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 | 226 kC | 1684 kC | 13.4% | 5.9% | 745 g, |
| Liprotheine | 8.86 g, | 76 g, | 11.7% | 5.2% | 858 g, |
| Mafura | 12.7 g, | 56 g, | 22.7% | 10% | 441 g, |
| Li-carbohydrate | 15.95 g, | 219 g, | 7.3% | 3.2% | 1373 g, |
| Lisele tsa fiber | 3.9 g, | 20 g, | 19.5% | 8.6% | 513 g, |
| metsi | 57.02 g, | 2273 g, | 2.5% | 1.1% | 3986 g, |
| Ash | 1.57 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 20 μg | 900 μg | 2.2% | 1% | 4500 g, |
| Retinol | 0.016 mg | ~ | |||
| beta carotenes | 0.046 mg | 5 mg | 0.9% | 0.4% | 10870 g, |
| Likopi | 1 μg | ~ | |||
| Lutein + Zeaxanthin | 120 μg | ~ | |||
| Vithamine B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 g, |
| Vithamine B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 1.5% | 3000 g, |
| Vithamine B4, choline | 32 mg | 500 mg | 6.4% | 2.8% | 1563 g, |
| Vithamine B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 g, |
| Vithamine B9, folate | 21 μg | 400 μg | 5.3% | 2.3% | 1905 g, |
| Vithamine B12, cobalamin | 0.93 μg | 3 μg | 31% | 13.7% | 323 g, |
| Vithamine C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 g, |
| Vithamine D, calciferol | 0.1 μg | 10 μg | 1% | 0.4% | 10000 g, |
| Vithamine E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.8% | 2500 g, |
| beta tocopherol | 0.04 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 2.16 mg | ~ | |||
| tocopherol | 1.11 mg | ~ | |||
| Vithamine K, phylloquinone | 15.3 μg | 120 μg | 12.8% | 5.7% | 784 g, |
| Vithamine PP, NE | 1.65 mg | 20 mg | 8.3% | 3.7% | 1212 g, |
| Betaine | 3.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 209 mg | 2500 mg | 8.4% | 3.7% | 1196 g, |
| K'halsiamo, Ca | 89 mg | 1000 mg | 8.9% | 3.9% | 1124 g, |
| Magnesiamo, Mg | 32 mg | 400 mg | 8% | 3.5% | 1250 g, |
| Sodium, Na | 397 mg | 1300 mg | 30.5% | 13.5% | 327 g, |
| Sebabole, S | 88.6 mg | 1000 mg | 8.9% | 3.9% | 1129 g, |
| Phosphorus, P. | 178 mg | 800 mg | 22.3% | 9.9% | 449 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.19 mg | 18 mg | 6.6% | 2.9% | 1513 g, |
| Manganese, Mong | 0.249 mg | 2 mg | 12.5% | 5.5% | 803 g, |
| Koporo, Cu | 77 μg | 1000 μg | 7.7% | 3.4% | 1299 g, |
| Selenium, Haeba | 9.2 μg | 55 μg | 16.7% | 7.4% | 598 g, |
| Zinki, Zn | 1.75 mg | 12 mg | 14.6% | 6.5% | 686 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 14.78 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.9 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.2 g, | ~ | |||
| sucrose | 0.4 g, | ~ | |||
| fructose | 0.3 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 28 mg | boholo ba 300 mg | |||
| Asiti e mafura | |||||
| Transgender | 0.467 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.409 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.384 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.045 g, | ~ | |||
| Nylon ea 6-0 | 0.034 g, | ~ | |||
| 8: 0 Khalase | 0.023 g, | ~ | |||
| 10: 0 Capric | 0.055 g, | ~ | |||
| 12:0 Lauric | 0.066 g, | ~ | |||
| 14: 0 Myristic | 0.388 g, | ~ | |||
| 15:0 Pentadecanoic | 0.052 g, | ~ | |||
| 16: 0 Palmitic | 2.414 g, | ~ | |||
| 17-0 margarine | 0.091 g, | ~ | |||
| 18: 0 Stearin | 1.16 g, | ~ | |||
| 20:0 Searakhi | 0.027 g, | ~ | |||
| 22: 0 | 0.015 g, | ~ | |||
| 24: 0 Lignoceric | 0.011 g, | ~ | |||
| Li-acid tsa monounsaturated | 4.411 g, | Metsotso e 16.8 г | 26.3% | 11.6% | |
| 14: 1 Myristoleic | 0.06 g, | ~ | |||
| 15: 1 Pentekonta | 0.001 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.231 g, | ~ | |||
| 16:1 tse | 0.204 g, | ~ | |||
| 16: 1 lia fetoloa | 0.027 g, | ~ | |||
| 17:1 Heptadecene | 0.055 g, | ~ | |||
| 18:1 Olein (omega-9) | 4.016 g, | ~ | |||
| 18:1 tse | 3.634 g, | ~ | |||
| 18: 1 lia fetoloa | 0.382 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.046 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.002 g, | ~ | |||
| 22:1 tse | 0.002 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.001 g, | ~ | |||
| Mafura a polyunsaturated acid | 3.042 g, | ho tloha 11.2 ho ea 20.6 | 27.2% | 12% | |
| 18: 2 Linoleic | 2.819 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.058 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 2.708 g, | ~ | |||
| 18: 2 E kopantsoe le Linoleic Acid | 0.053 g, | ~ | |||
| 18:3 Linolenic | 0.168 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.166 g, | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.001 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 g, | ~ | |||
| 20:3 Eicosatriene | 0.011 g, | ~ | |||
| 20:3 Omega-6 | 0.011 g, | ~ | |||
| 20:4 Arachidonic | 0.021 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g, | ~ | |||
| Omega-3 mafura a acids | 0.178 g, | ho tloha 0.9 ho ea 3.7 | 19.8% | 8.8% | |
| 22: 4 Litokomane, Omega-6 | 0.005 g, | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g, | ~ | |||
| Omega-6 mafura a acids | 2.751 g, | ho tloha 4.7 ho ea 16.8 | 58.5% | 25.9% |
Boleng ba matla ke 226 kcal.
- kholo = 263 gr (594.4 kcal)
- nyane = 171 g (386.5 kcal)
Lijo tse potlakileng, ho joalo li-vithamine le liminerale tse ruileng joalo ka: vithamine B12 - 31%, vithamine K - 12,8%, phosphorus - 22,3%, mankanese - 12,5%, selenium - 16,7%, zinki - 14,6%
- 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 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.
- 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.
- 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.
- 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.
- 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 226 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na lijo tse potlakileng li bohlokoa hakae, li-tacos, likhalori, limatlafatsi, thepa ea lijo tse potlakileng, li-tacos