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 | 307 kC | 1684 kC | 18.2% | 5.9% | 549 g, |
| Liprotheine | 15.92 g, | 76 g, | 20.9% | 6.8% | 477 g, |
| Mafura | 20.36 g, | 56 g, | 36.4% | 11.9% | 275 g, |
| Li-carbohydrate | 14.03 g, | 219 g, | 6.4% | 2.1% | 1561 g, |
| Lisele tsa fiber | 0.9 g, | 20 g, | 4.5% | 1.5% | 2222 g, |
| metsi | 46.53 g, | 2273 g, | 2% | 0.7% | 4885 g, |
| Ash | 2.25 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 5 μg | 900 μg | 0.6% | 0.2% | 18000 g, |
| Retinol | 0.005 mg | ~ | |||
| Lutein + Zeaxanthin | 2 μg | ~ | |||
| Vithamine B1, thiamine | 0.092 mg | 1.5 mg | 6.1% | 2% | 1630 g, |
| Vithamine B2, riboflavin | 0.204 mg | 1.8 mg | 11.3% | 3.7% | 882 g, |
| Vithamine B4, choline | 40.7 mg | 500 mg | 8.1% | 2.6% | 1229 g, |
| Vithamine B5, pantothenic | 1.182 mg | 5 mg | 23.6% | 7.7% | 423 g, |
| Vithamine B6, pyridoxine | 0.148 mg | 2 mg | 7.4% | 2.4% | 1351 g, |
| Vithamine B9, folate | 15 μg | 400 μg | 3.8% | 1.2% | 2667 g, |
| Vithamine B12, cobalamin | 0.33 μg | 3 μg | 11% | 3.6% | 909 g, |
| Vithamine C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.2% | 15000 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 0.7% | 5000 g, |
| Vithamine D3, cholecalciferol | 0.2 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1.12 mg | 15 mg | 7.5% | 2.4% | 1339 g, |
| beta tocopherol | 0.05 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 3.56 mg | ~ | |||
| tocopherol | 1.22 mg | ~ | |||
| Vithamine K, phylloquinone | 7 μg | 120 μg | 5.8% | 1.9% | 1714 g, |
| Vithamine PP, NE | 5.985 mg | 20 mg | 29.9% | 9.7% | 334 g, |
| Betaine | 15.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 251 mg | 2500 mg | 10% | 3.3% | 996 g, |
| K'halsiamo, Ca | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 g, |
| Magnesiamo, Mg | 24 mg | 400 mg | 6% | 2% | 1667 g, |
| Sodium, Na | 594 mg | 1300 mg | 45.7% | 14.9% | 219 g, |
| Sebabole, S | 159.2 mg | 1000 mg | 15.9% | 5.2% | 628 g, |
| Phosphorus, P. | 272 mg | 800 mg | 34% | 11.1% | 294 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.83 mg | 18 mg | 4.6% | 1.5% | 2169 g, |
| Manganese, Mong | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 g, |
| Koporo, Cu | 51 μg | 1000 μg | 5.1% | 1.7% | 1961 g, |
| Selenium, Haeba | 17.2 μg | 55 μg | 31.3% | 10.2% | 320 g, |
| Zinki, Zn | 0.59 mg | 12 mg | 4.9% | 1.6% | 2034 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.08 g, | max 100 g | |||
| maltose | 0.02 g, | ~ | |||
| sucrose | 0.07 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 55 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.123 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.052 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.566 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.001 g, | ~ | |||
| 8: 0 Khalase | 0.012 g, | ~ | |||
| 10: 0 Capric | 0.008 g, | ~ | |||
| 12:0 Lauric | 0.005 g, | ~ | |||
| 14: 0 Myristic | 0.042 g, | ~ | |||
| 15:0 Pentadecanoic | 0.007 g, | ~ | |||
| 16: 0 Palmitic | 2.325 g, | ~ | |||
| 17-0 margarine | 0.017 g, | ~ | |||
| 18: 0 Stearin | 1.015 g, | ~ | |||
| 20:0 Searakhi | 0.071 g, | ~ | |||
| 22: 0 | 0.041 g, | ~ | |||
| 24: 0 Lignoceric | 0.024 g, | ~ | |||
| Li-acid tsa monounsaturated | 7.735 g, | Metsotso e 16.8 г | 46% | 15% | |
| 14: 1 Myristoleic | 0.01 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.296 g, | ~ | |||
| 16:1 tse | 0.294 g, | ~ | |||
| 16: 1 lia fetoloa | 0.002 g, | ~ | |||
| 17:1 Heptadecene | 0.011 g, | ~ | |||
| 18:1 Olein (omega-9) | 7.269 g, | ~ | |||
| 18:1 tse | 7.219 g, | ~ | |||
| 18: 1 lia fetoloa | 0.05 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.133 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.004 g, | ~ | |||
| 22:1 tse | 0.004 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.013 g, | ~ | |||
| Mafura a polyunsaturated acid | 6.511 g, | ho tloha 11.2 ho ea 20.6 | 58.1% | 18.9% | |
| 18: 2 Linoleic | 5.986 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.072 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 5.893 g, | ~ | |||
| 18: 2 E kopantsoe le Linoleic Acid | 0.022 g, | ~ | |||
| 18:3 Linolenic | 0.419 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.39 g, | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.029 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.001 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.014 g, | ~ | |||
| 20:3 Eicosatriene | 0.016 g, | ~ | |||
| 20:3 Omega-6 | 0.015 g, | ~ | |||
| 20:4 Arachidonic | 0.051 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g, | ~ | |||
| Omega-3 mafura a acids | 0.4 g, | ho tloha 0.9 ho ea 3.7 | 44.4% | 14.5% | |
| 22: 4 Litokomane, Omega-6 | 0.016 g, | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 g, | ~ | |||
| Omega-6 mafura a acids | 6.018 g, | ho tloha 4.7 ho ea 16.8 | 100% | 32.6% |
Boleng ba matla ke 307 kcal.
- Likotoana tse 6 = 96 g (294.7 kCal)
- Likotoana tse 4 = 64 g (196.5 kCal)
- Likotoana tse 10 = 160 g (491.2 kCal)
- Likotoana tse 20 = 320 g (982.4 kCal)
Lijo tse potlakileng, khoho, bohobe, bo se nang masapo, bo sa thabiseng li-vithamine le liminerale tse ngata joalo ka: vithamine B2 - 11,3%, vithamine B5 - 23,6%, vithamine B12 - 11%, vithamine PP - 29,9%, phosphorus - 34%, selenium - 31,3 %
- 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 B12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 ke li-vithamine tse amanang 'me li ameha ho theheng mali. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate, hammoho le phokolo ea mali, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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: lik'halori tse 307 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hobaneng lijo tse potlakileng li le bohlokoa, khoho, e halikiloeng ka bohobe, e senang bonase, e sa thabisoe, likhalori, limatlafatsi, thepa ea bohlokoa Lijo tse potlakileng, khoho, tse halikiloeng ka li-breadcrumbs, tse se nang bonono, tse sa thabiseng