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 | 345 kC | 1684 kC | 20.5% | 5.9% | 488 g, |
| Liprotheine | 7.1 g, | 76 g, | 9.3% | 2.7% | 1070 g, |
| Mafura | 23 g, | 56 g, | 41.1% | 11.9% | 243 g, |
| Li-carbohydrate | 27.1 g, | 219 g, | 12.4% | 3.6% | 808 g, |
| manyolo acid | 0.5 g, | ~ | |||
| Lisele tsa fiber | 0.6 g, | 20 g, | 3% | 0.9% | 3333 g, |
| metsi | 40.8 g, | 2273 g, | 1.8% | 0.5% | 5571 g, |
| Ash | 0.9 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 142 μg | 900 μg | 15.8% | 4.6% | 634 g, |
| Retinol | 0.13 mg | ~ | |||
| beta carotenes | 0.075 mg | 5 mg | 1.5% | 0.4% | 6667 g, |
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 0.8% | 3750 g, |
| Vithamine B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 3.9% | 750 g, |
| Vithamine B4, choline | 46.7 mg | 500 mg | 9.3% | 2.7% | 1071 g, |
| Vithamine B5, pantothenic | 0.28 mg | 5 mg | 5.6% | 1.6% | 1786 g, |
| Vithamine B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 1.6% | 1818 g, |
| Vithamine B9, folate | 35 μg | 400 μg | 8.8% | 2.6% | 1143 g, |
| Vithamine B12, cobalamin | 1 μg | 3 μg | 33.3% | 9.7% | 300 g, |
| Vithamine C, ascorbic | 1 mg | 90 mg | 1.1% | 0.3% | 9000 g, |
| Vithamine D, calciferol | 0.138 μg | 10 μg | 1.4% | 0.4% | 7246 g, |
| Vithamine E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 0.8% | 3750 g, |
| Vithamine H, biotin | 5.1 μg | 50 μg | 10.2% | 3% | 980 g, |
| Vithamine PP, NE | 1.8 mg | 20 mg | 9% | 2.6% | 1111 g, |
| niacin | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 165 mg | 2500 mg | 6.6% | 1.9% | 1515 g, |
| K'halsiamo, Ca | 120 mg | 1000 mg | 12% | 3.5% | 833 g, |
| Magnesiamo, Mg | 23 mg | 400 mg | 5.8% | 1.7% | 1739 g, |
| Sodium, Na | 40 mg | 1300 mg | 3.1% | 0.9% | 3250 g, |
| Sebabole, S | 71 mg | 1000 mg | 7.1% | 2.1% | 1408 g, |
| Phosphorus, P. | 170 mg | 800 mg | 21.3% | 6.2% | 471 g, |
| Chlorine, Cl | 152 mg | 2300 mg | 6.6% | 1.9% | 1513 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 50 μg | ~ | |||
| Tšepe, Fe | 0.5 mg | 18 mg | 2.8% | 0.8% | 3600 g, |
| Iodine, ke | 9 μg | 150 μg | 6% | 1.7% | 1667 g, |
| Cobalt, Co. | 1 μg | 10 μg | 10% | 2.9% | 1000 g, |
| Manganese, Mong | 0.008 mg | 2 mg | 0.4% | 0.1% | 25000 g, |
| Koporo, Cu | 74 μg | 1000 μg | 7.4% | 2.1% | 1351 g, |
| Molybdenum, Mo. | 7.7 μg | 70 μg | 11% | 3.2% | 909 g, |
| Etella pele, Sn | 13 μg | ~ | |||
| Selenium, Haeba | 30 μg | 55 μg | 54.5% | 15.8% | 183 g, |
| Matla, Sr. | 17 μg | ~ | |||
| Ho tsuba, F | 32 μg | 4000 μg | 0.8% | 0.2% | 12500 g, |
| Chrome, Kr | 2 μg | 50 μg | 4% | 1.2% | 2500 g, |
| Zinki, Zn | 0.394 mg | 12 mg | 3.3% | 1% | 3046 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 27.1 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 69 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 13.7 g, | max 18.7 g | |||
| Li-acid tsa monounsaturated | 6.75 g, | Metsotso e 16.8 г | 40.2% | 11.7% | |
| Mafura a polyunsaturated acid | 1.3 g, | ho tloha 11.2 ho ea 20.6 | 11.6% | 3.4% | |
| Omega-3 mafura a acids | 0.19 g, | ho tloha 0.9 ho ea 3.7 | 21.1% | 6.1% | |
| Omega-6 mafura a acids | 1.13 g, | ho tloha 4.7 ho ea 16.8 | 24% | 7% |
Boleng ba matla ke 345 kcal.
- Khaba ea khaba ("ka holimo" ntle le lijo tsa metsi) = 18 g (62.1 kcal)
- Teaspoon ("holimo" ntle le lijo tsa metsi) = 6 g (20.7 kcal)
Palesa e monate e nang le morara o omisitsoeng, mafura a 23,0% li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 15,8%, vithamine B2 - 13,3%, vithamine B12 - 33,3%, calcium - 12%, phosphorus - 21,3%, molybdenum - 11%, selenium - 54,5%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- 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 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.
- Molybdenum ke cofactor ea li-enzyme tse ngata tse fanang ka metabolism ea amino acid e nang le sebabole, purines le pyrimidines.
- 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 345 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, e na le thuso joang Boea bo monate ba morara le morara o omisitsoeng, 23,0% ea mafura, likhalori, limatlafatsi, thepa ea bohlokoa Monokotšoai o monate le morara o omisitsoeng, mafura a 23,0%
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.