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 | 197 kC | 1684 kC | 11.7% | 5.9% | 855 g, |
| Liprotheine | 10.33 g, | 76 g, | 13.6% | 6.9% | 736 g, |
| Mafura | 14.92 g, | 56 g, | 26.6% | 13.5% | 375 g, |
| Li-carbohydrate | 5.38 g, | 219 g, | 2.5% | 1.3% | 4071 g, |
| Lisele tsa fiber | 0.1 g, | 20 g, | 0.5% | 0.3% | 20000 g, |
| metsi | 66.86 g, | 2273 g, | 2.9% | 1.5% | 3400 g, |
| Ash | 2.41 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 82 μg | 900 μg | 9.1% | 4.6% | 1098 g, |
| Retinol | 0.08 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 g, |
| Vithamine B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 g, |
| Vithamine B2, riboflavin | 0.243 mg | 1.8 mg | 13.5% | 6.9% | 741 g, |
| Vithamine B4, choline | 5.1 mg | 500 mg | 1% | 0.5% | 9804 g, |
| Vithamine B5, pantothenic | 0.233 mg | 5 mg | 4.7% | 2.4% | 2146 g, |
| Vithamine B6, pyridoxine | 0.045 mg | 2 mg | 2.3% | 1.2% | 4444 g, |
| Vithamine B9, folate | 11 μg | 400 μg | 2.8% | 1.4% | 3636 g, |
| Vithamine B12, cobalamin | 0.35 μg | 3 μg | 11.7% | 5.9% | 857 g, |
| Vithamine C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.4% | 15000 g, |
| Vithamine D, calciferol | 1 μg | 10 μg | 10% | 5.1% | 1000 g, |
| Vithamine D3, cholecalciferol | 1 μg | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 g, |
| Vithamine K, phylloquinone | 0.9 μg | 120 μg | 0.8% | 0.4% | 13333 g, |
| Vithamine PP, NE | 0.204 mg | 20 mg | 1% | 0.5% | 9804 g, |
| macronutrients | |||||
| Potasiamo, K | 142 mg | 2500 mg | 5.7% | 2.9% | 1761 g, |
| K'halsiamo, Ca | 311 mg | 1000 mg | 31.1% | 15.8% | 322 g, |
| Magnesiamo, Mg | 19 mg | 400 mg | 4.8% | 2.4% | 2105 g, |
| Sodium, Na | 493 mg | 1300 mg | 37.9% | 19.2% | 264 g, |
| Sebabole, S | 103.3 mg | 1000 mg | 10.3% | 5.2% | 968 g, |
| Phosphorus, P. | 229 mg | 800 mg | 28.6% | 14.5% | 349 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.35 mg | 18 mg | 1.9% | 1% | 5143 g, |
| Manganese, Mong | 0.04 mg | 2 mg | 2% | 1% | 5000 g, |
| Koporo, Cu | 19 μg | 1000 μg | 1.9% | 1% | 5263 g, |
| Selenium, Haeba | 6.6 μg | 55 μg | 12% | 6.1% | 833 g, |
| Zinki, Zn | 1.26 mg | 12 mg | 10.5% | 5.3% | 952 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.19 g, | max 100 g | |||
| lactose | 0.07 g, | ~ | |||
| maltose | 0.05 g, | ~ | |||
| sucrose | 0.08 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.351 g, | ~ | |||
| valine | 0.627 g, | ~ | |||
| Histidine * | 0.311 g, | ~ | |||
| Isoleucine | 0.578 g, | ~ | |||
| leucine | 0.902 g, | ~ | |||
| lysine | 0.772 g, | ~ | |||
| methionine | 0.243 g, | ~ | |||
| threonine | 0.355 g, | ~ | |||
| boitumelo | 0.123 g, | ~ | |||
| phenylalanine | 0.484 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.279 g, | ~ | |||
| Asiti ea aspartic | 0.628 g, | ~ | |||
| glycine | 0.17 g, | ~ | |||
| Asiti ea Glutamic | 2.214 g, | ~ | |||
| proline | 1.021 g, | ~ | |||
| serine | 0.539 g, | ~ | |||
| tyrosine | 0.452 g, | ~ | |||
| Cysteine ea tlhaho | 0.056 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 38 mg | boholo ba 300 mg | |||
| Li-phytosterol | 11 mg | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 8.034 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.385 g, | ~ | |||
| Nylon ea 6-0 | 0.199 g, | ~ | |||
| 8: 0 Khalase | 0.106 g, | ~ | |||
| 10: 0 Capric | 0.23 g, | ~ | |||
| 12:0 Lauric | 0.215 g, | ~ | |||
| 14: 0 Myristic | 1.231 g, | ~ | |||
| 16: 0 Palmitic | 3.952 g, | ~ | |||
| 18: 0 Stearin | 1.712 g, | ~ | |||
| Li-acid tsa monounsaturated | 4.735 g, | Metsotso e 16.8 г | 28.2% | 14.3% | |
| 16: 1 Li-Palmitoleic | 0.358 g, | ~ | |||
| 18:1 Olein (omega-9) | 4.375 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.397 g, | ho tloha 11.2 ho ea 20.6 | 12.5% | 6.3% | |
| 18: 2 Linoleic | 1.213 g, | ~ | |||
| 18:3 Linolenic | 0.184 g, | ~ | |||
| Omega-3 mafura a acids | 0.184 g, | ho tloha 0.9 ho ea 3.7 | 20.4% | 10.4% | |
| Omega-6 mafura a acids | 1.213 g, | ho tloha 4.7 ho ea 16.8 | 25.8% | 13.1% |
Boleng ba matla ke 197 kcal.
- senoelo = 243 g (478.7 kCal)
- 2 tbsp = 30 g (59.1 kCal)
Moro oa chisi li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 13,5%, vithamine B12 - 11,7%, calcium - 31,1%, phosphorus - 28,6%, selenium - 12%
- 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 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.
- 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.
- 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: Khalori e nang le lik'hilograma tse 197, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, kamoo mongobo oa Cheese o leng bohlokoa kateng, likhalori, limatlafatsi, thepa e nang le thuso