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 | 307 kC | 1684 kC | 18.2% | 5.9% | 549 g, |
| Liprotheine | 9.59 g, | 76 g, | 12.6% | 4.1% | 792 g, |
| Mafura | 7.53 g, | 56 g, | 13.4% | 4.4% | 744 g, |
| Li-carbohydrate | 54.29 g, | 219 g, | 24.8% | 8.1% | 403 g, |
| Lisele tsa fiber | 11.3 g, | 20 g, | 56.5% | 18.4% | 177 g, |
| metsi | 9.31 g, | 2273 g, | 0.4% | 0.1% | 24415 g, |
| Ash | 5.92 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 132 μg | 900 μg | 14.7% | 4.8% | 682 g, |
| beta carotenes | 1.568 mg | 5 mg | 31.4% | 10.2% | 319 g, |
| beta Cryptoxanthin | 23 μg | ~ | |||
| Likopi | 7 μg | ~ | |||
| Lutein + Zeaxanthin | 1107 μg | ~ | |||
| Vithamine B1, thiamine | 0.264 mg | 1.5 mg | 17.6% | 5.7% | 568 g, |
| Vithamine B2, riboflavin | 0.191 mg | 1.8 mg | 10.6% | 3.5% | 942 g, |
| Vithamine B4, choline | 30.3 mg | 500 mg | 6.1% | 2% | 1650 g, |
| Vithamine B6, pyridoxine | 1.32 mg | 2 mg | 66% | 21.5% | 152 g, |
| Vithamine B9, folate | 138 μg | 400 μg | 34.5% | 11.2% | 290 g, |
| Vithamine C, ascorbic | 12 mg | 90 mg | 13.3% | 4.3% | 750 g, |
| Vithamine E, alpha tocopherol, TE | 1.32 mg | 15 mg | 8.8% | 2.9% | 1136 g, |
| Vithamine K, phylloquinone | 805.4 μg | 120 μg | 671.2% | 218.6% | 15 g, |
| Vithamine PP, NE | 2.97 mg | 20 mg | 14.9% | 4.9% | 673 g, |
| macronutrients | |||||
| Potasiamo, K | 684 mg | 2500 mg | 27.4% | 8.9% | 365 g, |
| K'halsiamo, Ca | 996 mg | 1000 mg | 99.6% | 32.4% | 100 g, |
| Magnesiamo, Mg | 224 mg | 400 mg | 56% | 18.2% | 179 g, |
| Sodium, Na | 27 mg | 1300 mg | 2.1% | 0.7% | 4815 g, |
| Sebabole, S | 95.9 mg | 1000 mg | 9.6% | 3.1% | 1043 g, |
| Phosphorus, P. | 171 mg | 800 mg | 21.4% | 7% | 468 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 35.3 mg | 18 mg | 196.1% | 63.9% | 51 g, |
| Manganese, Mong | 6.857 mg | 2 mg | 342.9% | 111.7% | 29 g, |
| Koporo, Cu | 843 μg | 1000 μg | 84.3% | 27.5% | 119 g, |
| Selenium, Haeba | 7.2 μg | 55 μg | 13.1% | 4.3% | 764 g, |
| Zinki, Zn | 3.14 mg | 12 mg | 26.2% | 8.5% | 382 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.8 g, | max 100 g | |||
| Li-sterol | |||||
| Li-phytosterol | 96 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.29 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.128 g, | ~ | |||
| 10: 0 Capric | 0.135 g, | ~ | |||
| 12:0 Lauric | 0.125 g, | ~ | |||
| 14: 0 Myristic | 1.221 g, | ~ | |||
| 16: 0 Palmitic | 1.281 g, | ~ | |||
| 18: 0 Stearin | 0.36 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.206 g, | Metsotso e 16.8 г | 7.2% | 2.3% | |
| 16: 1 Li-Palmitoleic | 0.082 g, | ~ | |||
| 18:1 Olein (omega-9) | 1.113 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.936 g, | ho tloha 11.2 ho ea 20.6 | 17.3% | 5.6% | |
| 18: 2 Linoleic | 0.992 g, | ~ | |||
| 18:3 Linolenic | 0.944 g, | ~ | |||
| Omega-3 mafura a acids | 0.944 g, | ho tloha 0.9 ho ea 3.7 | 100% | 32.6% | |
| Omega-6 mafura a acids | 0.992 g, | ho tloha 4.7 ho ea 16.8 | 21.1% | 6.9% |
Boleng ba matla ke 307 kcal.
- tbsp = 4.4 g (13.5 kal)
- Tsp = 1.5 g (4.6 kCal)
Nako ea likhoho li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 14,7%, beta-carotene - 31,4%, vithamine B1 - 17,6%, vithamine B6 - 66%, vithamine B9 - 34,5%, vithamine C - 13,3%, vithamine K - 671,2%, vithamine PP - 14,9%, potasiamo - 27,4%, calcium - 99,6%, magnesium - 56%, phosphorus - 21,4%, tšepe - 196,1 , 342,9, 84,3%, mankanese - 13,1%, koporo - 26,2%, selenium - XNUMX%, zinki - XNUMX%
- 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.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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 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 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 K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- 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: lik'halori tse 307 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se molemo Ho natefisa likhoho, likhalori, limatlafatsi, thepa ea bohlokoa Nako ea likhoho