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 | 607 kC | 1684 kC | 36% | 5.9% | 277 g, |
| Liprotheine | 20.04 g, | 76 g, | 26.4% | 4.3% | 379 g, |
| Mafura | 53.95 g, | 56 g, | 96.3% | 15.9% | 104 g, |
| Li-carbohydrate | 14.05 g, | 219 g, | 6.4% | 1.1% | 1559 g, |
| Lisele tsa fiber | 7 g, | 20 g, | 35% | 5.8% | 286 g, |
| metsi | 2.08 g, | 2273 g, | 0.1% | 109279 g, | |
| Ash | 2.88 g, | ~ | |||
| divithamini | |||||
| beta carotenes | 0.002 mg | 5 mg | 250000 g, | ||
| Lutein + Zeaxanthin | 8 μg | ~ | |||
| Vithamine B1, thiamine | 0.189 mg | 1.5 mg | 12.6% | 2.1% | 794 g, |
| Vithamine B2, riboflavin | 0.196 mg | 1.8 mg | 10.9% | 1.8% | 918 g, |
| Vithamine B4, choline | 52 mg | 500 mg | 10.4% | 1.7% | 962 g, |
| Vithamine B5, pantothenic | 1.14 mg | 5 mg | 22.8% | 3.8% | 439 g, |
| Vithamine B6, pyridoxine | 0.352 mg | 2 mg | 17.6% | 2.9% | 568 g, |
| Vithamine B9, folate | 83 μg | 400 μg | 20.8% | 3.4% | 482 g, |
| Vithamine C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.1% | 18000 g, |
| Vithamine E, alpha tocopherol, TE | 7.82 mg | 15 mg | 52.1% | 8.6% | 192 g, |
| beta tocopherol | 0.22 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 6.39 mg | ~ | |||
| tocopherol | 0.32 mg | ~ | |||
| Vithamine K, phylloquinone | 5.7 μg | 120 μg | 4.8% | 0.8% | 2105 g, |
| Vithamine PP, NE | 7.709 mg | 20 mg | 38.5% | 6.3% | 259 g, |
| macronutrients | |||||
| Potasiamo, K | 632 mg | 2500 mg | 25.3% | 4.2% | 396 g, |
| K'halsiamo, Ca | 117 mg | 1000 mg | 11.7% | 1.9% | 855 g, |
| Magnesiamo, Mg | 229 mg | 400 mg | 57.3% | 9.4% | 175 g, |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.1% | 26000 g, |
| Sebabole, S | 200.4 mg | 1000 mg | 20% | 3.3% | 499 g, |
| Phosphorus, P. | 456 mg | 800 mg | 57% | 9.4% | 175 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.61 mg | 18 mg | 14.5% | 2.4% | 690 g, |
| Manganese, Mong | 2.04 mg | 2 mg | 102% | 16.8% | 98 g, |
| Koporo, Cu | 907 μg | 1000 μg | 90.7% | 14.9% | 110 g, |
| Selenium, Haeba | 33.9 μg | 55 μg | 61.6% | 10.1% | 162 g, |
| Zinki, Zn | 3.36 mg | 12 mg | 28% | 4.6% | 357 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 4.2 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 4.15 g, | max 100 g | |||
| sucrose | 4.15 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 2.965 g, | ~ | |||
| valine | 1.001 g, | ~ | |||
| Histidine * | 0.572 g, | ~ | |||
| Isoleucine | 0.826 g, | ~ | |||
| leucine | 1.656 g, | ~ | |||
| lysine | 0.782 g, | ~ | |||
| methionine | 0.283 g, | ~ | |||
| threonine | 0.703 g, | ~ | |||
| boitumelo | 0.22 g, | ~ | |||
| phenylalanine | 1.182 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.982 g, | ~ | |||
| Asiti ea aspartic | 2.892 g, | ~ | |||
| glycine | 1.387 g, | ~ | |||
| Asiti ea Glutamic | 5.574 g, | ~ | |||
| proline | 0.957 g, | ~ | |||
| serine | 1.168 g, | ~ | |||
| tyrosine | 0.786 g, | ~ | |||
| Cysteine ea tlhaho | 0.288 g, | ~ | |||
| Asiti e mafura | |||||
| Transgender | 0.055 g, | max 1.9 g | |||
| monounsaturated trans mafura | 0.023 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 8.711 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.004 g, | ~ | |||
| 8: 0 Khalase | 0.003 g, | ~ | |||
| 10: 0 Capric | 0.002 g, | ~ | |||
| 12:0 Lauric | 0.002 g, | ~ | |||
| 14: 0 Myristic | 0.043 g, | ~ | |||
| 15:0 Pentadecanoic | 0.005 g, | ~ | |||
| 16: 0 Palmitic | 5.205 g, | ~ | |||
| 17-0 margarine | 0.046 g, | ~ | |||
| 18: 0 Stearin | 2.022 g, | ~ | |||
| 20:0 Searakhi | 0.361 g, | ~ | |||
| 22: 0 | 0.641 g, | ~ | |||
| 24: 0 Lignoceric | 0.378 g, | ~ | |||
| Li-acid tsa monounsaturated | 28.488 g, | Metsotso e 16.8 г | 169.6% | 27.9% | |
| 14: 1 Myristoleic | 0.001 g, | ~ | |||
| 16: 1 Li-Palmitoleic | 0.128 g, | ~ | |||
| 16:1 tse | 0.127 g, | ~ | |||
| 16: 1 lia fetoloa | 0.001 g, | ~ | |||
| 17:1 Heptadecene | 0.037 g, | ~ | |||
| 18:1 Olein (omega-9) | 27.914 g, | ~ | |||
| 18:1 tse | 27.893 g, | ~ | |||
| 18: 1 lia fetoloa | 0.021 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.375 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.027 g, | ~ | |||
| 22:1 tse | 0.027 g, | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.006 g, | ~ | |||
| Mafura a polyunsaturated acid | 14.612 g, | ho tloha 11.2 ho ea 20.6 | 100% | 16.5% | |
| 18: 2 Linoleic | 14.495 g, | ~ | |||
| 18: 2 trans isomer, e sa ikemisetsang | 0.032 g, | ~ | |||
| 18:2 Omega-6, cis, cis | 14.455 g, | ~ | |||
| 18: 2 E kopantsoe le Linoleic Acid | 0.008 g, | ~ | |||
| 18:3 Linolenic | 0.082 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.082 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.001 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 g, | ~ | |||
| 20:4 Arachidonic | 0.01 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g, | ~ | |||
| Omega-3 mafura a acids | 0.088 g, | ho tloha 0.9 ho ea 3.7 | 9.8% | 1.6% | |
| 22: 4 Litokomane, Omega-6 | 0.005 g, | ~ | |||
| Omega-6 mafura a acids | 14.483 g, | ho tloha 4.7 ho ea 16.8 | 100% | 16.5% |
Boleng ba matla ke 607 kcal.
- senoelo = 142 g (861.9 kCal)
- tbsp = 8.9 g (54 kal)
- oz = 28.35 g (172.1 kcal)
Linate, tse kopantsoeng le linate, tse halikiloeng ka oli ntle le letsoai livithamini le liminerale tse ruileng joalo ka: vithamine B1 - 12,6%, vithamine B5 - 22,8%, vithamine B6 - 17,6%, vithamine B9 - 20,8%, vithamine E - 52,1%, vithamine PP - 38,5%, potasiamo - 25,3%, calcium - 11,7%, magnesium - 57,3%, phosphorus - 57%, tshepe - 14,5%, mankanese - 102%, koporo - 90,7% , selenium - 61,6%, zinki - 28%
- 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.
- 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.
- 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.
- 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: Khalori e nang le 607 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa bakeng sa Linate, se kopantsoe le matokomane, se halikiloeng ka oli ntle le letsoai, likhalori, limatlafatsi, thepa ea bohlokoa Linate, motsoako oa linate, o halikiloeng ka oli ntle le letsoai