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 caloric | 355 kC | 1684 kC | 21.1% | 5.9% | 474 g, |
| Liprotheine | 8.41 g, | 76 g, | 11.1% | 3.1% | 904 g, |
| Mafura | 1.72 g, | 56 g, | 3.1% | 0.9% | 3256 g, |
| Li-carbohydrate | 67.69 g, | 219 g, | 30.9% | 8.7% | 324 g, |
| Lisele tsa fiber | 7.1 g, | 20 g, | 35.5% | 10% | 282 g, |
| metsi | 10.17 g, | 2273 g, | 0.4% | 0.1% | 22350 g, |
| Ash | 4.91 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 11 μg | 900 μg | 1.2% | 0.3% | 8182 g, |
| Vithamine B1, thiamine | 0.678 mg | 1.5 mg | 45.2% | 12.7% | 221 g, |
| Vithamine B2, riboflavin | 0.387 mg | 1.8 mg | 21.5% | 6.1% | 465 g, |
| Vithamine B5, pantothenic | 0.312 mg | 5 mg | 6.2% | 1.7% | 1603 g, |
| Vithamine B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 5.5% | 513 g, |
| Vithamine B9, folate | 374 μg | 400 μg | 93.5% | 26.3% | 107 g, |
| Vithamine PP, NE | 4.566 mg | 20 mg | 22.8% | 6.4% | 438 g, |
| macronutrients | |||||
| Potasiamo, K | 170 mg | 2500 mg | 6.8% | 1.9% | 1471 g, |
| K'halsiamo, Ca | 350 mg | 1000 mg | 35% | 9.9% | 286 g, |
| Magnesiamo, Mg | 49 mg | 400 mg | 12.3% | 3.5% | 816 g, |
| Sodium, Na | 1348 mg | 1300 mg | 103.7% | 29.2% | 96 g, |
| Sebabole, S | 84.1 mg | 1000 mg | 8.4% | 2.4% | 1189 g, |
| Phosphorus, P. | 623 mg | 800 mg | 77.9% | 21.9% | 128 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.73 mg | 18 mg | 26.3% | 7.4% | 381 g, |
| Manganese, Mong | 0.105 mg | 2 mg | 5.3% | 1.5% | 1905 g, |
| Koporo, Cu | 130 μg | 1000 μg | 13% | 3.7% | 769 g, |
| Zinki, Zn | 1 mg | 12 mg | 8.3% | 2.3% | 1200 g, |
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.234 g, | max 18.7 g | |||
| 12:0 Lauric | 0.001 g, | ~ | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.194 g, | ~ | |||
| 18: 0 Stearin | 0.026 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.429 g, | Metsotso e 16.8 г | 2.6% | 0.7% | |
| 16: 1 Li-Palmitoleic | 0.005 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.424 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.739 g, | ho tloha 11.2 ho ea 20.6 | 6.6% | 1.9% | |
| 18: 2 Linoleic | 0.719 g, | ~ | |||
| 18:3 Linolenic | 0.02 g, | ~ | |||
| Omega-3 mafura a acids | 0.02 g, | ho tloha 0.9 ho ea 3.7 | 2.2% | 0.6% | |
| Omega-6 mafura a acids | 0.719 g, | ho tloha 4.7 ho ea 16.8 | 15.3% | 4.3% |
Boleng ba matla ke 355 kcal.
- senoelo = 138 g (489.9 kCal)
Phofo ea poone e bosehla bo bosehla, ea ho itšireletsa, e se nang likokoana-hloko, e matlafalitsoeng vithamine le liminerale tse ngata tse kang: vithamine B1 - 45,2%, vithamine B2 - 21,5%, vithamine B6 - 19,5%, vithamine B9 - 93,5%, vithamine PP - 22,8%, calcium - 35%, magnesium - 12,3%, phosphorus - 77,9%, tšepe - 26,3%, koporo - 13%
- 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 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 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.
- 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.
- 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.
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