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 | 379 kC | 1684 kC | 22.5% | 5.9% | 444 g, |
Liprotheine | 9.64 g, | 76 g, | 12.7% | 3.4% | 788 g, |
Mafura | 0.6 g, | 56 g, | 1.1% | 0.3% | 9333 g, |
Li-carbohydrate | 76.26 g, | 219 g, | 34.8% | 9.2% | 287 g, |
Lisele tsa fiber | 7.5 g, | 20 g, | 37.5% | 9.9% | 267 g, |
metsi | 2 g, | 2273 g, | 0.1% | 113650 g, | |
Ash | 4 g, | ~ | |||
divithamini | |||||
Vithamine A, RE | 1 μg | 900 μg | 0.1% | 90000 g, | |
beta carotenes | 0.007 mg | 5 mg | 0.1% | 71429 g, | |
Lutein + Zeaxanthin | 39 μg | ~ | |||
Vithamine B1, thiamine | 1.08 mg | 1.5 mg | 72% | 19% | 139 g, |
Vithamine B2, riboflavin | 0.115 mg | 1.8 mg | 6.4% | 1.7% | 1565 g, |
Vithamine B4, choline | 54.1 mg | 500 mg | 10.8% | 2.8% | 924 g, |
Vithamine B6, pyridoxine | 0.8 mg | 2 mg | 40% | 10.6% | 250 g, |
Vithamine B9, folate | 45 μg | 400 μg | 11.3% | 3% | 889 g, |
Vithamine C, ascorbic | 9.3 mg | 90 mg | 10.3% | 2.7% | 968 g, |
Vithamine E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.1% | 37500 g, |
Vithamine K, phylloquinone | 9.1 μg | 120 μg | 7.6% | 2% | 1319 g, |
Vithamine PP, NE | 6.446 mg | 20 mg | 32.2% | 8.5% | 310 g, |
macronutrients | |||||
Potasiamo, K | 1628 mg | 2500 mg | 65.1% | 17.2% | 154 g, |
K'halsiamo, Ca | 35 mg | 1000 mg | 3.5% | 0.9% | 2857 g, |
Magnesiamo, Mg | 70 mg | 400 mg | 17.5% | 4.6% | 571 g, |
Sodium, Na | 643 mg | 1300 mg | 49.5% | 13.1% | 202 g, |
Sebabole, S | 96.4 mg | 1000 mg | 9.6% | 2.5% | 1037 g, |
Phosphorus, P. | 167 mg | 800 mg | 20.9% | 5.5% | 479 g, |
Hlahloba Elements | |||||
Tšepe, Fe | 3.57 mg | 18 mg | 19.8% | 5.2% | 504 g, |
Koporo, Cu | 174 μg | 1000 μg | 17.4% | 4.6% | 575 g, |
Selenium, Haeba | 8.1 μg | 55 μg | 14.7% | 3.9% | 679 g, |
Zinki, Zn | 0.74 mg | 12 mg | 6.2% | 1.6% | 1622 g, |
Li-carbohydrate tse silang | |||||
Mono- le disaccharides (tsoekere) | 3.69 g, | max 100 g | |||
Mafura a khotsofatsang | |||||
Mafura a khotsofatsang | 0.15 g, | max 18.7 g | |||
12:0 Lauric | 0.015 g, | ~ | |||
16: 0 Palmitic | 0.11 g, | ~ | |||
18: 0 Stearin | 0.015 g, | ~ | |||
Li-acid tsa monounsaturated | 0.015 g, | Metsotso e 16.8 г | 0.1% | ||
18:1 Olein (omega-9) | 0.015 g, | ~ | |||
Mafura a polyunsaturated acid | 0.255 g, | ho tloha 11.2 ho ea 20.6 | 2.3% | 0.6% | |
18: 2 Linoleic | 0.2 g, | ~ | |||
18:3 Linolenic | 0.06 g, | ~ | |||
Omega-3 mafura a acids | 0.06 g, | ho tloha 0.9 ho ea 3.7 | 6.7% | 1.8% | |
Omega-6 mafura a acids | 0.2 g, | ho tloha 4.7 ho ea 16.8 | 4.3% | 1.1% |
Boleng ba matla ke 379 kcal.
- oz = 28.35 g (107.4 kcal)
- mokotla (8 oz) = 227 g (860.3 kCal)
Litapole tsa litapole, tse se nang mafura, tse nang le letsoai li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 72%, vithamine B6 - 40%, vithamine B9 - 11,3%, vithamine PP - 32,2%, potasiamo - 65,1%, magnesium - 17,5%, phosphorus - 20,9%, tšepe - 19,8%, koporo - 17,4%, selenium - 14,7%
- Vithamine B1 ke karolo ea li-enzyme tsa bohlokoahali tsa k'habohaedreite le metabolism ea matla, e fang 'mele matla le lintho tsa polasetiki, hammoho le metabolism ea li-amino acid tse nang le makala. Ho hloka vithamine ena ho lebisa ho mathata a tebileng a lits'ebetso tsa methapo, tšilo ea lijo le pelo.
- 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 B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- 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.
- 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.
- magnesium e nka karolo metabolism ea matla, synthesis ea liprotheine, li-acid tsa nucleic, e na le matla a ho tsitsisa lera, ho hlokahala ho boloka homeostasis ea calcium, potasiamo le sodium. Ho haella ha magnesium ho lebisa ho hypomagnesemia, kotsi e eketsehang ea ho ba le khatello e phahameng ea mali, lefu la pelo.
- 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.
- 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.
- 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 tse 379 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, li na le thuso joang Litapole tsa litapole, tse se nang mafura, tse nang le letsoai, likhalori, limatlafatsi, thepa ea bohlokoa Litapole tsa litapole, tse se nang mafura, tse nang le letsoai