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 | 102 kC | 1684 kC | 6.1% | 6% | 1651 g, |
| Liprotheine | 4.8 g, | 76 g, | 6.3% | 6.2% | 1583 g, |
| Mafura | 0.47 g, | 56 g, | 0.8% | 0.8% | 11915 g, |
| Li-carbohydrate | 19 g, | 219 g, | 8.7% | 8.5% | 1153 g, |
| manyolo acid | 2.4 g, | ~ | |||
| Lisele tsa fiber | 1.1 g, | 20 g, | 5.5% | 5.4% | 1818 g, |
| metsi | 70 g, | 2273 g, | 3.1% | 3% | 3247 g, |
| Ash | 2.7 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 300 μg | 900 μg | 33.3% | 32.6% | 300 g, |
| beta carotenes | 1.8 mg | 5 mg | 36% | 35.3% | 278 g, |
| Vithamine B1, thiamine | 0.15 mg | 1.5 mg | 10% | 9.8% | 1000 g, |
| Vithamine B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 9.2% | 1059 g, |
| Vithamine B4, choline | 38.5 mg | 500 mg | 7.7% | 7.5% | 1299 g, |
| Vithamine B5, pantothenic | 0.85 mg | 5 mg | 17% | 16.7% | 588 g, |
| Vithamine B6, pyridoxine | 0.63 mg | 2 mg | 31.5% | 30.9% | 317 g, |
| Vithamine B9, folate | 25 μg | 400 μg | 6.3% | 6.2% | 1600 g, |
| Vithamine C, ascorbic | 45 mg | 90 mg | 50% | 49% | 200 g, |
| Vithamine E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 6.6% | 1500 g, |
| Vithamine H, biotin | 4.5 μg | 50 μg | 9% | 8.8% | 1111 g, |
| Vithamine K, phylloquinone | 11.4 μg | 120 μg | 9.5% | 9.3% | 1053 g, |
| Vithamine PP, NE | 2.6 mg | 20 mg | 13% | 12.7% | 769 g, |
| niacin | 1.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 875 mg | 2500 mg | 35% | 34.3% | 286 g, |
| K'halsiamo, Ca | 20 mg | 1000 mg | 2% | 2% | 5000 g, |
| Magnesiamo, Mg | 50 mg | 400 mg | 12.5% | 12.3% | 800 g, |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 1.2% | 8667 g, |
| Sebabole, S | 51 mg | 1000 mg | 5.1% | 5% | 1961 g, |
| Phosphorus, P. | 68 mg | 800 mg | 8.5% | 8.3% | 1176 g, |
| Chlorine, Cl | 232 mg | 2300 mg | 10.1% | 9.9% | 991 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.3 mg | 18 mg | 12.8% | 12.5% | 783 g, |
| Iodine, ke | 9 μg | 150 μg | 6% | 5.9% | 1667 g, |
| Cobalt, Co. | 25 μg | 10 μg | 250% | 245.1% | 40 g, |
| Manganese, Mong | 0.2 mg | 2 mg | 10% | 9.8% | 1000 g, |
| Koporo, Cu | 460 μg | 1000 μg | 46% | 45.1% | 217 g, |
| Molybdenum, Mo. | 30 μg | 70 μg | 42.9% | 42.1% | 233 g, |
| Selenium, Haeba | 5.3 μg | 55 μg | 9.6% | 9.4% | 1038 g, |
| Zinki, Zn | 1.1 mg | 12 mg | 9.2% | 9% | 1091 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 18 g, | max 100 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.1 g, | max 18.7 g | |||
| Mafura a polyunsaturated acid | |||||
| Omega-3 mafura a acids | 0.007 g, | ho tloha 0.9 ho ea 3.7 | 0.8% | 0.8% | |
| Omega-6 mafura a acids | 0.152 g, | ho tloha 4.7 ho ea 16.8 | 3.2% | 3.1% |
Boleng ba matla ke 102 kcal.
- Khaba ea khaba ("ka holimo" ntle le lijo tsa metsi) = 30 g (30.6 kcal)
- Teaspoon ("holimo" ntle le lijo tsa metsi) = 10 g (10.2 kcal)
Pente ea tamati. Lijo tsa makotikoting li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 33,3%, beta-carotene - 36%, vithamine B5 - 17%, vithamine B6 - 31,5%, vithamine C - 50%, vithamine PP - 13%, potasiamo - 35%, magnesium - 12,5%, tšepe - 12,8%, cobalt - 250%, koporo - 46%, molybdenum - 42,9%
- 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 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 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- 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 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.
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid 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.
- Molybdenum ke cofactor ea li-enzyme tse ngata tse fanang ka metabolism ea amino acid e nang le sebabole, purines le pyrimidines.
LIHLOOHO TSE LI TSOANG LE SETSO Lijo tsa makotikoting
Tags: lik'halori tse 102 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, tšebeliso ea peista ea langa le le lej ke eng. Lijo tsa makotikoting, likhalori, limatlafatsi, thepa e ntle, tamati ea tamati. Lijo tsa makotikoting
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.