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 | 302 kC | 1684 kC | 17.9% | 5.9% | 558 g, |
| Liprotheine | 12.91 g, | 76 g, | 17% | 5.6% | 589 g, |
| Mafura | 0.44 g, | 56 g, | 0.8% | 0.3% | 12727 g, |
| Li-carbohydrate | 58.18 g, | 219 g, | 26.6% | 8.8% | 376 g, |
| Lisele tsa fiber | 16.5 g, | 20 g, | 82.5% | 27.3% | 121 g, |
| metsi | 3.06 g, | 2273 g, | 0.1% | 74281 g, | |
| Ash | 8.91 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 862 μg | 900 μg | 95.8% | 31.7% | 104 g, |
| beta carotenes | 10.348 mg | 5 mg | 207% | 68.5% | 48 g, |
| Likopi | 46260 μg | ~ | |||
| Lutein + Zeaxanthin | 1370 μg | ~ | |||
| Vithamine B1, thiamine | 0.913 mg | 1.5 mg | 60.9% | 20.2% | 164 g, |
| Vithamine B2, riboflavin | 0.761 mg | 1.8 mg | 42.3% | 14% | 237 g, |
| Vithamine B5, pantothenic | 3.76 mg | 5 mg | 75.2% | 24.9% | 133 g, |
| Vithamine B6, pyridoxine | 0.457 mg | 2 mg | 22.9% | 7.6% | 438 g, |
| Vithamine B9, folate | 120 μg | 400 μg | 30% | 9.9% | 333 g, |
| Vithamine C, ascorbic | 116.7 mg | 90 mg | 129.7% | 42.9% | 77 g, |
| Vithamine E, alpha tocopherol, TE | 12.25 mg | 15 mg | 81.7% | 27.1% | 122 g, |
| Vithamine K, phylloquinone | 48.8 μg | 120 μg | 40.7% | 13.5% | 246 g, |
| Vithamine PP, NE | 9.133 mg | 20 mg | 45.7% | 15.1% | 219 g, |
| macronutrients | |||||
| Potasiamo, K | 1927 mg | 2500 mg | 77.1% | 25.5% | 130 g, |
| K'halsiamo, Ca | 166 mg | 1000 mg | 16.6% | 5.5% | 602 g, |
| Magnesiamo, Mg | 178 mg | 400 mg | 44.5% | 14.7% | 225 g, |
| Sodium, Na | 134 mg | 1300 mg | 10.3% | 3.4% | 970 g, |
| Sebabole, S | 129.1 mg | 1000 mg | 12.9% | 4.3% | 775 g, |
| Phosphorus, P. | 295 mg | 800 mg | 36.9% | 12.2% | 271 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.56 mg | 18 mg | 25.3% | 8.4% | 395 g, |
| Manganese, Mong | 1.951 mg | 2 mg | 97.6% | 32.3% | 103 g, |
| Koporo, Cu | 1241 μg | 1000 μg | 124.1% | 41.1% | 81 g, |
| Selenium, Haeba | 5.3 μg | 55 μg | 9.6% | 3.2% | 1038 g, |
| Zinki, Zn | 1.71 mg | 12 mg | 14.3% | 4.7% | 702 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 43.9 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.258 g, | ~ | |||
| valine | 0.264 g, | ~ | |||
| Histidine * | 0.204 g, | ~ | |||
| Isoleucine | 0.25 g, | ~ | |||
| leucine | 0.359 g, | ~ | |||
| lysine | 0.37 g, | ~ | |||
| methionine | 0.066 g, | ~ | |||
| threonine | 0.295 g, | ~ | |||
| boitumelo | 0.089 g, | ~ | |||
| phenylalanine | 0.273 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.405 g, | ~ | |||
| Asiti ea aspartic | 1.617 g, | ~ | |||
| glycine | 0.213 g, | ~ | |||
| Asiti ea Glutamic | 5.163 g, | ~ | |||
| proline | 0.283 g, | ~ | |||
| serine | 0.308 g, | ~ | |||
| tyrosine | 0.173 g, | ~ | |||
| Cysteine ea tlhaho | 0.076 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.062 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.044 g, | ~ | |||
| 18: 0 Stearin | 0.016 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.066 g, | Metsotso e 16.8 г | 0.4% | 0.1% | |
| 16: 1 Li-Palmitoleic | 0.001 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.065 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.001 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.179 g, | ho tloha 11.2 ho ea 20.6 | 1.6% | 0.5% | |
| 18: 2 Linoleic | 0.171 g, | ~ | |||
| 18:3 Linolenic | 0.007 g, | ~ | |||
| Omega-3 mafura a acids | 0.007 g, | ho tloha 0.9 ho ea 3.7 | 0.8% | 0.3% | |
| Omega-6 mafura a acids | 0.171 g, | ho tloha 4.7 ho ea 16.8 | 3.6% | 1.2% |
Boleng ba matla ke 302 kcal.
Phofo ea tamati vithamine le liminerale tse ngata tse kang: vithamine A - 95,8%, beta-carotene - 207%, vithamine B1 - 60,9%, vithamine B2 - 42,3%, vithamine B5 - 75,2%, vithamine B6 22,9%, vithamine B9 - 30%, vithamine C - 129,7%, vithamine E - 81,7%, vithamine K - 40,7%, vithamine PP - 45,7%, potasiamo - 77,1%, calcium - 16,6%, magnesium - 44,5%, phosphorus - 36,9%, iron - 25,3%, mankanese - 97,6%, koporo - 124,1%, zinki - 14,3%
- 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 B1 ke karolo ea li-enzyme tsa bohlokoahali tsa k'habohaedreite le metabolism ea matla, e fang 'mele matla le lintho tsa polasetiki, hammoho le metabolism ea li-amino acid tse nang le makala. Ho hloka vithamine ena ho lebisa ho mathata a tebileng a lits'ebetso tsa methapo, tšilo ea lijo le pelo.
- 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.
- 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 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.
- 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.
- 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.
- 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.
- 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.
- zinki ke karolo ea li-enzyme tse fetang 300, e kenang ts'ebetsong ea ho kopanya le ho bola ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse ngata. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano le mathata a lesea. Liphuputso tsa morao-rao li senotse bokhoni ba litekanyetso tse phahameng tsa zinki ho sitisa ho monya koporo mme ka tsela eo li kenya letsoho kholisong ea phokolo ea mali.
Tags: lik'halori tse 302 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na phofo ea tamati e na le thuso joang, likhalori, limatlafatsi, thepa e ntle ea phofo ea tamati