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 | 367 kC | 1684 kC | 21.8% | 5.9% | 459 g, |
| Liprotheine | 13.3 g, | 76 g, | 17.5% | 4.8% | 571 g, |
| Mafura | 2.38 g, | 56 g, | 4.3% | 1.2% | 2353 g, |
| Li-carbohydrate | 65.13 g, | 219 g, | 29.7% | 8.1% | 336 g, |
| Lisele tsa fiber | 8 g, | 20 g, | 40% | 10.9% | 250 g, |
| metsi | 8.82 g, | 2273 g, | 0.4% | 0.1% | 25771 g, |
| Ash | 2.37 g, | ~ | |||
| divithamini | |||||
| beta carotenes | 0.005 mg | 5 mg | 0.1% | 100000 g, | |
| Lutein + Zeaxanthin | 66 μg | ~ | |||
| Vithamine B1, thiamine | 0.39 mg | 1.5 mg | 26% | 7.1% | 385 g, |
| Vithamine B2, riboflavin | 0.27 mg | 1.8 mg | 15% | 4.1% | 667 g, |
| Vithamine B4, choline | 13.1 mg | 500 mg | 2.6% | 0.7% | 3817 g, |
| Vithamine B5, pantothenic | 0.942 mg | 5 mg | 18.8% | 5.1% | 531 g, |
| Vithamine B6, pyridoxine | 0.482 mg | 2 mg | 24.1% | 6.6% | 415 g, |
| Vithamine E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.1% | 18750 g, |
| beta tocopherol | 0.02 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 5.04 mg | ~ | |||
| tocopherol | 0.07 mg | ~ | |||
| Vithamine K, phylloquinone | 1.9 μg | 120 μg | 1.6% | 0.4% | 6316 g, |
| Vithamine PP, NE | 3.363 mg | 20 mg | 16.8% | 4.6% | 595 g, |
| Betaine | 2.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 427 mg | 2500 mg | 17.1% | 4.7% | 585 g, |
| K'halsiamo, Ca | 180 mg | 1000 mg | 18% | 4.9% | 556 g, |
| Magnesiamo, Mg | 184 mg | 400 mg | 46% | 12.5% | 217 g, |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.2% | 10833 g, |
| Sebabole, S | 133 mg | 1000 mg | 13.3% | 3.6% | 752 g, |
| Phosphorus, P. | 429 mg | 800 mg | 53.6% | 14.6% | 186 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 7.63 mg | 18 mg | 42.4% | 11.6% | 236 g, |
| Manganese, Mong | 9.24 mg | 2 mg | 462% | 125.9% | 22 g, |
| Koporo, Cu | 810 μg | 1000 μg | 81% | 22.1% | 123 g, |
| Selenium, Haeba | 4.4 μg | 55 μg | 8% | 2.2% | 1250 g, |
| Zinki, Zn | 3.63 mg | 12 mg | 30.3% | 8.3% | 331 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 36.56 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.84 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.73 g, | ~ | |||
| maltose | 0.01 g, | ~ | |||
| sucrose | 0.62 g, | ~ | |||
| fructose | 0.47 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.517 g, | ~ | |||
| valine | 0.686 g, | ~ | |||
| Histidine * | 0.301 g, | ~ | |||
| Isoleucine | 0.501 g, | ~ | |||
| leucine | 1.068 g, | ~ | |||
| lysine | 0.376 g, | ~ | |||
| methionine | 0.428 g, | ~ | |||
| threonine | 0.51 g, | ~ | |||
| boitumelo | 0.139 g, | ~ | |||
| phenylalanine | 0.698 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.747 g, | ~ | |||
| Asiti ea aspartic | 0.82 g, | ~ | |||
| glycine | 0.477 g, | ~ | |||
| Asiti ea Glutamic | 3.349 g, | ~ | |||
| proline | 0.664 g, | ~ | |||
| serine | 0.622 g, | ~ | |||
| tyrosine | 0.458 g, | ~ | |||
| Cysteine ea tlhaho | 0.236 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.449 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.328 g, | ~ | |||
| 18: 0 Stearin | 0.096 g, | ~ | |||
| 20:0 Searakhi | 0.018 g, | ~ | |||
| 22: 0 | 0.007 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.589 g, | Metsotso e 16.8 г | 3.5% | 1% | |
| 16: 1 Li-Palmitoleic | 0.004 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.574 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.011 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.071 g, | ho tloha 11.2 ho ea 20.6 | 9.6% | 2.6% | |
| 18: 2 Linoleic | 0.936 g, | ~ | |||
| 18:3 Linolenic | 0.135 g, | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.135 g, | ~ | |||
| Omega-3 mafura a acids | 0.135 g, | ho tloha 0.9 ho ea 3.7 | 15% | 4.1% | |
| Omega-6 mafura a acids | 0.936 g, | ho tloha 4.7 ho ea 16.8 | 19.9% | 5.4% |
Boleng ba matla ke 367 kcal.
- senoelo = 193 g (708.3 kCal)
Teff ha e phehiloe li-vithamine le liminerale tse ngata tse kang: vithamine B1 - 26%, vithamine B2 - 15%, vithamine B5 - 18,8%, vithamine B6 - 24,1%, vithamine PP - 16,8%, potasiamo - 17,1%, calcium - 18%, magnesium - 46%, phosphorus - 53,6%, tšepe - 42,4%, mankanese - 462%, koporo - 81%, zinki - 30,3 %
- 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 B5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- 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.
- 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.
- 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.
- 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 367 kcal, sebopeho sa lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, kamoo Teff e sebetsang kateng, e sa phehoang, lik'hilojule, limatlafatsi, thepa ea bohlokoa ea Teff, e sa phehoang.