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 | 72 kC | 1684 kC | 4.3% | 6% | 2339 g, |
| Liprotheine | 10.34 g, | 76 g, | 13.6% | 18.9% | 735 g, |
| Mafura | 0.29 g, | 56 g, | 0.5% | 0.7% | 19310 g, |
| Li-carbohydrate | 6.66 g, | 219 g, | 3% | 4.2% | 3288 g, |
| metsi | 81.01 g, | 2273 g, | 3.6% | 5% | 2806 g, |
| Ash | 1.71 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 2 μg | 900 μg | 0.2% | 0.3% | 45000 g, |
| Retinol | 0.002 mg | ~ | |||
| Vithamine B1, thiamine | 0.023 mg | 1.5 mg | 1.5% | 2.1% | 6522 g, |
| Vithamine B2, riboflavin | 0.226 mg | 1.8 mg | 12.6% | 17.5% | 796 g, |
| Vithamine B4, choline | 17.9 mg | 500 mg | 3.6% | 5% | 2793 g, |
| Vithamine B5, pantothenic | 0.446 mg | 5 mg | 8.9% | 12.4% | 1121 g, |
| Vithamine B6, pyridoxine | 0.016 mg | 2 mg | 0.8% | 1.1% | 12500 g, |
| Vithamine B9, folate | 9 μg | 400 μg | 2.3% | 3.2% | 4444 g, |
| Vithamine B12, cobalamin | 0.46 μg | 3 μg | 15.3% | 21.3% | 652 g, |
| Vithamine E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 g, |
| Tocopherol mefuta e fapaneng | 0.01 mg | ~ | |||
| Vithamine PP, NE | 0.144 mg | 20 mg | 0.7% | 1% | 13889 g, |
| Betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 137 mg | 2500 mg | 5.5% | 7.6% | 1825 g, |
| K'halsiamo, Ca | 86 mg | 1000 mg | 8.6% | 11.9% | 1163 g, |
| Magnesiamo, Mg | 11 mg | 400 mg | 2.8% | 3.9% | 3636 g, |
| Sodium, Na | 372 mg | 1300 mg | 28.6% | 39.7% | 349 g, |
| Sebabole, S | 103.4 mg | 1000 mg | 10.3% | 14.3% | 967 g, |
| Phosphorus, P. | 190 mg | 800 mg | 23.8% | 33.1% | 421 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.15 mg | 18 mg | 0.8% | 1.1% | 12000 g, |
| Manganese, Mong | 0.022 mg | 2 mg | 1.1% | 1.5% | 9091 g, |
| Koporo, Cu | 30 μg | 1000 μg | 3% | 4.2% | 3333 g, |
| Selenium, Haeba | 9.4 μg | 55 μg | 17.1% | 23.8% | 585 g, |
| Ho tsuba, F | 31.6 μg | 4000 μg | 0.8% | 1.1% | 12658 g, |
| Zinki, Zn | 0.47 mg | 12 mg | 3.9% | 5.4% | 2553 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.85 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.29 g, | ~ | |||
| lactose | 1.56 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.462 g, | ~ | |||
| valine | 0.695 g, | ~ | |||
| Histidine * | 0.303 g, | ~ | |||
| Isoleucine | 0.549 g, | ~ | |||
| leucine | 1.037 g, | ~ | |||
| lysine | 0.868 g, | ~ | |||
| methionine | 0.25 g, | ~ | |||
| threonine | 0.465 g, | ~ | |||
| boitumelo | 0.137 g, | ~ | |||
| phenylalanine | 0.536 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.357 g, | ~ | |||
| Asiti ea aspartic | 0.841 g, | ~ | |||
| glycine | 0.206 g, | ~ | |||
| Asiti ea Glutamic | 2.419 g, | ~ | |||
| proline | 1.142 g, | ~ | |||
| serine | 0.594 g, | ~ | |||
| tyrosine | 0.561 g, | ~ | |||
| Cysteine ea tlhaho | 0.061 g, | ~ | |||
| Li-sterol | |||||
| Cholesterol | 7 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.169 g, | max 18.7 g | |||
| 4: 0 Mafura | 0.007 g, | ~ | |||
| Nylon ea 6-0 | 0.002 g, | ~ | |||
| 8: 0 Khalase | 0.005 g, | ~ | |||
| 10: 0 Capric | 0.009 g, | ~ | |||
| 12:0 Lauric | 0.006 g, | ~ | |||
| 14: 0 Myristic | 0.02 g, | ~ | |||
| 16: 0 Palmitic | 0.07 g, | ~ | |||
| 18: 0 Stearin | 0.05 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.079 g, | Metsotso e 16.8 г | 0.5% | 0.7% | |
| 16: 1 Li-Palmitoleic | 0.012 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.067 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.003 g, | ho tloha 11.2 ho ea 20.6 | |||
| 18: 2 Linoleic | 0.003 g, | ~ | |||
| Omega-6 mafura a acids | 0.003 g, | ho tloha 4.7 ho ea 16.8 | 0.1% | 0.1% |
Boleng ba matla ke 72 kcal.
- 4 oz = 113 g (81.4 kCal)
- senoelo (ha se tletse) = 145 g (104.4 kCal)
Chisi e metsi e se nang mafura li-vithamine le liminerale tse ngata tse kang: vithamine B2 - 12,6%, vithamine B12 - 15,3%, phosphorus - 23,8%, selenium - 17,1%
- 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.
- 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 72 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, ho bohlokoa joang ho sebelisa chisi e nang le mafura a tlase, lik'hilojule, limatlafatsi, thepa ea bohlokoa ea chisi e nang le mafura a tlase