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 | 34 kC | 1684 kC | 2% | 5.9% | 4953 g, |
| Liprotheine | 4.01 g, | 76 g, | 5.3% | 15.6% | 1895 g, |
| Mafura | 0.87 g, | 56 g, | 1.6% | 4.7% | 6437 g, |
| Li-carbohydrate | 1.1 g, | 219 g, | 0.5% | 1.5% | 19909 g, |
| Lisele tsa fiber | 3.7 g, | 20 g, | 18.5% | 54.4% | 541 g, |
| metsi | 88.94 g, | 2273 g, | 3.9% | 11.5% | 2556 g, |
| Ash | 1.39 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 603 μg | 900 μg | 67% | 197.1% | 149 g, |
| beta carotenes | 7.237 mg | 5 mg | 144.7% | 425.6% | 69 g, |
| Lutein + Zeaxanthin | 15690 μg | ~ | |||
| Vithamine B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 15.3% | 1923 g, |
| Vithamine B2, riboflavin | 0.176 mg | 1.8 mg | 9.8% | 28.8% | 1023 g, |
| Vithamine B4, choline | 24.8 mg | 500 mg | 5% | 14.7% | 2016 g, |
| Vithamine B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.4% | 6667 g, |
| Vithamine B6, pyridoxine | 0.136 mg | 2 mg | 6.8% | 20% | 1471 g, |
| Vithamine B9, folate | 121 μg | 400 μg | 30.3% | 89.1% | 331 g, |
| Vithamine C, ascorbic | 2.2 mg | 90 mg | 2.4% | 7.1% | 4091 g, |
| Vithamine E, alpha tocopherol, TE | 3.54 mg | 15 mg | 23.6% | 69.4% | 424 g, |
| beta tocopherol | 0.01 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.17 mg | ~ | |||
| Vithamine K, phylloquinone | 540.7 μg | 120 μg | 450.6% | 1325.3% | 22 g, |
| Vithamine PP, NE | 0.439 mg | 20 mg | 2.2% | 6.5% | 4556 g, |
| Betaine | 112 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 302 mg | 2500 mg | 12.1% | 35.6% | 828 g, |
| K'halsiamo, Ca | 153 mg | 1000 mg | 15.3% | 45% | 654 g, |
| Magnesiamo, Mg | 82 mg | 400 mg | 20.5% | 60.3% | 488 g, |
| Sodium, Na | 97 mg | 1300 mg | 7.5% | 22.1% | 1340 g, |
| Sebabole, S | 40.1 mg | 1000 mg | 4% | 11.8% | 2494 g, |
| Phosphorus, P. | 50 mg | 800 mg | 6.3% | 18.5% | 1600 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.96 mg | 18 mg | 10.9% | 32.1% | 918 g, |
| Manganese, Mong | 0.717 mg | 2 mg | 35.9% | 105.6% | 279 g, |
| Koporo, Cu | 161 μg | 1000 μg | 16.1% | 47.4% | 621 g, |
| Selenium, Haeba | 5.5 μg | 55 μg | 10% | 29.4% | 1000 g, |
| Zinki, Zn | 0.49 mg | 12 mg | 4.1% | 12.1% | 2449 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.51 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.2 g, | ~ | |||
| sucrose | 0.21 g, | ~ | |||
| fructose | 0.09 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.489 g, | ~ | |||
| valine | 0.181 g, | ~ | |||
| Histidine * | 0.049 g, | ~ | |||
| Isoleucine | 0.128 g, | ~ | |||
| leucine | 0.205 g, | ~ | |||
| lysine | 0.256 g, | ~ | |||
| methionine | 0.053 g, | ~ | |||
| threonine | 0.22 g, | ~ | |||
| boitumelo | 0.101 g, | ~ | |||
| phenylalanine | 0.211 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.222 g, | ~ | |||
| Asiti ea aspartic | 0.436 g, | ~ | |||
| glycine | 0.225 g, | ~ | |||
| Asiti ea Glutamic | 0.516 g, | ~ | |||
| proline | 0.201 g, | ~ | |||
| serine | 0.173 g, | ~ | |||
| tyrosine | 0.219 g, | ~ | |||
| Cysteine ea tlhaho | 0.029 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.157 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.157 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.371 g, | ho tloha 11.2 ho ea 20.6 | 3.3% | 9.7% | |
| 18:3 Linolenic | 0.371 g, | ~ | |||
| Omega-3 mafura a acids | 0.371 g, | ho tloha 0.9 ho ea 3.7 | 41.2% | 121.2% |
Boleng ba matla ke 34 kcal.
- Senoelo sa 0,5 = 95 g (32.3 kCal)
- sephutheloana (10 oz) chai = 220 g (74.8 kCal)
Sipinake, meroho e khaotsoeng, e leqhoa, e phehiloeng, ha e na letsoai li-vithamine le liminerale tse ngata joalo ka: vithamine A - 67%, beta-carotene - 144,7%, vithamine B9 - 30,3%, vithamine E - 23,6%, vithamine K - 450,6%, potasiamo - 12,1 , 15,3, 20,5%, calcium - 35,9%, magnesium - 16,1%, mankanese - XNUMX%, koporo - 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.
- 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 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.
- 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: lik'halori tse 34 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang Sepinche, meroho e khethiloeng, e hoammeng, e phehiloeng, e senang letsoai, likhalori, limatlafatsi, thepa ea bohlokoa Sipinake, meroho e halikiloeng, e hoammeng, e phehiloeng, e se nang letsoai