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 | 48 kC | 1684 kC | 2.9% | 6% | 3508 g, |
| Liprotheine | 10 g, | 76 g, | 13.2% | 27.5% | 760 g, |
| Li-carbohydrate | 2 g, | 219 g, | 0.9% | 1.9% | 10950 g, |
| metsi | 87 g, | 2273 g, | 3.8% | 7.9% | 2613 g, |
| Ash | 1.3 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 11 μg | 900 μg | 1.2% | 2.5% | 8182 g, |
| beta carotenes | 0.135 mg | 5 mg | 2.7% | 5.6% | 3704 g, |
| Vithamine B1, thiamine | 0.12 mg | 1.5 mg | 8% | 16.7% | 1250 g, |
| Vithamine B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 44.6% | 466 g, |
| Vithamine B4, choline | 2.5 mg | 500 mg | 0.5% | 1% | 20000 g, |
| Vithamine B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 69.2% | 301 g, |
| Vithamine B6, pyridoxine | 0.133 mg | 2 mg | 6.7% | 14% | 1504 g, |
| Vithamine B9, folate | 16 μg | 400 μg | 4% | 8.3% | 2500 g, |
| Vithamine B12, cobalamin | 0.34 μg | 3 μg | 11.3% | 23.5% | 882 g, |
| Vithamine C, ascorbic | 0.5 mg | 90 mg | 0.6% | 1.3% | 18000 g, |
| Vithamine D, calciferol | 1.6 μg | 10 μg | 16% | 33.3% | 625 g, |
| Vithamine D3, cholecalciferol | 1.6 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 1.59 mg | 15 mg | 10.6% | 22.1% | 943 g, |
| Vithamine K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.4% | 60000 g, |
| Vithamine PP, NE | 0.14 mg | 20 mg | 0.7% | 1.5% | 14286 g, |
| macronutrients | |||||
| Potasiamo, K | 213 mg | 2500 mg | 8.5% | 17.7% | 1174 g, |
| K'halsiamo, Ca | 73 mg | 1000 mg | 7.3% | 15.2% | 1370 g, |
| Magnesiamo, Mg | 15 mg | 400 mg | 3.8% | 7.9% | 2667 g, |
| Sodium, Na | 199 mg | 1300 mg | 15.3% | 31.9% | 653 g, |
| Sebabole, S | 100 mg | 1000 mg | 10% | 20.8% | 1000 g, |
| Phosphorus, P. | 72 mg | 800 mg | 9% | 18.8% | 1111 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.98 mg | 18 mg | 11% | 22.9% | 909 g, |
| Manganese, Mong | 0.006 mg | 2 mg | 0.3% | 0.6% | 33333 g, |
| Koporo, Cu | 22 μg | 1000 μg | 2.2% | 4.6% | 4545 g, |
| Selenium, Haeba | 41.3 μg | 55 μg | 75.1% | 156.5% | 133 g, |
| Zinki, Zn | 0.98 mg | 12 mg | 8.2% | 17.1% | 1224 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.577 g, | ~ | |||
| valine | 0.792 g, | ~ | |||
| Histidine * | 0.257 g, | ~ | |||
| Isoleucine | 0.66 g, | ~ | |||
| leucine | 0.972 g, | ~ | |||
| lysine | 0.713 g, | ~ | |||
| methionine | 0.387 g, | ~ | |||
| threonine | 0.484 g, | ~ | |||
| boitumelo | 0.164 g, | ~ | |||
| phenylalanine | 0.645 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.624 g, | ~ | |||
| Asiti ea aspartic | 0.928 g, | ~ | |||
| glycine | 0.365 g, | ~ | |||
| Asiti ea Glutamic | 1.69 g, | ~ | |||
| proline | 0.558 g, | ~ | |||
| serine | 0.751 g, | ~ | |||
| tyrosine | 0.456 g, | ~ | |||
| Cysteine ea tlhaho | 0.229 g, | ~ | |||
| Li-sterol | |||||
| Li-phytosterol | 95 mg | ~ |
Boleng ba matla ke 48 kcal.
Lehe le emelang, le le metsi kapa le hoamme, ha le na mafura li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 21,4%, vithamine B5 - 33,2%, vithamine B12 - 11,3%, vithamine D - 16%, tšepe - 11%, selenium - 75,1%
- 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 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 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 D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- 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: Likahare tsa khalori 48 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, ho bohlokoa joang ho nkela lehe sebaka, ho le metsi kapa ho hoamisoa, ho hloka mafura, lik'halori, limatlafatsi, thepa e ntle