226 g, |
| Vithamine B5, pantothenic | 1.217 mg | 5 mg | 24.3% | 16.3% | 411 g, |
| Vithamine B6, pyridoxine | 0.134 mg | 2 mg | 6.7% | 4.5% | 1493 g, |
| Vithamine B9, folate | 36 μg | 400 μg | 9% | 6% | 1111 g, |
| Vithamine B12, cobalamin | 0.76 μg | 3 μg | 25.3% | 17% | 395 g, |
| Vithamine D, calciferol | 1.8 μg | 10 μg | 18% | 12.1% | 556 g, |
| Vithamine D3, cholecalciferol | 1.8 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1.15 mg | 15 mg | 7.7% | 5.2% | 1304 g, |
| beta tocopherol | 0.03 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 2.12 mg | ~ | |||
| tocopherol | 0.65 mg | ~ | |||
| Vithamine K, phylloquinone | 4 μg | 120 μg | 3.3% | 2.2% | 3000 g, |
| Vithamine PP, NE | 0.076 mg | 20 mg | 0.4% | 0.3% | 26316 g, |
| Betaine | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 132 mg | 2500 mg | 5.3% | 3.6% | 1894 g, |
| K'halsiamo, Ca | 66 mg | 1000 mg | 6.6% | 4.4% | 1515 g, |
| Magnesiamo, Mg | 11 mg | 400 mg | 2.8% | 1.9% | 3636 g, |
| Sodium, Na | 145 mg | 1300 mg | 11.2% | 7.5% | 897 g, |
| Sebabole, S | 99.9 mg | 1000 mg | 10% | 6.7% | 1001 g, |
| Phosphorus, P. | 165 mg | 800 mg | 20.6% | 13.8% | 485 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.31 mg | 18 mg | 7.3% | 4.9% | 1374 g, |
| Manganese, Mong | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 g, |
| Koporo, Cu | 59 μg | 1000 μg | 5.9% | 4% | 1695 g, |
| Selenium, Haeba | 23.5 μg | 55 μg | 42.7% | 28.7% | 234 g, |
| Ho tsuba, F | 0.8 μg | 4000 μg | 500000 g, | ||
| Zinki, Zn | 1.04 mg | 12 mg | 8.7% | 5.8% | 1154 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.39 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.28 g, | ~ | |||
| lactose | 1.11 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.623 g, | ~ | |||
| valine | 0.676 g, | ~ | |||
| Histidine * | 0.245 g, | ~ | |||
| Isoleucine | 0.532 g, | ~ | |||
| leucine | 0.861 g, | ~ | |||
| lysine | 0.705 g, | ~ | |||
| methionine | 0.297 g, | ~ | |||
| threonine | 0.442 g, | ~ | |||
| boitumelo | 0.139 g, | ~ | |||
| phenylalanine | 0.535 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.566 g, | ~ | |||
| Asiti ea aspartic | 1.034 g, | ~ | |||
| glycine | 0.335 g, | ~ | |||
| Asiti ea Glutamic | 1.378 g, | ~ | |||
| proline | 0.453 g, | ~ | |||
| serine | 0.742 g, | ~ | |||
| tyrosine | 0.402 g, | ~ | |||
| Cysteine ea tlhaho | 0.205 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 277 mg | boholo ba 300 mg | |||
| Li-phytosterol | 10 mg | ~ | |||
| Asiti e mafura | |||||
| Transgender | 0.624 g, | max 1.9 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.331 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.019 g, | ~ | |||
| Nylon ea 6-0 | 0.016 g, | ~ | |||
| 8: 0 Khalase | 0.019 g, | ~ | |||
| 10: 0 Capric | 0.021 g, | ~ | |||
| 12:0 Lauric | 0.017 g, | ~ | |||
| 14: 0 Myristic | 0.092 g, | ~ | |||
| 15:0 Pentadecanoic | 0.007 g, | ~ | |||
| 16: 0 Palmitic | 2.17 g, | ~ | |||
| 17-0 margarine | 0.019 g, | ~ | |||
| 18: 0 Stearin | 0.927 g, | ~ | |||
| 20:0 Searakhi | 0.013 g, | ~ | |||
| 22: 0 | 0.008 g, | ~ | |||
| 24: 0 Lignoceric | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 4.441 g, | Metsotso e 16.8 г | 26.4% | 17.7% | |
| 14: 1 Myristoleic | 0.005 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.15 g, | ~ | |||
| 17:1 Heptadecene | 0.01 g, | ~ | |||
| 18:1 Olein (omega-9) | 4.25 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.025 g, | ~ | |||
| Mafura a polyunsaturated acid | 2.429 g, | ho tloha 11.2 ho ea 20.6 | 21.7% | 14.6% | |
| 18: 2 Linoleic | 2.067 g, | ~ | |||
| 18:3 Linolenic | 0.134 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 g, | ~ | |||
| 20:3 Eicosatriene | 0.017 g, | ~ | |||
| 20:4 Arachidonic | 0.139 g, | ~ | |||
| Omega-3 mafura a acids | 0.182 g, | ho tloha 0.9 ho ea 3.7 | 20.2% | 13.6% | |
| 22: 4 Litokomane, Omega-6 | 0.01 g, | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g, | ~ | |||
| Omega-6 mafura a acids | 2.246 g, | ho tloha 4.7 ho ea 16.8 | 47.8% | 32.1% |
Boleng ba matla ke 149 kcal.
- senoelo = 220 g (327.8 kCal)
- tbsp = 13.7 g (20.4 kal)
- kholo = 61 gr (90.9 kcal)
Mahe a halikiloeng li-vithamine le liminerale tse ngata joalo ka: vithamine A - 17,9%, vithamine B2 - 20,9%, choline - 44,2%, vithamine B5 - 24,3%, vithamine B12 - 25,3%, vithamine D - 18%, phosphorus - 20,6%, selenium - 42,7%
- 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.
- 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 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.
- 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: Likahare tsa khalori 149 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na mahe a halikiloeng a na le thuso joang, likhalori, limatlafatsi, thepa ea bohlokoa Mahe a halikiloeng