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 | 343 kC | 1684 kC | 20.4% | 5.9% | 491 g, |
| Liprotheine | 4.32 g, | 76 g, | 5.7% | 1.7% | 1759 g, |
| Mafura | 21.5 g, | 56 g, | 38.4% | 11.2% | 260 g, |
| Li-carbohydrate | 31.71 g, | 219 g, | 14.5% | 4.2% | 691 g, |
| Lisele tsa fiber | 3.2 g, | 20 g, | 16% | 4.7% | 625 g, |
| metsi | 37.4 g, | 2273 g, | 1.6% | 0.5% | 6078 g, |
| Ash | 1.87 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 5 μg | 900 μg | 0.6% | 0.2% | 18000 g, |
| Retinol | 0.005 mg | ~ | |||
| beta carotenes | 0.002 mg | 5 mg | 250000 g, | ||
| beta Cryptoxanthin | 2 μg | ~ | |||
| Likopi | 1 μg | ~ | |||
| Lutein + Zeaxanthin | 9 μg | ~ | |||
| Vithamine B1, thiamine | 0.123 mg | 1.5 mg | 8.2% | 2.4% | 1220 g, |
| Vithamine B2, riboflavin | 0.133 mg | 1.8 mg | 7.4% | 2.2% | 1353 g, |
| Vithamine B4, choline | 26.4 mg | 500 mg | 5.3% | 1.5% | 1894 g, |
| Vithamine B5, pantothenic | 0.38 mg | 5 mg | 7.6% | 2.2% | 1316 g, |
| Vithamine B6, pyridoxine | 0.215 mg | 2 mg | 10.8% | 3.1% | 930 g, |
| Vithamine B9, folate | 10 μg | 400 μg | 2.5% | 0.7% | 4000 g, |
| Vithamine B12, cobalamin | 0.07 μg | 3 μg | 2.3% | 0.7% | 4286 g, |
| Vithamine C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.3% | 8182 g, |
| Vithamine E, alpha tocopherol, TE | 4.08 mg | 15 mg | 27.2% | 7.9% | 368 g, |
| beta tocopherol | 0.08 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 6.46 mg | ~ | |||
| tocopherol | 0.22 mg | ~ | |||
| Vithamine K, phylloquinone | 19.3 μg | 120 μg | 16.1% | 4.7% | 622 g, |
| Vithamine PP, NE | 0.63 mg | 20 mg | 3.2% | 0.9% | 3175 g, |
| macronutrients | |||||
| Potasiamo, K | 362 mg | 2500 mg | 14.5% | 4.2% | 691 g, |
| K'halsiamo, Ca | 63 mg | 1000 mg | 6.3% | 1.8% | 1587 g, |
| Magnesiamo, Mg | 42 mg | 400 mg | 10.5% | 3.1% | 952 g, |
| Sodium, Na | 313 mg | 1300 mg | 24.1% | 7% | 415 g, |
| Sebabole, S | 43.2 mg | 1000 mg | 4.3% | 1.3% | 2315 g, |
| Phosphorus, P. | 198 mg | 800 mg | 24.8% | 7.2% | 404 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.75 mg | 18 mg | 4.2% | 1.2% | 2400 g, |
| Manganese, Mong | 0.187 mg | 2 mg | 9.4% | 2.7% | 1070 g, |
| Koporo, Cu | 64 μg | 1000 μg | 6.4% | 1.9% | 1563 g, |
| Selenium, Haeba | 8.6 μg | 55 μg | 15.6% | 4.5% | 640 g, |
| Zinki, Zn | 0.86 mg | 12 mg | 7.2% | 2.1% | 1395 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 28.33 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 2.17 g, | max 100 g | |||
| lactose | 1.63 g, | ~ | |||
| sucrose | 0.53 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.208 g, | ~ | |||
| valine | 0.25 g, | ~ | |||
| Histidine * | 0.135 g, | ~ | |||
| Isoleucine | 0.187 g, | ~ | |||
| leucine | 0.521 g, | ~ | |||
| lysine | 0.156 g, | ~ | |||
| methionine | 0.094 g, | ~ | |||
| threonine | 0.156 g, | ~ | |||
| boitumelo | 0.042 g, | ~ | |||
| phenylalanine | 0.229 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.292 g, | ~ | |||
| Asiti ea aspartic | 0.344 g, | ~ | |||
| glycine | 0.146 g, | ~ | |||
| Asiti ea Glutamic | 0.916 g, | ~ | |||
| proline | 0.531 g, | ~ | |||
| serine | 0.219 g, | ~ | |||
| tyrosine | 0.135 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 3 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.058 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.034 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.173 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.011 g, | ~ | |||
| Nylon ea 6-0 | 0.008 g, | ~ | |||
| 8: 0 Khalase | 0.008 g, | ~ | |||
| 10: 0 Capric | 0.019 g, | ~ | |||
| 12:0 Lauric | 0.019 g, | ~ | |||
| 14: 0 Myristic | 0.068 g, | ~ | |||
| 15:0 Pentadecanoic | 0.01 g, | ~ | |||
| 16: 0 Palmitic | 1.286 g, | ~ | |||
| 17-0 margarine | 0.014 g, | ~ | |||
| 18: 0 Stearin | 0.494 g, | ~ | |||
| 20:0 Searakhi | 0.129 g, | ~ | |||
| 22: 0 | 0.068 g, | ~ | |||
| 24: 0 Lignoceric | 0.039 g, | ~ | |||
| Li-acid tsa monounsaturated | 14.02 g, | Metsotso e 16.8 г | 83.5% | 24.3% | |
| 14: 1 Myristoleic | 0.005 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.057 g, | ~ | |||
| 16:1 tse | 0.055 g, | ~ | |||
| 16: 1 lia fetoloa | 0.002 g, | ~ | |||
| 17:1 Heptadecene | 0.016 g, | ~ | |||
| 18:1 Olein (omega-9) | 13.65 g, | ~ | |||
| 18:1 tse | 13.619 g, | ~ | |||
| 18: 1 lia fetoloa | 0.032 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.281 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.011 g, | ~ | |||
| 22:1 tse | 0.011 g, | ~ | |||
| Mafura a polyunsaturated acid | 5.04 g, | ho tloha 11.2 ho ea 20.6 | 45% | 13.1% | |
| 18: 2 Linoleic | 4.372 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.024 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 4.343 g, | ~ | |||
| 18: 2 E kopantsoe le Linoleic Acid | 0.005 g, | ~ | |||
| 18:3 Linolenic | 0.649 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.617 g, | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.032 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.011 g, | ~ | |||
| 20:4 Arachidonic | 0.007 g, | ~ | |||
| Omega-3 mafura a acids | 0.617 g, | ho tloha 0.9 ho ea 3.7 | 68.6% | 20% | |
| Omega-6 mafura a acids | 4.393 g, | ho tloha 4.7 ho ea 16.8 | 93.5% | 27.3% |
Boleng ba matla ke 343 kcal.
- karolo (6-8 nachos) = 113 g (387.6 kCal)
Lijo tse potlakileng, nacho le chisi li-vithamine le liminerale tse ruileng joalo ka: vithamine E - 27,2%, vithamine K - 16,1%, potasiamo - 14,5%, phosphorus - 24,8%, selenium - 15,6%
- 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.
- 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.
- 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 343 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, hore na lijo tse potlakileng li na le thuso joang, nacho le chisi, likhalori, limatlafatsi, thepa ea lijo tse potlakileng, nacho le chisi