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 | 228 kC | 1684 kC | 13.5% | 5.9% | 739 g, |
| Liprotheine | 18.62 g, | 76 g, | 24.5% | 10.7% | 408 g, |
| Mafura | 13.82 g, | 56 g, | 24.7% | 10.8% | 405 g, |
| Li-carbohydrate | 6.39 g, | 219 g, | 2.9% | 1.3% | 3427 g, |
| metsi | 60.09 g, | 2273 g, | 2.6% | 1.1% | 3783 g, |
| Ash | 1.25 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 54 μg | 900 μg | 6% | 2.6% | 1667 g, |
| Retinol | 0.054 mg | ~ | |||
| Vithamine B1, thiamine | 0.072 mg | 1.5 mg | 4.8% | 2.1% | 2083 g, |
| Vithamine B2, riboflavin | 0.097 mg | 1.8 mg | 5.4% | 2.4% | 1856 g, |
| Vithamine B5, pantothenic | 0.62 mg | 5 mg | 12.4% | 5.4% | 806 g, |
| Vithamine B6, pyridoxine | 0.3 mg | 2 mg | 15% | 6.6% | 667 g, |
| Vithamine B9, folate | 22 μg | 400 μg | 5.5% | 2.4% | 1818 g, |
| Vithamine B12, cobalamin | 1.21 μg | 3 μg | 40.3% | 17.7% | 248 g, |
| Vithamine PP, NE | 2.783 mg | 20 mg | 13.9% | 6.1% | 719 g, |
| macronutrients | |||||
| Potasiamo, K | 155 mg | 2500 mg | 6.2% | 2.7% | 1613 g, |
| K'halsiamo, Ca | 50 mg | 1000 mg | 5% | 2.2% | 2000 g, |
| Magnesiamo, Mg | 43 mg | 400 mg | 10.8% | 4.7% | 930 g, |
| Sodium, Na | 122 mg | 1300 mg | 9.4% | 4.1% | 1066 g, |
| Sebabole, S | 186.2 mg | 1000 mg | 18.6% | 8.2% | 537 g, |
| Phosphorus, P. | 194 mg | 800 mg | 24.3% | 10.7% | 412 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.11 mg | 18 mg | 6.2% | 2.7% | 1622 g, |
| Manganese, Mong | 0.05 mg | 2 mg | 2.5% | 1.1% | 4000 g, |
| Koporo, Cu | 42 μg | 1000 μg | 4.2% | 1.8% | 2381 g, |
| Selenium, Haeba | 34 μg | 55 μg | 61.8% | 27.1% | 162 g, |
| Zinki, Zn | 0.48 mg | 12 mg | 4% | 1.8% | 2500 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.094 g, | ~ | |||
| valine | 0.965 g, | ~ | |||
| Histidine * | 0.538 g, | ~ | |||
| Isoleucine | 0.867 g, | ~ | |||
| leucine | 1.515 g, | ~ | |||
| lysine | 1.634 g, | ~ | |||
| methionine | 0.541 g, | ~ | |||
| threonine | 0.843 g, | ~ | |||
| boitumelo | 0.212 g, | ~ | |||
| phenylalanine | 0.75 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.097 g, | ~ | |||
| Asiti ea aspartic | 1.85 g, | ~ | |||
| glycine | 0.872 g, | ~ | |||
| Asiti ea Glutamic | 2.97 g, | ~ | |||
| proline | 0.744 g, | ~ | |||
| serine | 0.789 g, | ~ | |||
| tyrosine | 0.633 g, | ~ | |||
| Cysteine ea tlhaho | 0.212 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 59 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 3.205 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.102 g, | ~ | |||
| 16: 0 Palmitic | 2.008 g, | ~ | |||
| 18: 0 Stearin | 1.092 g, | ~ | |||
| Li-acid tsa monounsaturated | 5.935 g, | Metsotso e 16.8 г | 35.3% | 15.5% | |
| 16: 1 Li-Palmitoleic | 0.223 g, | ~ | |||
| 18:1 Olein (omega-9) | 5.216 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.217 g, | ~ | |||
| 22:1 Erucova (omega-9) | 0.253 g, | ~ | |||
| Mafura a polyunsaturated acid | 3.701 g, | ho tloha 11.2 ho ea 20.6 | 33% | 14.5% | |
| 18: 2 Linoleic | 2.6 g, | ~ | |||
| 18:3 Linolenic | 0.19 g, | ~ | |||
| 18: 4 starch ea Omega-3 | 0.025 g, | ~ | |||
| 20:4 Arachidonic | 0.092 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.258 g, | ~ | |||
| Omega-3 mafura a acids | 0.993 g, | ho tloha 0.9 ho ea 3.7 | 100% | 43.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.089 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.431 g, | ~ | |||
| Omega-6 mafura a acids | 2.692 g, | ho tloha 4.7 ho ea 16.8 | 57.3% | 25.1% |
Boleng ba matla ke 228 kcal.
- 3 oz = 85 g (193.8 kCal)
Shaka, mefuta eohle, phehiloeng, bohobe li-vithamine le liminerale tse ngata joalo ka: vithamine B5 - 12,4%, vithamine B6 - 15%, vithamine B12 - 40,3%, vithamine PP - 13,9%, phosphorus - 24,3%, selenium - 61,8 %
- 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 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 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.
- 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: calorie content 228 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, divithamini, liminerale, melemo ea Shark ke efe, mefuta eohle, e phehiloeng, e halikiloeng ka bohobe, lik'hilojule, limatlafatsi, thepa ea bohlokoa Shark, mefuta eohle, e phehiloe, e halikiloeng ka bohobe.