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 | 354 kC | 1684 kC | 21% | 5.9% | 476 g, |
| Liprotheine | 12.48 g, | 76 g, | 16.4% | 4.6% | 609 g, |
| Mafura | 2.3 g, | 56 g, | 4.1% | 1.2% | 2435 g, |
| Li-carbohydrate | 56.18 g, | 219 g, | 25.7% | 7.3% | 390 g, |
| Lisele tsa fiber | 17.3 g, | 20 g, | 86.5% | 24.4% | 116 g, |
| metsi | 9.44 g, | 2273 g, | 0.4% | 0.1% | 24078 g, |
| Ash | 2.29 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 1 μg | 900 μg | 0.1% | 90000 g, | |
| beta carotenes | 0.013 mg | 5 mg | 0.3% | 0.1% | 38462 g, |
| Lutein + Zeaxanthin | 160 μg | ~ | |||
| Vithamine B1, thiamine | 0.646 mg | 1.5 mg | 43.1% | 12.2% | 232 g, |
| Vithamine B2, riboflavin | 0.285 mg | 1.8 mg | 15.8% | 4.5% | 632 g, |
| Vithamine B5, pantothenic | 0.282 mg | 5 mg | 5.6% | 1.6% | 1773 g, |
| Vithamine B6, pyridoxine | 0.318 mg | 2 mg | 15.9% | 4.5% | 629 g, |
| Vithamine B9, folate | 19 μg | 400 μg | 4.8% | 1.4% | 2105 g, |
| Vithamine E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.1% | 2632 g, |
| Vithamine K, phylloquinone | 2.2 μg | 120 μg | 1.8% | 0.5% | 5455 g, |
| Vithamine PP, NE | 4.604 mg | 20 mg | 23% | 6.5% | 434 g, |
| macronutrients | |||||
| Potasiamo, K | 452 mg | 2500 mg | 18.1% | 5.1% | 553 g, |
| K'halsiamo, Ca | 33 mg | 1000 mg | 3.3% | 0.9% | 3030 g, |
| Magnesiamo, Mg | 133 mg | 400 mg | 33.3% | 9.4% | 301 g, |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.3% | 10833 g, |
| Sebabole, S | 124.8 mg | 1000 mg | 12.5% | 3.5% | 801 g, |
| Phosphorus, P. | 264 mg | 800 mg | 33% | 9.3% | 303 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 3.6 mg | 18 mg | 20% | 5.6% | 500 g, |
| Manganese, Mong | 1.943 mg | 2 mg | 97.2% | 27.5% | 103 g, |
| Koporo, Cu | 498 μg | 1000 μg | 49.8% | 14.1% | 201 g, |
| Selenium, Haeba | 37.7 μg | 55 μg | 68.5% | 19.4% | 146 g, |
| Zinki, Zn | 2.77 mg | 12 mg | 23.1% | 6.5% | 433 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.8 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.625 g, | ~ | |||
| valine | 0.612 g, | ~ | |||
| Histidine * | 0.281 g, | ~ | |||
| Isoleucine | 0.456 g, | ~ | |||
| leucine | 0.848 g, | ~ | |||
| lysine | 0.465 g, | ~ | |||
| methionine | 0.24 g, | ~ | |||
| threonine | 0.424 g, | ~ | |||
| boitumelo | 0.208 g, | ~ | |||
| phenylalanine | 0.7 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.486 g, | ~ | |||
| Asiti ea aspartic | 0.779 g, | ~ | |||
| glycine | 0.452 g, | ~ | |||
| Asiti ea Glutamic | 3.261 g, | ~ | |||
| proline | 1.484 g, | ~ | |||
| serine | 0.527 g, | ~ | |||
| tyrosine | 0.358 g, | ~ | |||
| Cysteine ea tlhaho | 0.276 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.482 g, | max 18.7 g | |||
| 12:0 Lauric | 0.006 g, | ~ | |||
| 14: 0 Myristic | 0.011 g, | ~ | |||
| 16: 0 Palmitic | 0.411 g, | ~ | |||
| 18: 0 Stearin | 0.017 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.295 g, | Metsotso e 16.8 г | 1.8% | 0.5% | |
| 16: 1 Li-Palmitoleic | 0.006 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.241 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.108 g, | ho tloha 11.2 ho ea 20.6 | 9.9% | 2.8% | |
| 18: 2 Linoleic | 0.999 g, | ~ | |||
| 18:3 Linolenic | 0.11 g, | ~ | |||
| Omega-3 mafura a acids | 0.11 g, | ho tloha 0.9 ho ea 3.7 | 12.2% | 3.4% | |
| Omega-6 mafura a acids | 0.999 g, | ho tloha 4.7 ho ea 16.8 | 21.3% | 6% |
Boleng ba matla ke 354 kcal.
- senoelo = 184 g (651.4 kCal)
Harese e huliloeng li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 43,1%, vithamine B2 - 15,8%, vithamine B6 - 15,9%, vithamine PP - 23%, potasiamo - 18,1%, magnesium - 33,3 %, phosphorus - 33%, tšepe - 20%, mankanese - 97,2%, koporo - 49,8%, selenium - 68,5%, zinki - 23,1%
- 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 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.
- 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.
- 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 354 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa bakeng sa harese ea Shelled, lik'hilojule, limatlafatsi, thepa ea bohlokoa