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 | 19 kC | 1684 kC | 1.1% | 5.8% | 8863 g, |
| Liprotheine | 2.11 g, | 76 g, | 2.8% | 14.7% | 3602 g, |
| Mafura | 0.37 g, | 56 g, | 0.7% | 3.7% | 15135 g, |
| Li-carbohydrate | 0.72 g, | 219 g, | 0.3% | 1.6% | 30417 g, |
| Lisele tsa fiber | 2.2 g, | 20 g, | 11% | 57.9% | 909 g, |
| metsi | 93.22 g, | 2273 g, | 4.1% | 21.6% | 2438 g, |
| Ash | 1.38 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 404 μg | 900 μg | 44.9% | 236.3% | 223 g, |
| beta carotenes | 4.85 mg | 5 mg | 97% | 510.5% | 103 g, |
| Lutein + Zeaxanthin | 8722 μg | ~ | |||
| Vithamine B1, thiamine | 0.018 mg | 1.5 mg | 1.2% | 6.3% | 8333 g, |
| Vithamine B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 31.1% | 1698 g, |
| Vithamine B4, choline | 15.2 mg | 500 mg | 3% | 15.8% | 3289 g, |
| Vithamine B5, pantothenic | 0.038 mg | 5 mg | 0.8% | 4.2% | 13158 g, |
| Vithamine B6, pyridoxine | 0.08 mg | 2 mg | 4% | 21.1% | 2500 g, |
| Vithamine B9, folate | 58 μg | 400 μg | 14.5% | 76.3% | 690 g, |
| Vithamine C, ascorbic | 13.5 mg | 90 mg | 15% | 78.9% | 667 g, |
| Vithamine E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 56.3% | 938 g, |
| Vithamine K, phylloquinone | 380.8 μg | 120 μg | 317.3% | 1670% | 32 g, |
| Vithamine PP, NE | 0.271 mg | 20 mg | 1.4% | 7.4% | 7380 g, |
| macronutrients | |||||
| Potasiamo, K | 230 mg | 2500 mg | 9.2% | 48.4% | 1087 g, |
| K'halsiamo, Ca | 83 mg | 1000 mg | 8.3% | 43.7% | 1205 g, |
| Magnesiamo, Mg | 56 mg | 400 mg | 14% | 73.7% | 714 g, |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 30.5% | 1733 g, |
| Sebabole, S | 21.1 mg | 1000 mg | 2.1% | 11.1% | 4739 g, |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 21.1% | 2500 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.58 mg | 18 mg | 8.8% | 46.3% | 1139 g, |
| Manganese, Mong | 0.493 mg | 2 mg | 24.7% | 130% | 406 g, |
| Koporo, Cu | 116 μg | 1000 μg | 11.6% | 61.1% | 862 g, |
| Selenium, Haeba | 1.2 μg | 55 μg | 2.2% | 11.6% | 4583 g, |
| Zinki, Zn | 0.42 mg | 12 mg | 3.5% | 18.4% | 2857 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.33 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.119 g, | ~ | |||
| valine | 0.119 g, | ~ | |||
| Histidine * | 0.047 g, | ~ | |||
| Isoleucine | 0.108 g, | ~ | |||
| leucine | 0.164 g, | ~ | |||
| lysine | 0.129 g, | ~ | |||
| methionine | 0.039 g, | ~ | |||
| threonine | 0.09 g, | ~ | |||
| boitumelo | 0.028 g, | ~ | |||
| phenylalanine | 0.095 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.104 g, | ~ | |||
| Asiti ea aspartic | 0.177 g, | ~ | |||
| glycine | 0.099 g, | ~ | |||
| Asiti ea Glutamic | 0.253 g, | ~ | |||
| proline | 0.082 g, | ~ | |||
| serine | 0.076 g, | ~ | |||
| tyrosine | 0.08 g, | ~ | |||
| Cysteine ea tlhaho | 0.025 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.06 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.008 g, | ~ | |||
| 16: 0 Palmitic | 0.044 g, | ~ | |||
| 18: 0 Stearin | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.01 g, | Metsotso e 16.8 г | 0.1% | 0.5% | |
| 16: 1 Li-Palmitoleic | 0.005 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.155 g, | ho tloha 11.2 ho ea 20.6 | 1.4% | 7.4% | |
| 18: 2 Linoleic | 0.023 g, | ~ | |||
| 18:3 Linolenic | 0.122 g, | ~ | |||
| Omega-3 mafura a acids | 0.122 g, | ho tloha 0.9 ho ea 3.7 | 13.6% | 71.6% | |
| Omega-6 mafura a acids | 0.023 g, | ho tloha 4.7 ho ea 16.8 | 0.5% | 2.6% |
Boleng ba matla ke 19 kcal.
- senoelo = 234 g (44.5 kCal)
Sipinake, makotikoting, ha ho letsoai le ekelitsoeng li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 44,9%, beta-carotene - 97%, vithamine B9 - 14,5%, vithamine C - 15%, vithamine K - 317,3%, magnesium - 14%, manganese - 24,7%, koporo - 11,6%
- 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 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 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 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.
- 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.
- 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: khalori 19 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, tšebeliso ea Sipinake, makotikoting, letsoai le sa tlatsetsoang, likhalori, limatlafatsi, thepa ea bohlokoa Sipinake, makotikoting, letsoai le sa tlatsitsoeng