Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a likateng tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka dikgerama 100 ea karolo e jeoang.
| Metsoako | Nomoro | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea kcal e tloaelehileng ea 100 | 100% ea se tloaelehileng |
| Khalori | 278 kcal | 1684 kcal | 16.5% | 5.9% | 606 g, |
| Liprotheine | 23.08 g, | 76 g, | 30.4% | 10.9% | 329 g, |
| Mafura | 19.94 g, | 56 g, | 35.6% | 12.8% | 281 g, |
| metsi | 55.92 g, | 2273 g, | 2.5% | 0.9% | 4065 g, |
| Ash | 1.15 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2% | 1667 g, |
| Vithamine B2, Riboflavin | 0.25 mg | 1.8 mg | 13.9% | 5% | 720 g, |
| Vithamine B4, choline | 89.3 mg | 500 mg | 17.9% | 6.4% | 560 g, |
| Vithamine B5, Pantothenic | 0.67 mg | 5 mg | 13.4% | 4.8% | 746 g, |
| Vithamine B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.7% | 1333 g, |
| Vithamine B9, folate | 18 mcg | 400 mcg | 4.5% | 1.6% | 2222 g, |
| Vithamine B12, cobalamin | 2.73 likhato | 3 mg | 91% | 32.7% | 110 g, |
| Vithamine D, calciferol | 0.1 likhato | 10 likhato | 1% | 0.4% | 10000 g, |
| Vithamine D3, cholecalciferol | 0.1 likhato | ~ | |||
| Vithamine E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 0.4% | 10000 g, |
| Vithamine K, phylloquinone, | 4.4 mcg | 120 mcg | 3.7% | 1.3% | 2727 g, |
| Vithamine RR, ne | 6.38 mg | 20 mg | 31.9% | 11.5% | 313 g, |
| Betaine | 11.7 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 336 mg | 2500 mg | 13.4% | 4.8% | 744 g, |
| K'halsiamo, Ca | 24 mg | 1000 mg | 2.4% | 0.9% | 4167 g, |
| Magnesiamo, Mg | 24 mg | 400 mg | 6% | 2.2% | 1667 g, |
| Sodium, Na | 82 mg | 1300 mg | 6.3% | 2.3% | 1585 g, |
| Sebabole, S | 230.8 mg | 1000 mg | 23.1% | 8.3% | 433 g, |
| Phosphorus, P. | 198 mg | 800 mg | 24.8% | 8.9% | 404 g, |
| Batla likarolo | |||||
| Tšepe, Fe | 1.72 mg | 18 mg | 9.6% | 3.5% | 1047 g, |
| Manganese, Mong | 0.024 mg | 2 mg | 1.2% | 0.4% | 8333 g, |
| Koporo, Cu | 122 likhato | 1000 mcg | 12.2% | 4.4% | 820 g, |
| Selenium, Haeba | 27.4 likhato | 55 mcg | 49.8% | 17.9% | 201 g, |
| Zinki, Zn | 5.62 mg | 12 mg | 46.8% | 16.8% | 214 g, |
| Li-amino acid tsa bohlokoa | |||||
| Arginine * | 1.371 g, | ~ | |||
| valine | 1.245 g, | ~ | |||
| Histidine * | 0.731 g, | ~ | |||
| Isoleucine | 1.113 g, | ~ | |||
| Leucine | 1.795 g, | ~ | |||
| lysine | 2.038 g, | ~ | |||
| methionine | 0.592 g, | ~ | |||
| threonine | 0.988 g, | ~ | |||
| Tryptophan | 0.27 g, | ~ | |||
| phenylalanine | 0.94 g, | ~ | |||
| Asiti ea Amino | |||||
| Alanine | 1.388 g, | ~ | |||
| Asiti ea aspartic | 2.031 g, | ~ | |||
| Glycine | 1.127 g, | ~ | |||
| Asiti ea Glutamic | 3.349 g, | ~ | |||
| proline | 0.968 g, | ~ | |||
| Serine | 0.858 g, | ~ | |||
| Tyrosine | 0.776 g, | ~ | |||
| Cysteine ea tlhaho | 0.275 g, | ~ | |||
| Li-sterol (li-sterol) | |||||
| Cholesterol | 95 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Nasadenie mafura a acid | 8.18 g, | boholo ba 18.7 g | |||
| 10: 0 Capric | 0.05 g, | ~ | |||
| 12: 0 Lauric | 0.08 g, | ~ | |||
| 14: 0 Myristic | 0.75 g, | ~ | |||
| 16: 0 Palmitic | 4.19 g, | ~ | |||
| 18: 0 Stearic | 2.66 g, | ~ | |||
| Li-acid tsa monounsaturated | 8.46 g, | mets 16.8 g | 50.4% | 18.1% | |
| 16: 1 Li-Palmitoleic | 0.58 g, | ~ | |||
| 18: 1 Oleic (omega-9) | 7.7 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.42 g, | ho tloha ho 11.2 ho isa ho 20.6 g | 12.7% | 4.6% | |
| 18: 2 Linoleic | 1.08 g, | ~ | |||
| 18: 3 Linolenic | 0.26 g, | ~ | |||
| 20: 4 Arachidonic | 0.08 g, | ~ | |||
| Omega-3 mafura a acids | 0.26 g, | ho tloha ho 0.9 ho isa ho 3.7 g | 28.9% | 10.4% | |
| Omega-6 mafura a acids | 1.16 g, | ho tloha ho 4.7 ho isa ho 16.8 g | 24.7% | 8.9% |
Boleng ba matla ke li-calories tse 278.
- 3 oz = 85 g (lik'hilojule tse 236.3)
- sengoathoana, se phehiloeng, ntle le lithōle (chai e tsoang ho 1 lb nama e tala le lithōle) = 252 g (700.6 kcal)
Mahetla a Konyana a halikiloe mollong o bulehileng o na le livithamini le liminerale tse ngata joalo ka: vithamine B2 ke 13.9%, choline - 17,9%, vithamine B5 - 13,4%, vithamine B12 - 91%, vithamine PP - 31,9%, potasiamo ea 13.4%, phosphorus le 24.8%, koporo - ka 12.2%, selenium 49.8%, zinc, 46.8% ea
- Vithamine B2 e nka karolo liketsong tsa phokotso ea khase, e khothaletsa kamohelo ea mebala ka 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, tlolo ea khanya le pono ea shoalane.
- Choline ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa e le ntho ea lipotropic.
- Vithamine B5 e kenya letsoho liprotheine, mafura, metabolism ea k'habohaedreite, metabolism ea k'holeseterole, synthesis ea lihomone tse ling, hemoglobin, e khothaletsa ho monya li-amino acid le tsoekere ka maleng, e ts'ehetsa ts'ebetso ea adrenal cortex. Ho haella ha Pantothenic acid ho ka lebisa ho letlalo le letlalo.
- Vithamine B12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 li amana le livithamini, tse amehang ho hematopoiesis. Ho haella ha vithamine B12 ho lebisa kholisong ea khaello ea karoloana kapa ea bobeli ea folate hammoho le khaello ea mali, leukopenia, thrombocytopenia.
- Vithamine PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho noa vithamine e lekaneng ho tsamaisana le pherekano ea boemo bo tloaelehileng ba letlalo, pampiri ea meno le tsamaiso ea methapo.
- Potassium ke ion e kholo ea sele e kenang ho taolo ea metsi, acid le electrolyte balance, e amehang lits'ebetsong tsa litšusumetso tsa methapo, taolo ea khatello ea mali.
- phosphorus e nka karolo lits'ebetsong tse ngata tsa mmele, ho kenyeletsoa metabolism ea matla, e laola tekano ea acid-alkaline, karolo ea phospholipids, nucleotides le nucleic acid, tse hlokahalang bakeng sa ho fokotsa masapo le meno. Khaello e lebisa ho anorexia, khaello ea mali, li-rickets.
- koporo ke karolo ea li-enzyme tse nang le ts'ebetso ea redox e amehang ho metabolism ea tšepe mme e hlohlelletsa ho monya liprotheine le lik'habohaedreite. Mekhoa ea ho fana ka lisele tse nang le oksijene. Ho haella ho bonahala ka ho senyeha ha methapo ea pelo le masapo, nts'etsopele ea li-dysplasia tse sebetsang.
- Selenium - karolo ea bohlokoa ea sistimi ea ts'ireletso ea antioxidant ea 'mele oa motho, e na le litlamorao tsa immunomodulatory, e amehang taolong ea ketso ea lihormone tsa qoqotho. Khaello e lebisa ho lefu la Kashin-Bek (lefu la masapo le nang le ho holofala ha manonyeletso, lesapo la mokokotlo le lipheletsong), mafu a Kesan (lefu la lefu la pelo), lefutso thrombasthenia.
- zinki ke karolo ea li-enzyme tse fetang 300 tse amehang ts'ebetsong le ho senyeha ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse 'maloa. Ho noa ho sa lekaneng ho lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano, boteng ba mathata a fetal. Liphuputso lilemong tsa morao tjena li senotse bokhoni ba tekanyetso e phahameng ea zinki bo ka sitisang ho monya koporo mme ka hona ea kenya letsoho kholisong ea phokolo ea mali.
Tataiso e felletseng ea lijo tse phetseng hantle ka ho fetisisa tseo u ka li bonang ho sesebelisoa.
Lethathamo: lik'halori tse 278 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale tse nang le thuso ho feta lehetla la Konyana e halikiloeng mollong, likhalori, limatlafatsi, thepa e ntle ea lehetla la Konyana e halikiloeng mollong o bulehileng.