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 | 272 kC | 1684 kC | 16.2% | 6% | 619 g, |
| Liprotheine | 6.73 g, | 76 g, | 8.9% | 3.3% | 1129 g, |
| Mafura | 5.91 g, | 56 g, | 10.6% | 3.9% | 948 g, |
| Li-carbohydrate | 23.03 g, | 219 g, | 10.5% | 3.9% | 951 g, |
| Lisele tsa fiber | 45.7 g, | 20 g, | 228.5% | 84% | 44 g, |
| metsi | 9 g, | 2273 g, | 0.4% | 0.1% | 25256 g, |
| Ash | 9.63 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 257 μg | 900 μg | 28.6% | 10.5% | 350 g, |
| Vithamine B1, thiamine | 0.366 mg | 1.5 mg | 24.4% | 9% | 410 g, |
| Vithamine B6, pyridoxine | 1.81 mg | 2 mg | 90.5% | 33.3% | 110 g, |
| Vithamine C, ascorbic | 50 mg | 90 mg | 55.6% | 20.4% | 180 g, |
| Vithamine PP, NE | 4.08 mg | 20 mg | 20.4% | 7.5% | 490 g, |
| macronutrients | |||||
| Potasiamo, K | 1051 mg | 2500 mg | 42% | 15.4% | 238 g, |
| K'halsiamo, Ca | 2132 mg | 1000 mg | 213.2% | 78.4% | 47 g, |
| Magnesiamo, Mg | 377 mg | 400 mg | 94.3% | 34.7% | 106 g, |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 0.7% | 5417 g, |
| Sebabole, S | 67.3 mg | 1000 mg | 6.7% | 2.5% | 1486 g, |
| Phosphorus, P. | 140 mg | 800 mg | 17.5% | 6.4% | 571 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 37.88 mg | 18 mg | 210.4% | 77.4% | 48 g, |
| Manganese, Mong | 6.1 mg | 2 mg | 305% | 112.1% | 33 g, |
| Koporo, Cu | 847 μg | 1000 μg | 84.7% | 31.1% | 118 g, |
| Selenium, Haeba | 4.6 μg | 55 μg | 8.4% | 3.1% | 1196 g, |
| Zinki, Zn | 4.3 mg | 12 mg | 35.8% | 13.2% | 279 g, |
| Li-sterol | |||||
| Li-phytosterol | 31 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.26 g, | max 18.7 g |
Boleng ba matla ke 272 kcal.
- tbsp = 4.4 g (12 kal)
- Tsp = 1.4 g (3.8 kCal)
E boloka, fatše vithamine le liminerale tse ruileng joalo ka: vithamine A - 28,6%, vithamine B1 - 24,4%, vithamine B6 - 90,5%, vithamine C - 55,6%, vithamine PP - 20,4%, potasiamo - 42%, calcium - 213,2%, magnesium - 94,3%, phosphorus - 17,5%, iron - 210,4%, manganese - 305%, koporo - 84,7%, zinki - 35,8%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- 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 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 C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo 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.
- 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 272 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se nang le thuso Sejo se monate, fatše, lik'halori, limatlafatsi, thepa ea bohlokoa