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 ligrama tse 100 tsa karolo e jeoang.
| Metsoako | Nomoro | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea kcal e tloaelehileng ea 100 | 100% ea se tloaelehileng |
| Khalori | 276 kcal | 1684 kcal | 16.4% | 5.9% | 610 g, |
| Liprotheine | 22.51 g, | 76 g, | 29.6% | 10.7% | 338 g, |
| Mafura | 19.97 g, | 56 g, | 35.7% | 12.9% | 280 g, |
| metsi | 56.26 g, | 2273 g, | 2.5% | 0.9% | 4040 g, |
| Ash | 1.21 g, | ~ | |||
| divithamini | |||||
| Vithamine B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2% | 1667 g, |
| Vithamine B2, Riboflavin | 0.24 mg | 1.8 mg | 13.3% | 4.8% | 750 g, |
| Vithamine B4, choline | 87.9 mg | 500 mg | 17.6% | 6.4% | 569 g, |
| Vithamine B5, Pantothenic | 0.7 mg | 5 mg | 14% | 5.1% | 714 g, |
| Vithamine B6, pyridoxine | 0.13 mg | 2 mg | 6.5% | 2.4% | 1538 g, |
| Vithamine B9, folate | 21 mcg | 400 mcg | 5.3% | 1.9% | 1905 |
| Vithamine B12, cobalamin | 2.64 likhato | 3 mg | 88% | 31.9% | 114 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 | 0.14 mg | 15 mg | 0.9% | 0.3% | 10714 g, |
| Vithamine K, phylloquinone, | 4.6 mcg | 120 mcg | 3.8% | 1.4% | 2609 g, |
| Vithamine PP | 6.15 mg | 20 mg | 30.8% | 11.2% | 325 g, |
| Betaine | 11.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 251 mg | 2500 mg | 10% | 3.6% | 996 g, |
| K'halsiamo, Ca | 20 mg | 1000 mg | 2% | 0.7% | 5000 g, |
| Magnesiamo, Mg | 23 mg | 400 mg | 5.8% | 2.1% | 1739 g, |
| Sodium, Na | 66 mg | 1300 mg | 5.1% | 1.8% | 1970 |
| Sebabole, S | 225.1 mg | 1000 mg | 22.5% | 8.2% | 444 g, |
| Phosphorus, P. | 184 mg | 800 mg | 23% | 8.3% | 435 g, |
| Batla likarolo | |||||
| Tšepe, Fe | 1.97 mg | 18 mg | 10.9% | 3.9% | 914 g, |
| Manganese, Mong | 0.022 mg | 2 mg | 1.1% | 0.4% | 9091 g, |
| Koporo, Cu | 108 mcg | 1000 mcg | 10.8% | 3.9% | 926 g, |
| Selenium, Haeba | 26.2 mcg | 55 mcg | 47.6% | 17.2% | 210 g, |
| Zinki, Zn | 5.23 mg | 12 mg | 43.6% | 15.8% | 229 g, |
| Li-amino acid tsa bohlokoa | |||||
| Arginine * | 1.337 g, | ~ | |||
| valine | 1.215 g, | ~ | |||
| Histidine * | 0.713 g, | ~ | |||
| Isoleucine | 1.086 g, | ~ | |||
| Leucine | 1.751 g, | ~ | |||
| lysine | 1.988 g, | ~ | |||
| methionine | 0.578 g, | ~ | |||
| threonine | 0.963 g, | ~ | |||
| Tryptophan | 0.263 g, | ~ | |||
| phenylalanine | 0.916 g, | ~ | |||
| Asiti ea Amino | |||||
| Alanine | 1.354 g, | ~ | |||
| Asiti ea aspartic | 1.981 g, | ~ | |||
| Glycine | 1.099 g, | ~ | |||
| Asiti ea Glutamic | 3.266 g, | ~ | |||
| proline | 0.944 g, | ~ | |||
| Serine | 0.837 g, | ~ | |||
| Tyrosine | 0.756 g, | ~ | |||
| Cysteine ea tlhaho | 0.269 g, | ~ | |||
| Li-sterol (li-sterol) | |||||
| Cholesterol | 92 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Nasadenie mafura a acid | 8.44 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 | 4.3 g, | ~ | |||
| 18: 0 Stearic | 2.68 g, | ~ | |||
| Li-acid tsa monounsaturated | 8.17 g, | mets 16.8 g | 48.6% | 17.6% | |
| 16: 1 Li-Palmitoleic | 0.58 g, | ~ | |||
| 18: 1 Oleic (omega-9) | 7.34 g, | ~ | |||
| Mafura a polyunsaturated acid | 1.62 g, | ho tloha ho 11.2 ho isa ho 20.6 g | 14.5% | 5.3% | |
| 18: 2 Linoleic | 1.19 g, | ~ | |||
| 18: 3 Linolenic | 0.34 g, | ~ | |||
| 20: 4 Arachidonic | 0.09 g, | ~ | |||
| Omega-3 mafura a acids | 0.34 g, | ho tloha ho 0.9 ho isa ho 3.7 g | 37.8% | 13.7% | |
| Omega-6 mafura a acids | 1.28 g, | ho tloha ho 4.7 ho isa ho 16.8 g | 27.2% | 9.9% |
Boleng ba matla ke li-calories tse 276.
- 3 oz = 85 g (234.6 kcal)
- sengoathoana, se phehiloeng ntle le lithōle (chai e tsoang ho 1 lb nama e tala le lithōle) = 269 g (742.4 kcal)
Konyana, lehetla le lehetla, li apehile ruile livithamini le liminerale tse joalo ka: vithamine B2 le 13.3%, choline - 17,6%, vithamine B5 - 14%, vithamine B12 - 88%, vithamine PP - 30,8%, phosphorus - 23%, selenium - 47.6 ka lekholo, zinki le 43.6%
- Vithamine B2 e nka karolo liketsong tsa phokotso ea khase le ho khothaletsa kamohelo ea mebala ka sehlahlo sa pono le phetoho e lefifi. Ho noa vithamine B2 ho sa tsamaee le ho tlola boemo ba letlalo, lera la mucous, ho tlola ha leseli le pono ea mantsiboea.
- 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 ho protheine, mafura, metabolism ea k'habohaedreite, metabolism ea k'holeseterole, ho kopantsoe ha lihomone tse ling, hemoglobin, e khothaletsa ho monya li-amino acid le tsoekere ka maleng, mme e ts'ehetsa tšebetso 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 hematopoiesis. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate le khaello ea mali, leukopenia le thrombocytopenia.
- Vithamine PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho ja li-vithamine tse sa lekaneng ho tsamaisana le ho senyeha ha boemo bo tloaelehileng ba letlalo, lesapo la meno le tsamaiso ea methapo.
- 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.
- Selenium - karolo ea bohlokoa ea sistimi ea 'mele ea motho ea ho itšireletsa mafung, e nang le litlamorao tsa ho itšireletsa mafung, e kenyelelitsoe taolong ea ketso ea lihormone tsa qoqotho. Ho haella ho lebisa ho lefu la Kashin-Bek (lefu la masapo le nang le ho holofala ha manonyeletso, lesapo la mokokotlo le lipheletsong), Kesan (lefu la pelo le amanang le lefu lena), lefutso thrombasthenia.
- zinki ke karolo ea li-enzyme tse fetang 300 tse amehang ho kopaneng le ho senyeheng 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 hore litekanyo tse ngata tsa zinki li ka senya monya oa koporo mme ka hona tsa tlatsetsa kholisong ea phokolo ea mali.
Lethathamo: lik'halori - 276 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale tse nang le thuso ho feta Konyana, lehetla le lehetla, tse besitsoeng, likhalori, limatlafatsi, thepa e ntle ea Konyana, lehetla le lehetla, li besitsoe.