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 | 646 kC | 1684 kC | 38.4% | 5.9% | 261 g, |
| Liprotheine | 15.03 g, | 76 g, | 19.8% | 3.1% | 506 g, |
| Mafura | 62.4 g, | 56 g, | 111.4% | 17.2% | 90 g, |
| Li-carbohydrate | 8.2 g, | 219 g, | 3.7% | 0.6% | 2671 g, |
| Lisele tsa fiber | 9.4 g, | 20 g, | 47% | 7.3% | 213 g, |
| metsi | 2.52 g, | 2273 g, | 0.1% | 90198 g, | |
| Ash | 2.45 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 3 μg | 900 μg | 0.3% | 30000 g, | |
| alpha carotenes | 1 μg | ~ | |||
| beta carotenes | 0.036 mg | 5 mg | 0.7% | 0.1% | 13889 g, |
| Vithamine B1, thiamine | 0.338 mg | 1.5 mg | 22.5% | 3.5% | 444 g, |
| Vithamine B2, riboflavin | 0.123 mg | 1.8 mg | 6.8% | 1.1% | 1463 g, |
| Vithamine B5, pantothenic | 0.923 mg | 5 mg | 18.5% | 2.9% | 542 g, |
| Vithamine B6, pyridoxine | 0.62 mg | 2 mg | 31% | 4.8% | 323 g, |
| Vithamine B9, folate | 88 μg | 400 μg | 22% | 3.4% | 455 g, |
| Vithamine C, ascorbic | 3.8 mg | 90 mg | 4.2% | 0.7% | 2368 g, |
| Vithamine E, alpha tocopherol, TE | 15.28 mg | 15 mg | 101.9% | 15.8% | 98 g, |
| beta tocopherol | 0.33 mg | ~ | |||
| Vithamine PP, NE | 2.05 mg | 20 mg | 10.3% | 1.6% | 976 g, |
| macronutrients | |||||
| Potasiamo, K | 755 mg | 2500 mg | 30.2% | 4.7% | 331 g, |
| K'halsiamo, Ca | 123 mg | 1000 mg | 12.3% | 1.9% | 813 g, |
| Magnesiamo, Mg | 173 mg | 400 mg | 43.3% | 6.7% | 231 g, |
| Sebabole, S | 150.3 mg | 1000 mg | 15% | 2.3% | 665 g, |
| Phosphorus, P. | 310 mg | 800 mg | 38.8% | 6% | 258 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.38 mg | 18 mg | 24.3% | 3.8% | 411 g, |
| Manganese, Mong | 5.55 mg | 2 mg | 277.5% | 43% | 36 g, |
| Koporo, Cu | 1750 μg | 1000 μg | 175% | 27.1% | 57 g, |
| Selenium, Haeba | 4.1 μg | 55 μg | 7.5% | 1.2% | 1341 g, |
| Zinki, Zn | 2.5 mg | 12 mg | 20.8% | 3.2% | 480 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 1.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 4.89 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.07 g, | ~ | |||
| sucrose | 4.75 g, | ~ | |||
| fructose | 0.07 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.222 g, | ~ | |||
| valine | 0.705 g, | ~ | |||
| Histidine * | 0.434 g, | ~ | |||
| Isoleucine | 0.548 g, | ~ | |||
| leucine | 1.069 g, | ~ | |||
| lysine | 0.422 g, | ~ | |||
| methionine | 0.222 g, | ~ | |||
| threonine | 0.499 g, | ~ | |||
| boitumelo | 0.194 g, | ~ | |||
| phenylalanine | 0.667 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.733 g, | ~ | |||
| Asiti ea aspartic | 1.687 g, | ~ | |||
| glycine | 0.727 g, | ~ | |||
| Asiti ea Glutamic | 3.728 g, | ~ | |||
| proline | 0.563 g, | ~ | |||
| serine | 0.739 g, | ~ | |||
| tyrosine | 0.364 g, | ~ | |||
| Cysteine ea tlhaho | 0.278 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 110 mg | ~ | |||
| Litlhaku | 6 mg | ~ | |||
| Stigmasterol | 1 mg | ~ | |||
| beta sitosterol | 103 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 4.511 g, | max 18.7 g | |||
| 16: 0 Palmitic | 3.181 g, | ~ | |||
| 18: 0 Stearin | 1.271 g, | ~ | |||
| 20:0 Searakhi | 0.06 g, | ~ | |||
| Li-acid tsa monounsaturated | 46.608 g, | Metsotso e 16.8 г | 277.4% | 42.9% | |
| 16: 1 Li-Palmitoleic | 0.119 g, | ~ | |||
| 18:1 Olein (omega-9) | 46.354 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.134 g, | ~ | |||
| Mafura a polyunsaturated acid | 8.463 g, | ho tloha 11.2 ho ea 20.6 | 75.6% | 11.7% | |
| 18: 2 Linoleic | 8.403 g, | ~ | |||
| 18:3 Linolenic | 0.06 g, | ~ | |||
| Omega-3 mafura a acids | 0.06 g, | ho tloha 0.9 ho ea 3.7 | 6.7% | 1% | |
| Omega-6 mafura a acids | 8.403 g, | ho tloha 4.7 ho ea 16.8 | 100% | 15.5% |
Boleng ba matla ke 646 kcal.
- oz = 28.35 g (183.1 kcal)
Linate, li omisitsoe li omme, ha ho na letsoai vithamine le liminerale tse ngata joalo ka: vithamine B1 - 22,5%, vithamine B5 - 18,5%, vithamine B6 - 31%, vithamine B9 - 22%, vithamine E - 101,9%, potasiamo 30,2%, calcium - 12,3%, magnesium - 43,3%, phosphorus - 38,8%, iron - 24,3%, mankanese - 277,5%, koporo - 175%, zinki - 20,8%
- 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 646 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na makotomane a na le thuso joang