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 | 212 kC | 1684 kC | 12.6% | 5.9% | 794 g, |
| Liprotheine | 13.84 g, | 76 g, | 18.2% | 8.6% | 549 g, |
| Mafura | 16.18 g, | 56 g, | 28.9% | 13.6% | 346 g, |
| Li-carbohydrate | 2.08 g, | 219 g, | 0.9% | 0.4% | 10529 g, |
| metsi | 66.7 g, | 2273 g, | 2.9% | 1.4% | 3408 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 176 μg | 900 μg | 19.6% | 9.2% | 511 g, |
| Retinol | 0.171 mg | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.6% | 8065 g, |
| beta Cryptoxanthin | 6 μg | ~ | |||
| Lutein + Zeaxanthin | 233 μg | ~ | |||
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.5% | 1875 g, |
| Vithamine B2, riboflavin | 0.52 mg | 1.8 mg | 28.9% | 13.6% | 346 g, |
| Vithamine B4, choline | 180.6 mg | 500 mg | 36.1% | 17% | 277 g, |
| Vithamine B5, pantothenic | 0.94 mg | 5 mg | 18.8% | 8.9% | 532 g, |
| Vithamine B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 4.5% | 1053 g, |
| Vithamine B9, folate | 29 μg | 400 μg | 7.3% | 3.4% | 1379 g, |
| Vithamine B12, cobalamin | 1.01 μg | 3 μg | 33.7% | 15.9% | 297 g, |
| Vithamine C, ascorbic | 3.3 mg | 90 mg | 3.7% | 1.7% | 2727 g, |
| Vithamine D, calciferol | 1.1 μg | 10 μg | 11% | 5.2% | 909 g, |
| Vithamine E, alpha tocopherol, TE | 0.96 mg | 15 mg | 6.4% | 3% | 1563 g, |
| Vithamine K, phylloquinone | 9 μg | 120 μg | 7.5% | 3.5% | 1333 g, |
| Vithamine PP, NE | 0.21 mg | 20 mg | 1.1% | 0.5% | 9524 g, |
| macronutrients | |||||
| Potasiamo, K | 147 mg | 2500 mg | 5.9% | 2.8% | 1701 g, |
| K'halsiamo, Ca | 57 mg | 1000 mg | 5.7% | 2.7% | 1754 g, |
| Magnesiamo, Mg | 14 mg | 400 mg | 3.5% | 1.7% | 2857 g, |
| Sodium, Na | 187 mg | 1300 mg | 14.4% | 6.8% | 695 g, |
| Sebabole, S | 138.4 mg | 1000 mg | 13.8% | 6.5% | 723 g, |
| Phosphorus, P. | 242 mg | 800 mg | 30.3% | 14.3% | 331 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.59 mg | 18 mg | 14.4% | 6.8% | 695 g, |
| Manganese, Mong | 0.043 mg | 2 mg | 2.2% | 1% | 4651 g, |
| Koporo, Cu | 67 μg | 1000 μg | 6.7% | 3.2% | 1493 g, |
| Selenium, Haeba | 22.5 μg | 55 μg | 40.9% | 19.3% | 244 g, |
| Zinki, Zn | 1.66 mg | 12 mg | 13.8% | 6.5% | 723 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.64 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.836 g, | ~ | |||
| valine | 0.96 g, | ~ | |||
| Histidine * | 0.325 g, | ~ | |||
| Isoleucine | 0.836 g, | ~ | |||
| leucine | 1.185 g, | ~ | |||
| lysine | 0.913 g, | ~ | |||
| methionine | 0.427 g, | ~ | |||
| threonine | 0.657 g, | ~ | |||
| boitumelo | 0.212 g, | ~ | |||
| phenylalanine | 0.75 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.763 g, | ~ | |||
| Asiti ea aspartic | 1.311 g, | ~ | |||
| glycine | 0.438 g, | ~ | |||
| Asiti ea Glutamic | 1.773 g, | ~ | |||
| proline | 0.577 g, | ~ | |||
| serine | 1.002 g, | ~ | |||
| tyrosine | 0.562 g, | ~ | |||
| Cysteine ea tlhaho | 0.307 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 426 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 6.153 g, | max 18.7 g | |||
| Nylon ea 6-0 | 0.158 g, | ~ | |||
| 8: 0 Khalase | 0.048 g, | ~ | |||
| 10: 0 Capric | 0.104 g, | ~ | |||
| 12:0 Lauric | 0.134 g, | ~ | |||
| 14: 0 Myristic | 0.085 g, | ~ | |||
| 16: 0 Palmitic | 3.909 g, | ~ | |||
| 18: 0 Stearin | 1.522 g, | ~ | |||
| Li-acid tsa monounsaturated | 5.889 g, | Metsotso e 16.8 г | 35.1% | 16.6% | |
| 16: 1 Li-Palmitoleic | 0.515 g, | ~ | |||
| 18:1 Olein (omega-9) | 5.374 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.969 g, | ho tloha 11.2 ho ea 20.6 | 17.6% | 8.3% | |
| 18: 2 Linoleic | 1.649 g, | ~ | |||
| 18:3 Linolenic | 0.118 g, | ~ | |||
| 20:4 Arachidonic | 0.202 g, | ~ | |||
| Omega-3 mafura a acids | 0.118 g, | ho tloha 0.9 ho ea 3.7 | 13.1% | 6.2% | |
| Omega-6 mafura a acids | 1.851 g, | ho tloha 4.7 ho ea 16.8 | 39.4% | 18.6% |
Boleng ba matla ke 212 kcal.
- 2 = 94 g (199.3 kCal)
Lijo tse potlakileng, mahe a qhoqhoang li-vithamine le liminerale tse ngata tse kang: vithamine A - 19,6%, vithamine B2 - 28,9%, choline - 36,1%, vithamine B5 - 18,8%, vithamine B12 - 33,7%, vithamine D - 11%, phosphorus - 30,3%, tšepe - 14,4%, selenium - 40,9%, zinki - 13,8%
- 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.
- 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.
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- 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.
- 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.
- 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.
- zinki ke karolo ea li-enzyme tse fetang 300, e kenang ts'ebetsong ea ho kopanya le ho bola ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse ngata. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano le mathata a lesea. Liphuputso tsa morao-rao li senotse bokhoni ba litekanyetso tse phahameng tsa zinki ho sitisa ho monya koporo mme ka tsela eo li kenya letsoho kholisong ea phokolo ea mali.
Tags: lik'halori 212 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, hore na lijo tse potlakileng li na le thuso joang, mahe a halikiloeng, likhalori, limatlafatsi, thepa ea lijo tse potlakileng, mahe a halikiloeng