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 | 188 kC | 1684 kC | 11.2% | 6% | 896 g, |
| Liprotheine | 13.16 g, | 76 g, | 17.3% | 9.2% | 578 g, |
| Li-carbohydrate | 28.58 g, | 219 g, | 13.1% | 7% | 766 g, |
| Lisele tsa fiber | 5.3 g, | 20 g, | 26.5% | 14.1% | 377 g, |
| metsi | 50.88 g, | 2273 g, | 2.2% | 1.2% | 4467 g, |
| Ash | 2.08 g, | ~ | |||
| divithamini | |||||
| beta carotenes | 0.003 mg | 5 mg | 0.1% | 0.1% | 166667 g, |
| Lutein + Zeaxanthin | 104 μg | ~ | |||
| Vithamine B1, thiamine | 0.233 mg | 1.5 mg | 15.5% | 8.2% | 644 g, |
| Vithamine B2, riboflavin | 0.079 mg | 1.8 mg | 4.4% | 2.3% | 2278 g, |
| Vithamine B4, choline | 14.9 mg | 500 mg | 3% | 1.6% | 3356 g, |
| Vithamine B6, pyridoxine | 0.193 mg | 2 mg | 9.7% | 5.2% | 1036 g, |
| Vithamine E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.2% | 4412 g, |
| Vithamine K, phylloquinone | 1.1 μg | 120 μg | 0.9% | 0.5% | 10909 g, |
| Vithamine PP, NE | 2.33 mg | 20 mg | 11.7% | 6.2% | 858 g, |
| macronutrients | |||||
| Potasiamo, K | 198 mg | 2500 mg | 7.9% | 4.2% | 1263 g, |
| Magnesiamo, Mg | 66 mg | 400 mg | 16.5% | 8.8% | 606 g, |
| Sodium, Na | 474 mg | 1300 mg | 36.5% | 19.4% | 274 g, |
| Sebabole, S | 131.6 mg | 1000 mg | 13.2% | 7% | 760 g, |
| Phosphorus, P. | 176 mg | 800 mg | 22% | 11.7% | 455 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.89 mg | 18 mg | 10.5% | 5.6% | 952 g, |
| Koporo, Cu | 208 μg | 1000 μg | 20.8% | 11.1% | 481 g, |
| Selenium, Haeba | 30 μg | 55 μg | 54.5% | 29% | 183 g, |
| Zinki, Zn | 1.25 mg | 12 mg | 10.4% | 5.5% | 960 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2.63 g, | max 100 g |
Boleng ba matla ke 188 kcal.
- senoelo = 240 g (451.2 kCal)
- tbsp = 15 g (28.2 kal)
- Senoelo sa 0,75 = 180 g (338.4 kCal)
Bohobe ba kokoana-hloko ea koro li-vithamine le liminerale tse ruileng joalo ka: vithamine B1 - 15,5%, vithamine PP - 11,7%, magnesium - 16,5%, phosphorus - 22%, koporo - 20,8%, selenium - 54,5%
- 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 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.
- 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.
- 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.
- Selenium - karolo ea bohlokoa ea sistimi ea ts'ireletso ea antioxidant ea 'mele oa motho, e na le phello ea boits'ireletso ea mmele, e nka karolo ho laoleng ketso ea lihormone tsa qoqotho. Khaello e lebisa ho lefu la Kashin-Beck (lefu la masapo le nang le bofokoli bo bongata ba manonyeletso, mokokotlo le lipheletso), lefu la Keshan (lefu la pelo le tšoaetsoang), lefutso thrombastenia.
Tags: Boemo ba khalori 188 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, se molemo Bohobe bo tsoang ho kokoana-hloko ea koro, likhalori, limatlafatsi, thepa ea bohlokoa Bohobe bo tsoang ho kokoana-hloko ea koro