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 | 361 kC | 1684 kC | 21.4% | 5.9% | 466 g, |
| Liprotheine | 6.93 g, | 76 g, | 9.1% | 2.5% | 1097 g, |
| Mafura | 3.86 g, | 56 g, | 6.9% | 1.9% | 1451 g, |
| Li-carbohydrate | 69.55 g, | 219 g, | 31.8% | 8.8% | 315 g, |
| Lisele tsa fiber | 7.3 g, | 20 g, | 36.5% | 10.1% | 274 g, |
| metsi | 10.91 g, | 2273 g, | 0.5% | 0.1% | 20834 g, |
| Ash | 1.45 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 11 ÎŒg | 900 ÎŒg | 1.2% | 0.3% | 8182 g, |
| alpha carotenes | 63 ÎŒg | ~ | |||
| beta carotenes | 0.097 mg | 5 mg | 1.9% | 0.5% | 5155 g, |
| Lutein + Zeaxanthin | 1355 ÎŒg | ~ | |||
| Vithamine B1, thiamine | 0.246 mg | 1.5 mg | 16.4% | 4.5% | 610 g, |
| Vithamine B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 1.2% | 2250 g, |
| Vithamine B4, choline | 21.6 mg | 500 mg | 4.3% | 1.2% | 2315 g, |
| Vithamine B5, pantothenic | 0.658 mg | 5 mg | 13.2% | 3.7% | 760 g, |
| Vithamine B6, pyridoxine | 0.37 mg | 2 mg | 18.5% | 5.1% | 541 g, |
| Vithamine B9, folate | 25 ÎŒg | 400 ÎŒg | 6.3% | 1.7% | 1600 g, |
| Vithamine E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8% | 0.8% | 3571 g, |
| Vithamine K, phylloquinone | 0.3 ÎŒg | 120 ÎŒg | 0.3% | 0.1% | 40000 g, |
| Vithamine PP, NE | 1.9 mg | 20 mg | 9.5% | 2.6% | 1053 g, |
| macronutrients | |||||
| Potasiamo, K | 315 mg | 2500 mg | 12.6% | 3.5% | 794 g, |
| K'halsiamo, Ca | 7 mg | 1000 mg | 0.7% | 0.2% | 14286 g, |
| Magnesiamo, Mg | 93 mg | 400 mg | 23.3% | 6.5% | 430 g, |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.1% | 26000 g, |
| Sebabole, S | 69.3 mg | 1000 mg | 6.9% | 1.9% | 1443 g, |
| Phosphorus, P. | 272 mg | 800 mg | 34% | 9.4% | 294 g, |
| Hlahloba Elements | |||||
| TÅ¡epe, Fe | 2.38 mg | 18 mg | 13.2% | 3.7% | 756 g, |
| Manganese, Mong | 0.46 mg | 2 mg | 23% | 6.4% | 435 g, |
| Koporo, Cu | 230 ÎŒg | 1000 ÎŒg | 23% | 6.4% | 435 g, |
| Selenium, Haeba | 15.4 ÎŒg | 55 ÎŒg | 28% | 7.8% | 357 g, |
| Zinki, Zn | 1.73 mg | 12 mg | 14.4% | 4% | 694 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.64 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.345 g, | ~ | |||
| valine | 0.351 g, | ~ | |||
| Histidine * | 0.211 g, | ~ | |||
| Isoleucine | 0.248 g, | ~ | |||
| leucine | 0.85 g, | ~ | |||
| lysine | 0.195 g, | ~ | |||
| methionine | 0.145 g, | ~ | |||
| threonine | 0.261 g, | ~ | |||
| boitumelo | 0.049 g, | ~ | |||
| phenylalanine | 0.34 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.518 g, | ~ | |||
| Asiti ea aspartic | 0.482 g, | ~ | |||
| glycine | 0.284 g, | ~ | |||
| Asiti ea Glutamic | 1.3 g, | ~ | |||
| proline | 0.605 g, | ~ | |||
| serine | 0.329 g, | ~ | |||
| tyrosine | 0.282 g, | ~ | |||
| Cysteine ââââea tlhaho | 0.125 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.543 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.463 g, | ~ | |||
| 18: 0 Stearin | 0.061 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.018 g, | Metsotso e 16.8 г | 6.1% | 1.7% | |
| 16: 1 Li-Palmitoleic | 0.003 g, | ~ | |||
| 18:1 Olein (omega-9) | 1.015 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.759 g, | ho tloha 11.2 ho ea 20.6 | 15.7% | 4.3% | |
| 18: 2 Linoleic | 1.706 g, | ~ | |||
| 18:3 Linolenic | 0.053 g, | ~ | |||
| Omega-3 mafura a acids | 0.053 g, | ho tloha 0.9 ho ea 3.7 | 5.9% | 1.6% | |
| Omega-6 mafura a acids | 1.706 g, | ho tloha 4.7 ho ea 16.8 | 36.3% | 10.1% |
Boleng ba matla ke 361 kcal.
- senoelo = 117 g (422.4 kCal)
Phofo ea poone e tšesaane e hahiloeng hantle, lijo-thollo kaofela li-vithamine le liminerale tse ngata tse kang: vithamine B1 - 16,4%, vithamine B5 - 13,2%, vithamine B6 - 18,5%, potasiamo - 12,6%, magnesium - 23,3%, phosphorus - 34% , tšepe - 13,2%, mankanese - 23%, koporo - 23%, selenium - 28%, zinki - 14,4%
- 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 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 B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itÅ¡ireletsa mafung, thibelo le tÅ¡ebetso 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 ââe 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.
- 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.
- 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 TÅ¡ebeliso 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.
- 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: khalori ea 361 kcal, motsoako oa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, li na le thuso joang phofo ea poone e mosehla, fatše hamonate, lijo-thollo tse feletseng, lik'halori, limatlafatsi, lisebelisoa tse molemo Phofo ea poone e mosehla, fatše hamonate, lijo-thollo kaofela.