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 | 64 kC | 1684 kC | 3.8% | 5.9% | 2631 g, |
| Liprotheine | 1.18 g, | 76 g, | 1.6% | 2.5% | 6441 g, |
| Mafura | 0.43 g, | 56 g, | 0.8% | 1.3% | 13023 g, |
| Li-carbohydrate | 10.67 g, | 219 g, | 4.9% | 7.7% | 2052 g, |
| Lisele tsa fiber | 5 g, | 20 g, | 25% | 39.1% | 400 g, |
| metsi | 82.21 g, | 2273 g, | 3.6% | 5.6% | 2765 g, |
| Ash | 0.51 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 6 μg | 900 μg | 0.7% | 1.1% | 15000 g, |
| beta carotenes | 0.068 mg | 5 mg | 1.4% | 2.2% | 7353 g, |
| Lutein + Zeaxanthin | 118 μg | ~ | |||
| Vithamine B1, thiamine | 0.029 mg | 1.5 mg | 1.9% | 3% | 5172 g, |
| Vithamine B2, riboflavin | 0.046 mg | 1.8 mg | 2.6% | 4.1% | 3913 g, |
| Vithamine B4, choline | 8.5 mg | 500 mg | 1.7% | 2.7% | 5882 g, |
| Vithamine B5, pantothenic | 0.151 mg | 5 mg | 3% | 4.7% | 3311 g, |
| Vithamine B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 4.8% | 3279 g, |
| Vithamine B9, folate | 34 μg | 400 μg | 8.5% | 13.3% | 1176 g, |
| Vithamine C, ascorbic | 3.1 mg | 90 mg | 3.4% | 5.3% | 2903 g, |
| Vithamine E, alpha tocopherol, TE | 1.17 mg | 15 mg | 7.8% | 12.2% | 1282 g, |
| Vithamine K, phylloquinone | 19.8 μg | 120 μg | 16.5% | 25.8% | 606 g, |
| Vithamine PP, NE | 1.207 mg | 20 mg | 6% | 9.4% | 1657 g, |
| macronutrients | |||||
| Potasiamo, K | 140 mg | 2500 mg | 5.6% | 8.8% | 1786 g, |
| K'halsiamo, Ca | 29 mg | 1000 mg | 2.9% | 4.5% | 3448 g, |
| Magnesiamo, Mg | 22 mg | 400 mg | 5.5% | 8.6% | 1818 g, |
| Sodium, Na | 1 mg | 1300 mg | 0.1% | 0.2% | 130000 g, |
| Sebabole, S | 11.8 mg | 1000 mg | 1.2% | 1.9% | 8475 g, |
| Phosphorus, P. | 30 mg | 800 mg | 3.8% | 5.9% | 2667 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.8 mg | 18 mg | 4.4% | 6.9% | 2250 g, |
| Manganese, Mong | 1.223 mg | 2 mg | 61.2% | 95.6% | 164 g, |
| Koporo, Cu | 120 μg | 1000 μg | 12% | 18.8% | 833 g, |
| Selenium, Haeba | 0.4 μg | 55 μg | 0.7% | 1.1% | 13750 g, |
| Zinki, Zn | 0.25 mg | 12 mg | 2.1% | 3.3% | 4800 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 10.67 g, | max 100 g | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.015 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.01 g, | ~ | |||
| 18: 0 Stearin | 0.002 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.041 g, | Metsotso e 16.8 г | 0.2% | 0.3% | |
| 18:1 Olein (omega-9) | 0.038 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.003 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.245 g, | ho tloha 11.2 ho ea 20.6 | 2.2% | 3.4% | |
| 18: 2 Linoleic | 0.163 g, | ~ | |||
| 18:3 Linolenic | 0.082 g, | ~ | |||
| Omega-3 mafura a acids | 0.082 g, | ho tloha 0.9 ho ea 3.7 | 9.1% | 14.2% | |
| Omega-6 mafura a acids | 0.163 g, | ho tloha 4.7 ho ea 16.8 | 3.5% | 5.5% |
Boleng ba matla ke 64 kcal.
- senoelo, unthawed = 151 g (96.6 kcal)
- sephutheloana (18 oz) = 510 g (326.4 kCal)
Li-blackberry, tse hoamisitsoeng, tse sa tsoekere li-vithamine le liminerale tse ruileng joalo ka: vithamine K - 16,5%, mankanese - 61,2%, koporo - 12%
- 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.
- 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: Likahare tsa khalori 64 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, melemo ea Monokotšoai, e hoamisitsoeng, e sa tsoekere, lik'halori, limatlafatsi, thepa ea bohlokoa Mebotong, e hoamisitsoeng, e sa tsoekere