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 | 23 kC | 1684 kC | 1.4% | 6.1% | 7322 g, |
| Liprotheine | 2.97 g, | 76 g, | 3.9% | 17% | 2559 g, |
| Mafura | 0.26 g, | 56 g, | 0.5% | 2.2% | 21538 g, |
| Li-carbohydrate | 1.35 g, | 219 g, | 0.6% | 2.6% | 16222 g, |
| Lisele tsa fiber | 2.4 g, | 20 g, | 12% | 52.2% | 833 g, |
| metsi | 91.21 g, | 2273 g, | 4% | 17.4% | 2492 g, |
| Ash | 1.81 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 524 μg | 900 μg | 58.2% | 253% | 172 g, |
| beta carotenes | 6.288 mg | 5 mg | 125.8% | 547% | 80 g, |
| Lutein + Zeaxanthin | 11308 μg | ~ | |||
| Vithamine B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 27.4% | 1579 g, |
| Vithamine B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 57% | 763 g, |
| Vithamine B4, choline | 19.7 mg | 500 mg | 3.9% | 17% | 2538 g, |
| Vithamine B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 12.6% | 3448 g, |
| Vithamine B6, pyridoxine | 0.242 mg | 2 mg | 12.1% | 52.6% | 826 g, |
| Vithamine B9, folate | 146 μg | 400 μg | 36.5% | 158.7% | 274 g, |
| Vithamine C, ascorbic | 9.8 mg | 90 mg | 10.9% | 47.4% | 918 g, |
| Vithamine E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9% | 60.4% | 721 g, |
| Vithamine K, phylloquinone | 493.6 μg | 120 μg | 411.3% | 1788.3% | 24 g, |
| Vithamine PP, NE | 0.49 mg | 20 mg | 2.5% | 10.9% | 4082 g, |
| Betaine | 89 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 466 mg | 2500 mg | 18.6% | 80.9% | 536 g, |
| K'halsiamo, Ca | 136 mg | 1000 mg | 13.6% | 59.1% | 735 g, |
| Magnesiamo, Mg | 87 mg | 400 mg | 21.8% | 94.8% | 460 g, |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 23.5% | 1857 g, |
| Sebabole, S | 29.7 mg | 1000 mg | 3% | 13% | 3367 g, |
| Phosphorus, P. | 56 mg | 800 mg | 7% | 30.4% | 1429 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 3.57 mg | 18 mg | 19.8% | 86.1% | 504 g, |
| Manganese, Mong | 0.935 mg | 2 mg | 46.8% | 203.5% | 214 g, |
| Koporo, Cu | 174 μg | 1000 μg | 17.4% | 75.7% | 575 g, |
| Selenium, Haeba | 1.5 μg | 55 μg | 2.7% | 11.7% | 3667 g, |
| Ho tsuba, F | 37.8 μg | 4000 μg | 0.9% | 3.9% | 10582 g, |
| Zinki, Zn | 0.76 mg | 12 mg | 6.3% | 27.4% | 1579 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.43 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.168 g, | ~ | |||
| valine | 0.168 g, | ~ | |||
| Histidine * | 0.066 g, | ~ | |||
| Isoleucine | 0.152 g, | ~ | |||
| leucine | 0.231 g, | ~ | |||
| lysine | 0.182 g, | ~ | |||
| methionine | 0.055 g, | ~ | |||
| threonine | 0.127 g, | ~ | |||
| boitumelo | 0.04 g, | ~ | |||
| phenylalanine | 0.134 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.147 g, | ~ | |||
| Asiti ea aspartic | 0.25 g, | ~ | |||
| glycine | 0.14 g, | ~ | |||
| Asiti ea Glutamic | 0.357 g, | ~ | |||
| proline | 0.116 g, | ~ | |||
| serine | 0.107 g, | ~ | |||
| tyrosine | 0.113 g, | ~ | |||
| Cysteine ea tlhaho | 0.035 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.043 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.006 g, | ~ | |||
| 16: 0 Palmitic | 0.033 g, | ~ | |||
| 18: 0 Stearin | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.006 g, | Metsotso e 16.8 г | |||
| 16: 1 Li-Palmitoleic | 0.003 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.003 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.109 g, | ho tloha 11.2 ho ea 20.6 | 1% | 4.3% | |
| 18: 2 Linoleic | 0.017 g, | ~ | |||
| 18:3 Linolenic | 0.092 g, | ~ | |||
| Omega-3 mafura a acids | 0.092 g, | ho tloha 0.9 ho ea 3.7 | 10.2% | 44.3% | |
| Omega-6 mafura a acids | 0.017 g, | ho tloha 4.7 ho ea 16.8 | 0.4% | 1.7% |
Boleng ba matla ke 23 kcal.
- senoelo = 180 g (41.4 kCal)
Sipinake, se phehiloeng, ha ho letsoai li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 58,2%, beta-carotene - 125,8%, vithamine B2 - 13,1%, vithamine B6 - 12,1%, vithamine B9 - 36,5%, vithamine E - 13,9%, vithamine K - 411,3%, potasiamo - 18,6%, calcium - 13,6%, magnesium - 21,8%, tshepe - 19,8%, manganese - 46,8%, koporo - 17,4%
- 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 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.
- 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- 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.
- 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.
- 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.
Tags: lik'halori 23 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, Sepinichi se thusa eng, se phehiloeng, ha se na letsoai, lik'halori, limatlafatsi, thepa e ntle Sepinachi, se phehiloeng, ha se letsoai