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 | 97 kC | 1684 kC | 5.8% | 6% | 1736 g, |
| Liprotheine | 10.69 g, | 76 g, | 14.1% | 14.5% | 711 g, |
| Mafura | 3.85 g, | 56 g, | 6.9% | 7.1% | 1455 g, |
| Li-carbohydrate | 4.41 g, | 219 g, | 2% | 2.1% | 4966 g, |
| Lisele tsa fiber | 0.2 g, | 20 g, | 1% | 1% | 10000 g, |
| metsi | 79.64 g, | 2273 g, | 3.5% | 3.6% | 2854 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 38 μg | 900 μg | 4.2% | 4.3% | 2368 g, |
| Retinol | 0.037 mg | ~ | |||
| beta carotenes | 0.014 mg | 5 mg | 0.3% | 0.3% | 35714 g, |
| Vithamine B1, thiamine | 0.033 mg | 1.5 mg | 2.2% | 2.3% | 4545 g, |
| Vithamine B2, riboflavin | 0.142 mg | 1.8 mg | 7.9% | 8.1% | 1268 g, |
| Vithamine B4, choline | 17.5 mg | 500 mg | 3.5% | 3.6% | 2857 g, |
| Vithamine B5, pantothenic | 0.181 mg | 5 mg | 3.6% | 3.7% | 2762 g, |
| Vithamine B6, pyridoxine | 0.068 mg | 2 mg | 3.4% | 3.5% | 2941 g, |
| Vithamine B9, folate | 11 μg | 400 μg | 2.8% | 2.9% | 3636 g, |
| Vithamine B12, cobalamin | 0.53 μg | 3 μg | 17.7% | 18.2% | 566 g, |
| Vithamine C, ascorbic | 1.4 mg | 90 mg | 1.6% | 1.6% | 6429 g, |
| Vithamine E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.3% | 37500 g, |
| Vithamine K, phylloquinone | 0.4 μg | 120 μg | 0.3% | 0.3% | 30000 g, |
| Vithamine PP, NE | 0.15 mg | 20 mg | 0.8% | 0.8% | 13333 g, |
| macronutrients | |||||
| Potasiamo, K | 90 mg | 2500 mg | 3.6% | 3.7% | 2778 g, |
| K'halsiamo, Ca | 53 mg | 1000 mg | 5.3% | 5.5% | 1887 g, |
| Magnesiamo, Mg | 7 mg | 400 mg | 1.8% | 1.9% | 5714 g, |
| Sodium, Na | 344 mg | 1300 mg | 26.5% | 27.3% | 378 g, |
| Sebabole, S | 106.9 mg | 1000 mg | 10.7% | 11% | 935 g, |
| Phosphorus, P. | 113 mg | 800 mg | 14.1% | 14.5% | 708 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.16 mg | 18 mg | 0.9% | 0.9% | 11250 g, |
| Manganese, Mong | 0.003 mg | 2 mg | 0.2% | 0.2% | 66667 g, |
| Koporo, Cu | 40 μg | 1000 μg | 4% | 4.1% | 2500 g, |
| Selenium, Haeba | 7.7 μg | 55 μg | 14% | 14.4% | 714 g, |
| Ho tsuba, F | 31.6 μg | 4000 μg | 0.8% | 0.8% | 12658 g, |
| Zinki, Zn | 0.33 mg | 12 mg | 2.8% | 2.9% | 3636 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2.38 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.485 g, | ~ | |||
| valine | 0.657 g, | ~ | |||
| Histidine * | 0.353 g, | ~ | |||
| Isoleucine | 0.624 g, | ~ | |||
| leucine | 1.091 g, | ~ | |||
| lysine | 0.859 g, | ~ | |||
| methionine | 0.32 g, | ~ | |||
| threonine | 0.471 g, | ~ | |||
| boitumelo | 0.118 g, | ~ | |||
| phenylalanine | 0.572 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.551 g, | ~ | |||
| Asiti ea aspartic | 0.719 g, | ~ | |||
| glycine | 0.231 g, | ~ | |||
| Asiti ea Glutamic | 2.3 g, | ~ | |||
| proline | 1.23 g, | ~ | |||
| serine | 0.596 g, | ~ | |||
| tyrosine | 0.566 g, | ~ | |||
| Cysteine ea tlhaho | 0.099 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 13 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 2.311 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.123 g, | ~ | |||
| Nylon ea 6-0 | 0.027 g, | ~ | |||
| 8: 0 Khalase | 0.031 g, | ~ | |||
| 10: 0 Capric | 0.07 g, | ~ | |||
| 12:0 Lauric | 0.061 g, | ~ | |||
| 14: 0 Myristic | 0.401 g, | ~ | |||
| 16: 0 Palmitic | 1.159 g, | ~ | |||
| 18: 0 Stearin | 0.438 g, | ~ | |||
| Li-acid tsa monounsaturated | 1.036 g, | Metsotso e 16.8 г | 6.2% | 6.4% | |
| 16: 1 Li-Palmitoleic | 0.137 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.899 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.124 g, | ho tloha 11.2 ho ea 20.6 | 1.1% | 1.1% | |
| 18: 2 Linoleic | 0.088 g, | ~ | |||
| 18:3 Linolenic | 0.037 g, | ~ | |||
| Omega-3 mafura a acids | 0.037 g, | ho tloha 0.9 ho ea 3.7 | 4.1% | 4.2% | |
| Omega-6 mafura a acids | 0.088 g, | ho tloha 4.7 ho ea 16.8 | 1.9% | 2% |
Boleng ba matla ke 97 kcal.
- 4 oz = 113 g (109.6 kCal)
- senoelo (ha se tletse) = 226 g (219.2 kCal)
Chisi e nang le mongobo 3,85% ea mafura, e nang le litholoana li-vithamine le liminerale tse ngata tse kang: vithamine B12 - 17,7%, phosphorus - 14,1%, selenium - 14%
- 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.
- 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: lik'halori tse 97 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se molemo Metsi a khutsitseng a mafura a 3,85%, a nang le litholoana, likhalori, limatlafatsi, thepa ea bohlokoa Mafura a mongobo mafura a 3,85%, a nang le litholoana