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 | 23 kC | 1684 kC | 1.4% | 6.1% | 7322 g, |
| Liprotheine | 2.86 g, | 76 g, | 3.8% | 16.5% | 2657 g, |
| Mafura | 0.39 g, | 56 g, | 0.7% | 3% | 14359 g, |
| Li-carbohydrate | 1.43 g, | 219 g, | 0.7% | 3% | 15315 g, |
| Lisele tsa fiber | 2.2 g, | 20 g, | 11% | 47.8% | 909 g, |
| metsi | 91.4 g, | 2273 g, | 4% | 17.4% | 2487 g, |
| Ash | 1.72 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 469 μg | 900 μg | 52.1% | 226.5% | 192 g, |
| beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 g, |
| Lutein + Zeaxanthin | 12198 μg | ~ | |||
| Vithamine B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 g, |
| Vithamine B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 g, |
| Vithamine B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 g, |
| Vithamine B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 g, |
| Vithamine B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 g, |
| Vithamine B9, folate | 194 μg | 400 μg | 48.5% | 210.9% | 206 g, |
| Vithamine C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 g, |
| Vithamine E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 g, |
| Tocopherol mefuta e fapaneng | 0.18 mg | ~ | |||
| Vithamine K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g, |
| Vithamine PP, NE | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 g, |
| Betaine | 102.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 558 mg | 2500 mg | 22.3% | 97% | 448 g, |
| K'halsiamo, Ca | 99 mg | 1000 mg | 9.9% | 43% | 1010 g, |
| Magnesiamo, Mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 g, |
| Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 g, |
| Sebabole, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g, |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 26.5% | 1633 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 g, |
| Manganese, Mong | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g, |
| Koporo, Cu | 130 μg | 1000 μg | 13% | 56.5% | 769 g, |
| Selenium, Haeba | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g, |
| Zinki, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.42 g, | max 100 g | |||
| galactose | 0.1 g, | ~ | |||
| Tsoekere (dextrose) | 0.11 g, | ~ | |||
| sucrose | 0.07 g, | ~ | |||
| fructose | 0.15 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.162 g, | ~ | |||
| valine | 0.161 g, | ~ | |||
| Histidine * | 0.064 g, | ~ | |||
| Isoleucine | 0.147 g, | ~ | |||
| leucine | 0.223 g, | ~ | |||
| lysine | 0.174 g, | ~ | |||
| methionine | 0.053 g, | ~ | |||
| threonine | 0.122 g, | ~ | |||
| boitumelo | 0.039 g, | ~ | |||
| phenylalanine | 0.129 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.142 g, | ~ | |||
| Asiti ea aspartic | 0.24 g, | ~ | |||
| glycine | 0.134 g, | ~ | |||
| Asiti ea Glutamic | 0.343 g, | ~ | |||
| proline | 0.112 g, | ~ | |||
| serine | 0.104 g, | ~ | |||
| tyrosine | 0.108 g, | ~ | |||
| Cysteine ea tlhaho | 0.035 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 9 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.063 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.01 g, | ~ | |||
| 16: 0 Palmitic | 0.049 g, | ~ | |||
| 18: 0 Stearin | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.01 g, | Metsotso e 16.8 г | 0.1% | 0.4% | |
| 16: 1 Li-Palmitoleic | 0.005 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.165 g, | ho tloha 11.2 ho ea 20.6 | 1.5% | 6.5% | |
| 18: 2 Linoleic | 0.026 g, | ~ | |||
| 18:3 Linolenic | 0.138 g, | ~ | |||
| Omega-3 mafura a acids | 0.138 g, | ho tloha 0.9 ho ea 3.7 | 15.3% | 66.5% | |
| Omega-6 mafura a acids | 0.026 g, | ho tloha 4.7 ho ea 16.8 | 0.6% | 2.6% |
Boleng ba matla ke 23 kcal.
- senoelo = 30 g (6.9 kCal)
- sephutheloana (10 oz) = 284 g (65.3 kCal)
- lekhasi = 10 g (2.3 kcal)
- sehlopha = 340 g (78.2 kcal)
Sipinake, e tala li-vithamine le liminerale tse ngata tse kang: vithamine A - 52,1%, beta-carotene - 112,5%, vithamine B9 - 48,5%, vithamine C - 31,2%, vithamine E - 13,5%, vithamine K - 402,4%, potasiamo - 22,3%, magnesium - 19,8%, tšepe - 15,1%, mankanese - 44,9%, koporo - 13%
- 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 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.
- 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.
- 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.
- 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 23 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, kamoo Sipinake se nang le thuso, e tala, lik'halori, limatlafatsi, thepa ea bohlokoa ea Sipinake, e tala