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 | 29 kC | 1684 kC | 1.7% | 5.9% | 5807 g, |
| Liprotheine | 3.63 g, | 76 g, | 4.8% | 16.6% | 2094 g, |
| Mafura | 0.57 g, | 56 g, | 1% | 3.4% | 9825 g, |
| Li-carbohydrate | 1.31 g, | 219 g, | 0.6% | 2.1% | 16718 g, |
| Lisele tsa fiber | 2.9 g, | 20 g, | 14.5% | 50% | 690 g, |
| metsi | 90.17 g, | 2273 g, | 4% | 13.8% | 2521 g, |
| Ash | 1.43 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 586 μg | 900 μg | 65.1% | 224.5% | 154 g, |
| beta carotenes | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 g, |
| Lutein + Zeaxanthin | 12651 μg | ~ | |||
| Vithamine B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 g, |
| Vithamine B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 g, |
| Vithamine B4, choline | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 g, |
| Vithamine B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 g, |
| Vithamine B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 g, |
| Vithamine B9, folate | 145 μg | 400 μg | 36.3% | 125.2% | 276 g, |
| Vithamine C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 g, |
| Vithamine E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 g, |
| beta tocopherol | 0.01 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.14 mg | ~ | |||
| Vithamine K, phylloquinone | 372 μg | 120 μg | 310% | 1069% | 32 g, |
| Vithamine PP, NE | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 g, |
| Betaine | 117.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 g, |
| K'halsiamo, Ca | 129 mg | 1000 mg | 12.9% | 44.5% | 775 g, |
| Magnesiamo, Mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 g, |
| Sodium, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 g, |
| Sebabole, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 g, |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 21% | 1633 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 g, |
| Manganese, Mong | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 g, |
| Koporo, Cu | 144 μg | 1000 μg | 14.4% | 49.7% | 694 g, |
| Selenium, Haeba | 6 μg | 55 μg | 10.9% | 37.6% | 917 g, |
| Zinki, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.65 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.24 g, | ~ | |||
| sucrose | 0.24 g, | ~ | |||
| fructose | 0.18 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.481 g, | ~ | |||
| valine | 0.178 g, | ~ | |||
| Histidine * | 0.049 g, | ~ | |||
| Isoleucine | 0.126 g, | ~ | |||
| leucine | 0.202 g, | ~ | |||
| lysine | 0.251 g, | ~ | |||
| methionine | 0.052 g, | ~ | |||
| threonine | 0.217 g, | ~ | |||
| boitumelo | 0.1 g, | ~ | |||
| phenylalanine | 0.207 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.218 g, | ~ | |||
| Asiti ea aspartic | 0.429 g, | ~ | |||
| glycine | 0.221 g, | ~ | |||
| Asiti ea Glutamic | 0.508 g, | ~ | |||
| proline | 0.198 g, | ~ | |||
| serine | 0.17 g, | ~ | |||
| tyrosine | 0.215 g, | ~ | |||
| Cysteine ea tlhaho | 0.029 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.041 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.041 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.082 g, | ho tloha 11.2 ho ea 20.6 | 0.7% | 2.4% | |
| 18:3 Linolenic | 0.082 g, | ~ | |||
| Omega-3 mafura a acids | 0.082 g, | ho tloha 0.9 ho ea 3.7 | 9.1% | 31.4% |
Boleng ba matla ke 29 kcal.
- senoelo = 156 g (45.2 kCal)
- sephutheloana (10 oz) = 284 g (82.4 kCal)
Sipinachi, meroho e khaotsoeng, e leqhoa, e sa phehoa li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 65,1%, beta-carotene - 140,7%, vithamine B2 - 12,4%, vithamine B9 - 36,3%, vithamine E - 19,3%, vithamine K - 310%, potasiamo - 13,8%, calcium - 12,9%, magnesium - 18,8%, mankanese - 35,2%, koporo - 14,4%
- 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.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- 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.
- 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.
- 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: lik'halori tse 29 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, melemo ea Sipinake, meroho e khethiloeng, e hoamisitsoeng, e sa phehoang, lik'halori, limatlafatsi, thepa ea bohlokoa Sepinichi, meroho e khethiloeng, e hoammeng, e sa phehoang