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 | 116 kC | 1684 kC | 6.9% | 5.9% | 1452 g, |
| Liprotheine | 1.49 g, | 76 g, | 2% | 1.7% | 5101 g, |
| Mafura | 0.14 g, | 56 g, | 0.3% | 0.3% | 40000 g, |
| Li-carbohydrate | 23.58 g, | 219 g, | 10.8% | 9.3% | 929 g, |
| Lisele tsa fiber | 3.9 g, | 20 g, | 19.5% | 16.8% | 513 g, |
| metsi | 70.13 g, | 2273 g, | 3.1% | 2.7% | 3241 g, |
| Ash | 0.76 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 6 μg | 900 μg | 0.7% | 0.6% | 15000 g, |
| beta carotenes | 0.073 mg | 5 mg | 1.5% | 1.3% | 6849 g, |
| Vithamine B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 5.4% | 1579 g, |
| Vithamine B2, riboflavin | 0.028 mg | 1.8 mg | 1.6% | 1.4% | 6429 g, |
| Vithamine B4, choline | 16.2 mg | 500 mg | 3.2% | 2.8% | 3086 g, |
| Vithamine B5, pantothenic | 0.311 mg | 5 mg | 6.2% | 5.3% | 1608 g, |
| Vithamine B6, pyridoxine | 0.228 mg | 2 mg | 11.4% | 9.8% | 877 g, |
| Vithamine B9, folate | 16 μg | 400 μg | 4% | 3.4% | 2500 g, |
| Vithamine C, ascorbic | 12.1 mg | 90 mg | 13.4% | 11.6% | 744 g, |
| Vithamine E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 2% | 4412 g, |
| Vithamine K, phylloquinone | 2.3 μg | 120 μg | 1.9% | 1.6% | 5217 g, |
| Vithamine PP, NE | 0.552 mg | 20 mg | 2.8% | 2.4% | 3623 g, |
| macronutrients | |||||
| Potasiamo, K | 670 mg | 2500 mg | 26.8% | 23.1% | 373 g, |
| K'halsiamo, Ca | 14 mg | 1000 mg | 1.4% | 1.2% | 7143 g, |
| Magnesiamo, Mg | 18 mg | 400 mg | 4.5% | 3.9% | 2222 g, |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 0.5% | 16250 g, |
| Sebabole, S | 14.9 mg | 1000 mg | 1.5% | 1.3% | 6711 g, |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 5.3% | 1633 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.52 mg | 18 mg | 2.9% | 2.5% | 3462 g, |
| Manganese, Mong | 0.371 mg | 2 mg | 18.6% | 16% | 539 g, |
| Koporo, Cu | 152 μg | 1000 μg | 15.2% | 13.1% | 658 g, |
| Selenium, Haeba | 0.7 μg | 55 μg | 1.3% | 1.1% | 7857 g, |
| Zinki, Zn | 0.2 mg | 12 mg | 1.7% | 1.5% | 6000 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.49 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.124 g, | ~ | |||
| valine | 0.06 g, | ~ | |||
| Histidine * | 0.033 g, | ~ | |||
| Isoleucine | 0.05 g, | ~ | |||
| leucine | 0.094 g, | ~ | |||
| lysine | 0.058 g, | ~ | |||
| methionine | 0.02 g, | ~ | |||
| threonine | 0.052 g, | ~ | |||
| boitumelo | 0.012 g, | ~ | |||
| phenylalanine | 0.069 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.061 g, | ~ | |||
| Asiti ea aspartic | 0.151 g, | ~ | |||
| glycine | 0.052 g, | ~ | |||
| Asiti ea Glutamic | 0.176 g, | ~ | |||
| proline | 0.053 g, | ~ | |||
| serine | 0.079 g, | ~ | |||
| tyrosine | 0.039 g, | ~ | |||
| Cysteine ea tlhaho | 0.018 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.029 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.027 g, | ~ | |||
| 18: 0 Stearin | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.005 g, | Metsotso e 16.8 г | |||
| 18:1 Olein (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.06 g, | ho tloha 11.2 ho ea 20.6 | 0.5% | 0.4% | |
| 18: 2 Linoleic | 0.05 g, | ~ | |||
| 18:3 Linolenic | 0.009 g, | ~ | |||
| Omega-3 mafura a acids | 0.009 g, | ho tloha 0.9 ho ea 3.7 | 1% | 0.9% | |
| Omega-6 mafura a acids | 0.05 g, | ho tloha 4.7 ho ea 16.8 | 1.1% | 0.9% |
Boleng ba matla ke 116 kcal.
- senoelo, likotoana = 136 g (157.8 kCal)
- Senoelo sa 0,5, likotoana = 68 g (78.9 kCal)
Li-yam, li phehiloe kapa li besitsoe, ha ho na letsoai li-vithamine le liminerale tse ngata tse kang: vithamine B6 - 11,4%, vithamine C - 13,4%, potasiamo - 26,8%, mankanese - 18,6%, koporo - 15,2%
- 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.
- 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.
- 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 116 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa bakeng sa li-Yam, tse phehiloeng kapa tse besitsoeng, ntle le letsoai, likhalori, limatlafatsi, thepa ea bohlokoa bakeng sa li-Yam, e phehiloeng kapa e besitsoeng, ntle le letsoai