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 | 298 kC | 1684 kC | 17.7% | 5.9% | 565 g, |
| Liprotheine | 8.9 g, | 76 g, | 11.7% | 3.9% | 854 g, |
| Mafura | 1.7 g, | 56 g, | 3% | 1% | 3294 g, |
| Li-carbohydrate | 61.8 g, | 219 g, | 28.2% | 9.5% | 354 g, |
| Lisele tsa fiber | 12.4 g, | 20 g, | 62% | 20.8% | 161 g, |
| metsi | 14 g, | 2273 g, | 0.6% | 0.2% | 16236 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 7.8% | 429 g, |
| Vithamine B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 2.4% | 1385 g, |
| Vithamine B4, choline | 20.6 mg | 500 mg | 4.1% | 1.4% | 2427 g, |
| Vithamine B5, pantothenic | 0.492 mg | 5 mg | 9.8% | 3.3% | 1016 g, |
| Vithamine B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 4.2% | 800 g, |
| Vithamine B9, folate | 50 μg | 400 μg | 12.5% | 4.2% | 800 g, |
| Vithamine E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 4.3% | 789 g, |
| Vithamine H, biotin | 3 μg | 50 μg | 6% | 2% | 1667 g, |
| Vithamine K, phylloquinone | 5.9 μg | 120 μg | 4.9% | 1.6% | 2034 g, |
| Vithamine PP, NE | 2.8 mg | 20 mg | 14% | 4.7% | 714 g, |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 350 mg | 2500 mg | 14% | 4.7% | 714 g, |
| K'halsiamo, Ca | 34 mg | 1000 mg | 3.4% | 1.1% | 2941 g, |
| Magnesiamo, Mg | 60 mg | 400 mg | 15% | 5% | 667 g, |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 g, |
| Sebabole, S | 68 mg | 1000 mg | 6.8% | 2.3% | 1471 g, |
| Phosphorus, P. | 189 mg | 800 mg | 23.6% | 7.9% | 423 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 270 μg | ~ | |||
| Tšepe, Fe | 3.5 mg | 18 mg | 19.4% | 6.5% | 514 g, |
| Iodine, ke | 3.9 μg | 150 μg | 2.6% | 0.9% | 3846 g, |
| Manganese, Mong | 1.34 mg | 2 mg | 67% | 22.5% | 149 g, |
| Koporo, Cu | 230 μg | 1000 μg | 23% | 7.7% | 435 g, |
| Molybdenum, Mo. | 6.4 μg | 70 μg | 9.1% | 3.1% | 1094 g, |
| Selenium, Haeba | 14.4 μg | 55 μg | 26.2% | 8.8% | 382 g, |
| Ho tsuba, F | 38 μg | 4000 μg | 1% | 0.3% | 10526 g, |
| Zinki, Zn | 1.23 mg | 12 mg | 10.3% | 3.5% | 976 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 60.7 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.9 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.42 g, | ~ | |||
| valine | 0.51 g, | ~ | |||
| Histidine * | 0.19 g, | ~ | |||
| Isoleucine | 0.38 g, | ~ | |||
| leucine | 0.58 g, | ~ | |||
| lysine | 0.3 g, | ~ | |||
| methionine | 0.12 g, | ~ | |||
| Methionine + cysteine | 0.27 g, | ~ | |||
| threonine | 0.26 g, | ~ | |||
| boitumelo | 0.11 g, | ~ | |||
| phenylalanine | 0.5 g, | ~ | |||
| Phenylalanine + Tyrosine | 0.76 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.42 g, | ~ | |||
| Asiti ea aspartic | 0.69 g, | ~ | |||
| glycine | 0.45 g, | ~ | |||
| Asiti ea Glutamic | 1.97 g, | ~ | |||
| proline | 0.56 g, | ~ | |||
| serine | 0.42 g, | ~ | |||
| tyrosine | 0.26 g, | ~ | |||
| Cysteine ea tlhaho | 0.15 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.2 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.16 g, | ~ | |||
| 18: 0 Stearin | 0.01 g, | ~ | |||
| 20:0 Searakhi | 0.01 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.16 g, | Metsotso e 16.8 г | 1% | 0.3% | |
| 16: 1 Li-Palmitoleic | 0.01 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.15 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.84 g, | ho tloha 11.2 ho ea 20.6 | 7.5% | 2.5% | |
| 18: 2 Linoleic | 0.74 g, | ~ | |||
| 18:3 Linolenic | 0.1 g, | ~ | |||
| Omega-3 mafura a acids | 0.1 g, | ho tloha 0.9 ho ea 3.7 | 11.1% | 3.7% | |
| Omega-6 mafura a acids | 0.74 g, | ho tloha 4.7 ho ea 16.8 | 15.7% | 5.3% |
Boleng ba matla ke 298 kcal.
- Khalase 250 ml = 160 gr (476.8 kcal)
- Khalase 200 ml = 130 gr (387.4 kcal)
- Khaba ea khaba ("ka holimo" ntle le lijo tsa metsi) = 25 g (74.5 kcal)
- Teaspoon ("holimo" ntle le lijo tsa metsi) = 8 g (23.8 kcal)
Phofo ea rye, e ebotsoe li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 23,3%, vithamine B6 - 12,5%, vithamine B9 - 12,5%, vithamine E - 12,7%, vithamine PP - 14%, potasiamo - 14% , magnesium - 15%, phosphorus - 23,6%, tšepe - 19,4%, mankanese - 67%, koporo - 23%, selenium - 26,2%
- 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 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea 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.
- 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.
Tags: lik'halori tse 298 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, phofo ea Rye e sebelisoa joang, e eboloa, likhalori, limatlafatsi, thepa ea bohlokoa Phofo ea rye, e ebotsoeng
Boleng ba eneji, kapa khalori Ke boholo ba matla a tsoang 'meleng oa motho ho tsoa lijong nakong ea tšilo ea lijo. Boleng ba matla a sehlahisoa bo lekantsoe ka kilo-calories (kcal) kapa kilo-joules (kJ) ho ligrama tse 100. sehlahisoa. Khalori e sebelisoang ho lekanya boleng ba matla a lijo e boetse e bitsoa "khalori ea lijo," ka hona, prefix ea kilo hangata e siuoa ha ho hlakisoa likhalori ho (kilo) lik'hilojule. U ka bona litafole tse qaqileng tsa matla bakeng sa lihlahisoa tsa Serussia.
Boleng ba phepo - dikahare tsa lik'habohaedreite, mafura le liprotheine ka sehlahisoa.
Boleng ba phepo ea sehlahisoa sa lijo - sete ya thepa ea sehlahisoa sa lijo, moo litlhoko tsa mmele le motho li khotsofatsoang.
divithamini, manyolo a hlokahalang ka bongata bo fokolang lijong tsa batho le liphoofolong tse ngata tse nang le lesapo la mokokotlo. Li-vithamine hangata li entsoe ke limela ho fapana le liphoofolo. Tlhokahalo ea motho ea livithamini ea letsatsi le letsatsi ke limiligrama tse 'maloa feela. Ho fapana le lintho tse sa tloaelehang, livithamini li senngoa ke ho futhumatsa ho matla. Li-vithamine tse ngata ha lia tsitsa ebile "li lahlehile" nakong ea ho pheha kapa ha ho etsoa lijo.