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 | 97 kC | 1684 kC | 5.8% | 6% | 1736 g, |
| Liprotheine | 1.4 g, | 76 g, | 1.8% | 1.9% | 5429 g, |
| Mafura | 0.1 g, | 56 g, | 0.2% | 0.2% | 56000 g, |
| Li-carbohydrate | 20.94 g, | 219 g, | 9.6% | 9.9% | 1046 g, |
| Lisele tsa fiber | 3 g, | 20 g, | 15% | 15.5% | 667 g, |
| metsi | 73.46 g, | 2273 g, | 3.2% | 3.3% | 3094 g, |
| Ash | 1.1 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.14 mg | 1.5 mg | 9.3% | 9.6% | 1071 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 11.4% | 900 g, |
| Vithamine B4, choline | 36.2 mg | 500 mg | 7.2% | 7.4% | 1381 g, |
| Vithamine B5, pantothenic | 0.479 mg | 5 mg | 9.6% | 9.9% | 1044 g, |
| Vithamine B6, pyridoxine | 0.328 mg | 2 mg | 16.4% | 16.9% | 610 g, |
| Vithamine B9, folate | 16 μg | 400 μg | 4% | 4.1% | 2500 g, |
| Vithamine C, ascorbic | 4 mg | 90 mg | 4.4% | 4.5% | 2250 g, |
| Vithamine E, alpha tocopherol, TE | 1.2 mg | 15 mg | 8% | 8.2% | 1250 g, |
| Vithamine K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.3% | 40000 g, |
| Vithamine PP, NE | 1 mg | 20 mg | 5% | 5.2% | 2000 g, |
| macronutrients | |||||
| Potasiamo, K | 584 mg | 2500 mg | 23.4% | 24.1% | 428 g, |
| K'halsiamo, Ca | 11 mg | 1000 mg | 1.1% | 1.1% | 9091 g, |
| Magnesiamo, Mg | 22 mg | 400 mg | 5.5% | 5.7% | 1818 g, |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 1.1% | 9286 g, |
| Sebabole, S | 14 mg | 1000 mg | 1.4% | 1.4% | 7143 g, |
| Phosphorus, P. | 63 mg | 800 mg | 7.9% | 8.1% | 1270 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.06 mg | 18 mg | 0.3% | 0.3% | 30000 g, |
| Manganese, Mong | 0.331 mg | 2 mg | 16.6% | 17.1% | 604 g, |
| Koporo, Cu | 326 μg | 1000 μg | 32.6% | 33.6% | 307 g, |
| Selenium, Haeba | 0.7 μg | 55 μg | 1.3% | 1.3% | 7857 g, |
| Zinki, Zn | 0.5 mg | 12 mg | 4.2% | 4.3% | 2400 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 4.8 g, | max 100 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.026 g, | max 18.7 g | |||
| 10: 0 Capric | 0.001 g, | ~ | |||
| 12:0 Lauric | 0.003 g, | ~ | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.016 g, | ~ | |||
| 18: 0 Stearin | 0.004 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.002 g, | Metsotso e 16.8 г | |||
| 16: 1 Li-Palmitoleic | 0.001 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.001 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.043 g, | ho tloha 11.2 ho ea 20.6 | 0.4% | 0.4% | |
| 18: 2 Linoleic | 0.032 g, | ~ | |||
| 18:3 Linolenic | 0.01 g, | ~ | |||
| Omega-3 mafura a acids | 0.01 g, | ho tloha 0.9 ho ea 3.7 | 1.1% | 1.1% | |
| Omega-6 mafura a acids | 0.032 g, | ho tloha 4.7 ho ea 16.8 | 0.7% | 0.7% |
Boleng ba matla ke 97 kcal.
- Likotoana tse 0,5 tsa likotlolo = 62 g (60.1 kCal)
- Metsi a metsi a mane = 4 g (36 kcal)
Letlalo la metsi (matai), le tala li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 11,1%, vithamine B6 - 16,4%, potasiamo - 23,4%, mankanese - 16,6%, koporo - 32,6%
- 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 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.
- 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.
- 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 e nang le 97 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, ke eng e molemo Nut Metsi (matai), e tala, lik'hilojule, limatlafatsi, thepa ea bohlokoa Nut ea metsi (matai), e tala