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 | 134 kC | 1684 kC | 8% | 6% | 1257 g, |
| Liprotheine | 14.59 g, | 76 g, | 19.2% | 14.3% | 521 g, |
| Mafura | 7.65 g, | 56 g, | 13.7% | 10.2% | 732 g, |
| Li-carbohydrate | 1.79 g, | 219 g, | 0.8% | 0.6% | 12235 g, |
| metsi | 72.98 g, | 2273 g, | 3.2% | 2.4% | 3115 g, |
| Ash | 2.99 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.043 mg | 1.5 mg | 2.9% | 2.2% | 3488 g, |
| Vithamine B2, riboflavin | 0.062 mg | 1.8 mg | 3.4% | 2.5% | 2903 g, |
| Vithamine B5, pantothenic | 0.565 mg | 5 mg | 11.3% | 8.4% | 885 g, |
| Vithamine B6, pyridoxine | 0.298 mg | 2 mg | 14.9% | 11.1% | 671 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.6% | 13333 g, |
| Vithamine B12, cobalamin | 0.24 μg | 3 μg | 8% | 6% | 1250 g, |
| Vithamine E, alpha tocopherol, TE | 0.07 mg | 15 mg | 0.5% | 0.4% | 21429 g, |
| Tocopherol mefuta e fapaneng | 0.02 mg | ~ | |||
| Vithamine K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.3% | 24000 g, |
| Vithamine PP, NE | 6.536 mg | 20 mg | 32.7% | 24.4% | 306 g, |
| macronutrients | |||||
| Potasiamo, K | 324 mg | 2500 mg | 13% | 9.7% | 772 g, |
| K'halsiamo, Ca | 6 mg | 1000 mg | 0.6% | 0.4% | 16667 g, |
| Magnesiamo, Mg | 17 mg | 400 mg | 4.3% | 3.2% | 2353 g, |
| Sodium, Na | 883 mg | 1300 mg | 67.9% | 50.7% | 147 g, |
| Sebabole, S | 145.9 mg | 1000 mg | 14.6% | 10.9% | 685 g, |
| Phosphorus, P. | 121 mg | 800 mg | 15.1% | 11.3% | 661 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.32 mg | 18 mg | 1.8% | 1.3% | 5625 g, |
| Manganese, Mong | 0.017 mg | 2 mg | 0.9% | 0.7% | 11765 g, |
| Koporo, Cu | 69 μg | 1000 μg | 6.9% | 5.1% | 1449 g, |
| Selenium, Haeba | 11.7 μg | 55 μg | 21.3% | 15.9% | 470 g, |
| Zinki, Zn | 0.65 mg | 12 mg | 5.4% | 4% | 1846 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.43 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.928 g, | ~ | |||
| valine | 0.702 g, | ~ | |||
| Histidine * | 0.419 g, | ~ | |||
| Isoleucine | 0.711 g, | ~ | |||
| leucine | 1.048 g, | ~ | |||
| lysine | 1.167 g, | ~ | |||
| methionine | 0.382 g, | ~ | |||
| threonine | 0.597 g, | ~ | |||
| boitumelo | 0.16 g, | ~ | |||
| phenylalanine | 0.562 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.873 g, | ~ | |||
| Asiti ea aspartic | 1.301 g, | ~ | |||
| glycine | 1.034 g, | ~ | |||
| Asiti ea Glutamic | 2.112 g, | ~ | |||
| proline | 0.75 g, | ~ | |||
| serine | 0.52 g, | ~ | |||
| tyrosine | 0.461 g, | ~ | |||
| Cysteine ea tlhaho | 0.198 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 39 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.48 g, | max 18.7 g | |||
| 12:0 Lauric | 0.008 g, | ~ | |||
| 14: 0 Myristic | 0.074 g, | ~ | |||
| 16: 0 Palmitic | 1.874 g, | ~ | |||
| 18: 0 Stearin | 0.46 g, | ~ | |||
| Li-acid tsa monounsaturated | 2.816 g, | Metsotso e 16.8 г | 16.8% | 12.5% | |
| 16: 1 Li-Palmitoleic | 0.397 g, | ~ | |||
| 18:1 Olein (omega-9) | 2.333 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.085 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.456 g, | ho tloha 11.2 ho ea 20.6 | 13% | 9.7% | |
| 18: 2 Linoleic | 1.325 g, | ~ | |||
| 18:3 Linolenic | 0.057 g, | ~ | |||
| 20:4 Arachidonic | 0.038 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g, | ~ | |||
| Omega-3 mafura a acids | 0.093 g, | ho tloha 0.9 ho ea 3.7 | 10.3% | 7.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.015 g, | ~ | |||
| Omega-6 mafura a acids | 1.363 g, | ho tloha 4.7 ho ea 16.8 | 29% | 21.6% |
Boleng ba matla ke 134 kcal.
- ho sebeletsa 2 oz = 56 g (75 kCal)
Moqolo oa sefuba sa kana o besitsoeng ka ontong li-vithamine le liminerale tse ngata joalo ka: vithamine B5 - 11,3%, vithamine B6 - 14,9%, vithamine PP - 32,7%, potasiamo - 13%, phosphorus - 15,1%, selenium - 21,3%
- 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 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.
- 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: Likahare tsa khalori 134 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, ho bohlokoa hakae Ho ruruha matsoele a likhoho tse besitsoeng ka ontong, likhalori, limatlafatsi, thepa e thusang