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 | 363 kC | 1684 kC | 21.6% | 6% | 464 g, |
| Liprotheine | 15.22 g, | 76 g, | 20% | 5.5% | 499 g, |
| Mafura | 33.04 g, | 56 g, | 59% | 16.3% | 169 g, |
| metsi | 53.27 g, | 2273 g, | 2.3% | 0.6% | 4267 g, |
| Ash | 0.43 g, | ~ | |||
| divithamini | |||||
| Retinol | 0.059 mg | ~ | |||
| Vithamine B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 0.6% | 4412 g, |
| Vithamine B2, riboflavin | 0.094 mg | 1.8 mg | 5.2% | 1.4% | 1915 g, |
| Vithamine B5, pantothenic | 0.391 mg | 5 mg | 7.8% | 2.1% | 1279 g, |
| Vithamine B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 0.7% | 4000 g, |
| Vithamine B9, folate | 2 μg | 400 μg | 0.5% | 0.1% | 20000 g, |
| Vithamine B12, cobalamin | 0.11 μg | 3 μg | 3.7% | 1% | 2727 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 0.6% | 5000 g, |
| Vithamine D3, cholecalciferol | 0.2 μg | ~ | |||
| Vithamine PP, NE | 3.756 mg | 20 mg | 18.8% | 5.2% | 532 g, |
| macronutrients | |||||
| Potasiamo, K | 117 mg | 2500 mg | 4.7% | 1.3% | 2137 g, |
| K'halsiamo, Ca | 12 mg | 1000 mg | 1.2% | 0.3% | 8333 g, |
| Magnesiamo, Mg | 13 mg | 400 mg | 3.3% | 0.9% | 3077 g, |
| Sodium, Na | 56 mg | 1300 mg | 4.3% | 1.2% | 2321 g, |
| Sebabole, S | 152.2 mg | 1000 mg | 15.2% | 4.2% | 657 g, |
| Phosphorus, P. | 99 mg | 800 mg | 12.4% | 3.4% | 808 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.13 mg | 18 mg | 6.3% | 1.7% | 1593 g, |
| Manganese, Mong | 0.018 mg | 2 mg | 0.9% | 0.2% | 11111 g, |
| Koporo, Cu | 46 μg | 1000 μg | 4.6% | 1.3% | 2174 g, |
| Selenium, Haeba | 14.4 μg | 55 μg | 26.2% | 7.2% | 382 g, |
| Zinki, Zn | 0.96 mg | 12 mg | 8% | 2.2% | 1250 g, |
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.174 g, | ~ | |||
| valine | 0.64 g, | ~ | |||
| Histidine * | 0.292 g, | ~ | |||
| Isoleucine | 0.489 g, | ~ | |||
| leucine | 0.894 g, | ~ | |||
| lysine | 0.908 g, | ~ | |||
| methionine | 0.304 g, | ~ | |||
| threonine | 0.543 g, | ~ | |||
| boitumelo | 0.122 g, | ~ | |||
| phenylalanine | 0.514 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 1.235 g, | ~ | |||
| Asiti ea aspartic | 1.361 g, | ~ | |||
| glycine | 2.428 g, | ~ | |||
| Asiti ea Glutamic | 1.892 g, | ~ | |||
| proline | 1.42 g, | ~ | |||
| serine | 0.618 g, | ~ | |||
| tyrosine | 0.346 g, | ~ | |||
| Cysteine ea tlhaho | 0.253 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 63 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 9.28 g, | max 18.7 g | |||
| 12:0 Lauric | 0.03 g, | ~ | |||
| 14: 0 Myristic | 0.27 g, | ~ | |||
| 16: 0 Palmitic | 7.1 g, | ~ | |||
| 18: 0 Stearin | 1.64 g, | ~ | |||
| Li-acid tsa monounsaturated | 13.83 g, | Metsotso e 16.8 г | 82.3% | 22.7% | |
| 16: 1 Li-Palmitoleic | 1.95 g, | ~ | |||
| 18:1 Olein (omega-9) | 11.31 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.43 g, | ~ | |||
| Mafura a polyunsaturated acid | 6.96 g, | ho tloha 11.2 ho ea 20.6 | 62.1% | 17.1% | |
| 18: 2 Linoleic | 6.36 g, | ~ | |||
| 18:3 Linolenic | 0.27 g, | ~ | |||
| 20:4 Arachidonic | 0.09 g, | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.02 g, | ~ | |||
| Omega-3 mafura a acids | 0.33 g, | ho tloha 0.9 ho ea 3.7 | 36.7% | 10.1% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g, | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.03 g, | ~ | |||
| Omega-6 mafura a acids | 6.45 g, | ho tloha 4.7 ho ea 16.8 | 100% | 27.5% |
Boleng ba matla ke 363 kcal.
- yuniti (chai e tsoang ho 1 lb itokiselitse ho pheha) = 44 g (159.7 kCal)
- Khoho ea 0,5, letlalo feela = 72 g (261.4 kcal)
Khoho, likhoho tsa nama, letlalo feela, sechu li-vithamine le liminerale tse ruileng joalo ka: vithamine PP - 18,8%, phosphorus - 12,4%, selenium - 26,2%
- 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: lik'halori 363 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, e na le thuso joang Khoho, likhoho tsa nama, letlalo feela, sechu, likhalori, limatlafatsi, thepa ea bohlokoa Khoho, likhoho tsa nama, letlalo feela, sechu