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 | 111 kC | 1684 kC | 6.6% | 5.9% | 1517 g, |
| Liprotheine | 23.48 g, | 76 g, | 30.9% | 27.8% | 324 g, |
| Mafura | 1.18 g, | 56 g, | 2.1% | 1.9% | 4746 g, |
| metsi | 73.65 g, | 2273 g, | 3.2% | 2.9% | 3086 g, |
| Ash | 1.7 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 17 μg | 900 μg | 1.9% | 1.7% | 5294 g, |
| Retinol | 0.017 mg | ~ | |||
| Vithamine B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 3.2% | 2778 g, |
| Vithamine B2, riboflavin | 0.223 mg | 1.8 mg | 12.4% | 11.2% | 807 g, |
| Vithamine B4, choline | 91.6 mg | 500 mg | 18.3% | 16.5% | 546 g, |
| Vithamine B5, pantothenic | 0.432 mg | 5 mg | 8.6% | 7.7% | 1157 g, |
| Vithamine B6, pyridoxine | 0.329 mg | 2 mg | 16.5% | 14.9% | 608 g, |
| Vithamine B9, folate | 3 μg | 400 μg | 0.8% | 0.7% | 13333 g, |
| Vithamine B12, cobalamin | 3.66 μg | 3 μg | 122% | 109.9% | 82 g, |
| Vithamine D, calciferol | 1.3 μg | 10 μg | 13% | 11.7% | 769 g, |
| Vithamine D3, cholecalciferol | 1.3 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9% | 1.7% | 5357 g, |
| Vithamine K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g, |
| Vithamine PP, NE | 3.949 mg | 20 mg | 19.7% | 17.7% | 506 g, |
| macronutrients | |||||
| Potasiamo, K | 430 mg | 2500 mg | 17.2% | 15.5% | 581 g, |
| K'halsiamo, Ca | 72 mg | 1000 mg | 7.2% | 6.5% | 1389 g, |
| Magnesiamo, Mg | 81 mg | 400 mg | 20.3% | 18.3% | 494 g, |
| Sodium, Na | 419 mg | 1300 mg | 32.2% | 29% | 310 g, |
| Sebabole, S | 234.8 mg | 1000 mg | 23.5% | 21.2% | 426 g, |
| Phosphorus, P. | 267 mg | 800 mg | 33.4% | 30.1% | 300 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.56 mg | 18 mg | 3.1% | 2.8% | 3214 g, |
| Manganese, Mong | 0.018 mg | 2 mg | 0.9% | 0.8% | 11111 g, |
| Koporo, Cu | 60 μg | 1000 μg | 6% | 5.4% | 1667 g, |
| Selenium, Haeba | 44.1 μg | 55 μg | 80.2% | 72.3% | 125 g, |
| Zinki, Zn | 0.57 mg | 12 mg | 4.8% | 4.3% | 2105 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.406 g, | ~ | |||
| valine | 1.21 g, | ~ | |||
| Histidine * | 0.691 g, | ~ | |||
| Isoleucine | 1.082 g, | ~ | |||
| leucine | 1.908 g, | ~ | |||
| lysine | 2.157 g, | ~ | |||
| methionine | 0.696 g, | ~ | |||
| threonine | 1.029 g, | ~ | |||
| boitumelo | 0.263 g, | ~ | |||
| phenylalanine | 0.917 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.42 g, | ~ | |||
| Asiti ea aspartic | 2.405 g, | ~ | |||
| glycine | 1.127 g, | ~ | |||
| Asiti ea Glutamic | 3.506 g, | ~ | |||
| proline | 0.831 g, | ~ | |||
| serine | 0.958 g, | ~ | |||
| tyrosine | 0.792 g, | ~ | |||
| Cysteine ea tlhaho | 0.251 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 86 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.159 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.006 g, | ~ | |||
| 16: 0 Palmitic | 0.101 g, | ~ | |||
| 18: 0 Stearin | 0.052 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.134 g, | Metsotso e 16.8 г | 0.8% | 0.7% | |
| 16: 1 Li-Palmitoleic | 0.014 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.081 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.027 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.012 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.583 g, | ho tloha 11.2 ho ea 20.6 | 5.2% | 4.7% | |
| 18: 2 Linoleic | 0.011 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.006 g, | ~ | |||
| 20:4 Arachidonic | 0.031 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.086 g, | ~ | |||
| Omega-3 mafura a acids | 0.542 g, | ho tloha 0.9 ho ea 3.7 | 60.2% | 54.2% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.027 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.423 g, | ~ | |||
| Omega-6 mafura a acids | 0.042 g, | ho tloha 4.7 ho ea 16.8 | 0.9% | 0.8% |
Boleng ba matla ke 111 kcal.
- 3 oz = 85 g (94.4 kCal)
- lesela = 60 g (66.6 kCal)
Pollock e phehiloeng ka mocheso e ruileng ka livithamine le liminerale tse kang: vithamine B2 - 12,4%, choline - 18,3%, vithamine B6 - 16,5%, vithamine B12 - 122%, vithamine D - 13%, vithamine PP - 19,7% potassium - 17,2%, magnesium - 20,3%, phosphorus - 33,4%, selenium - 80,2%
- Vithamine B2 e nka karolo liketsong tsa redox, e ntlafatsa kutloisiso ea mmala oa sehlahlo sa pono le phetoho e lefifi. Ho ja lijo tse sa lekaneng tsa vithamine B2 ho tsamaisana le ho tlola boemo ba letlalo, lera la mucous, leseli le holofetseng le pono ea shoalane.
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- 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 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 D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- 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.
- 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: khalori ea 111 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, pollock e phehiloe joang mochesong, lik'hilojule, limatlafatsi, thepa ea bohlokoa ea pollock e phehiloeng mocheso