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 | 629 kC | 1684 kC | 37.4% | 5.9% | 268 g, |
| Liprotheine | 13.7 g, | 76 g, | 18% | 2.9% | 555 g, |
| Mafura | 61.15 g, | 56 g, | 109.2% | 17.4% | 92 g, |
| Li-carbohydrate | 6 g, | 219 g, | 2.7% | 0.4% | 3650 g, |
| Lisele tsa fiber | 11 g, | 20 g, | 55% | 8.7% | 182 g, |
| metsi | 5.79 g, | 2273 g, | 0.3% | 39257 g, | |
| Ash | 2.36 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 2 μg | 900 μg | 0.2% | 45000 g, | |
| alpha carotenes | 2 μg | ~ | |||
| beta carotenes | 0.023 mg | 5 mg | 0.5% | 0.1% | 21739 g, |
| Vithamine B1, thiamine | 0.475 mg | 1.5 mg | 31.7% | 5% | 316 g, |
| Vithamine B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 1% | 1636 g, |
| Vithamine B5, pantothenic | 0.815 mg | 5 mg | 16.3% | 2.6% | 613 g, |
| Vithamine B6, pyridoxine | 0.585 mg | 2 mg | 29.3% | 4.7% | 342 g, |
| Vithamine B9, folate | 78 μg | 400 μg | 19.5% | 3.1% | 513 g, |
| Vithamine C, ascorbic | 2 mg | 90 mg | 2.2% | 0.3% | 4500 g, |
| Vithamine E, alpha tocopherol, TE | 17.5 mg | 15 mg | 116.7% | 18.6% | 86 g, |
| beta tocopherol | 0.35 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 2.15 mg | ~ | |||
| tocopherol | 0.14 mg | ~ | |||
| Vithamine PP, NE | 1.55 mg | 20 mg | 7.8% | 1.2% | 1290 g, |
| macronutrients | |||||
| Potasiamo, K | 658 mg | 2500 mg | 26.3% | 4.2% | 380 g, |
| K'halsiamo, Ca | 149 mg | 1000 mg | 14.9% | 2.4% | 671 g, |
| Magnesiamo, Mg | 160 mg | 400 mg | 40% | 6.4% | 250 g, |
| Sebabole, S | 137 mg | 1000 mg | 13.7% | 2.2% | 730 g, |
| Phosphorus, P. | 310 mg | 800 mg | 38.8% | 6.2% | 258 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 3.3 mg | 18 mg | 18.3% | 2.9% | 545 g, |
| Manganese, Mong | 12.65 mg | 2 mg | 632.5% | 100.6% | 16 g, |
| Koporo, Cu | 1600 μg | 1000 μg | 160% | 25.4% | 63 g, |
| Selenium, Haeba | 4.1 μg | 55 μg | 7.5% | 1.2% | 1341 g, |
| Zinki, Zn | 2.2 mg | 12 mg | 18.3% | 2.9% | 545 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.93 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 3.49 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.07 g, | ~ | |||
| sucrose | 3.35 g, | ~ | |||
| fructose | 0.07 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.026 g, | ~ | |||
| valine | 0.643 g, | ~ | |||
| Histidine * | 0.396 g, | ~ | |||
| Isoleucine | 0.499 g, | ~ | |||
| leucine | 0.974 g, | ~ | |||
| lysine | 0.385 g, | ~ | |||
| methionine | 0.203 g, | ~ | |||
| threonine | 0.455 g, | ~ | |||
| boitumelo | 0.177 g, | ~ | |||
| phenylalanine | 0.608 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.669 g, | ~ | |||
| Asiti ea aspartic | 1.539 g, | ~ | |||
| glycine | 0.663 g, | ~ | |||
| Asiti ea Glutamic | 3.399 g, | ~ | |||
| proline | 0.514 g, | ~ | |||
| serine | 0.674 g, | ~ | |||
| tyrosine | 0.332 g, | ~ | |||
| Cysteine ea tlhaho | 0.254 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 116 mg | ~ | |||
| Litlhaku | 7 mg | ~ | |||
| Stigmasterol | 1 mg | ~ | |||
| beta sitosterol | 108 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.669 g, | max 18.7 g | |||
| 16: 0 Palmitic | 3.176 g, | ~ | |||
| 18: 0 Stearin | 1.434 g, | ~ | |||
| 20:0 Searakhi | 0.059 g, | ~ | |||
| Li-acid tsa monounsaturated | 48.192 g, | Metsotso e 16.8 г | 286.9% | 45.6% | |
| 16: 1 Li-Palmitoleic | 0.116 g, | ~ | |||
| 18:1 Olein (omega-9) | 47.958 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.118 g, | ~ | |||
| Mafura a polyunsaturated acid | 5.558 g, | ho tloha 11.2 ho ea 20.6 | 49.6% | 7.9% | |
| 18: 2 Linoleic | 5.499 g, | ~ | |||
| 18:3 Linolenic | 0.058 g, | ~ | |||
| Omega-3 mafura a acids | 0.058 g, | ho tloha 0.9 ho ea 3.7 | 6.4% | 1% | |
| Omega-6 mafura a acids | 5.499 g, | ho tloha 4.7 ho ea 16.8 | 100% | 15.9% |
Boleng ba matla ke 629 kcal.
- oz = 28.35 g (178.3 kcal)
Manoko, blanched vithamine le liminerale tse ngata joalo ka: vithamine B1 - 31,7%, vithamine B5 - 16,3%, vithamine B6 - 29,3%, vithamine B9 - 19,5%, vithamine E - 116,7%, potasiamo 26,3%, calcium - 14,9%, magnesium - 40%, phosphorus - 38,8%, iron - 18,3%, mankanese - 632,5%, koporo - 160%, zinki - 18,3%
- 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 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 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.
- Vithamine B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- 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.
- 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.
- tšepe ke karolo ea liprotheine tsa mesebetsi e fapaneng, ho kenyeletsoa le li-enzyme. E nka karolo ho tsamaisoa ha lielektrone, oksijene, e netefatsa ts'ebetso ea liphetoho tsa redox le ts'ebetso ea peroxidation. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali ea hypochromic, atony e haelloang ke myoglobin ea mesifa ea masapo, mokhathala o eketsehileng, myocardiopathy, atrophic gastritis.
- 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.
- 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 tse 629 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se nang le thuso makotomane, blanched, lik'halori, limatlafatsi, thepa ea bohlokoa Mahe a linotši, blanched