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 | 357 kC | 1684 kC | 21.2% | 5.9% | 472 g, |
| Liprotheine | 14.73 g, | 76 g, | 19.4% | 5.4% | 516 g, |
| Mafura | 1.08 g, | 56 g, | 1.9% | 0.5% | 5185 g, |
| Li-carbohydrate | 68.7 g, | 219 g, | 31.4% | 8.8% | 319 g, |
| Lisele tsa fiber | 6.2 g, | 20 g, | 31% | 8.7% | 323 g, |
| metsi | 7.76 g, | 2273 g, | 0.3% | 0.1% | 29291 g, |
| Ash | 1.53 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 1 μg | 900 μg | 0.1% | 90000 g, | |
| beta carotenes | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 g, |
| Lutein + Zeaxanthin | 220 μg | ~ | |||
| Vithamine B1, thiamine | 0.115 mg | 1.5 mg | 7.7% | 2.2% | 1304 g, |
| Vithamine B2, riboflavin | 0.262 mg | 1.8 mg | 14.6% | 4.1% | 687 g, |
| Vithamine B4, choline | 35 mg | 500 mg | 7% | 2% | 1429 g, |
| Vithamine B5, pantothenic | 1.074 mg | 5 mg | 21.5% | 6% | 466 g, |
| Vithamine B6, pyridoxine | 0.391 mg | 2 mg | 19.6% | 5.5% | 512 g, |
| Vithamine B9, folate | 95 μg | 400 μg | 23.8% | 6.7% | 421 g, |
| Vithamine E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5% | 1.5% | 1829 g, |
| Vithamine K, phylloquinone | 1.9 μg | 120 μg | 1.6% | 0.4% | 6316 g, |
| Vithamine PP, NE | 6.733 mg | 20 mg | 33.7% | 9.4% | 297 g, |
| macronutrients | |||||
| Potasiamo, K | 427 mg | 2500 mg | 17.1% | 4.8% | 585 g, |
| K'halsiamo, Ca | 21 mg | 1000 mg | 2.1% | 0.6% | 4762 g, |
| Magnesiamo, Mg | 177 mg | 400 mg | 44.3% | 12.4% | 226 g, |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.1% | 18571 g, |
| Sebabole, S | 147.3 mg | 1000 mg | 14.7% | 4.1% | 679 g, |
| Phosphorus, P. | 433 mg | 800 mg | 54.1% | 15.2% | 185 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.96 mg | 18 mg | 10.9% | 3.1% | 918 g, |
| Manganese, Mong | 1.329 mg | 2 mg | 66.5% | 18.6% | 150 g, |
| Koporo, Cu | 524 μg | 1000 μg | 52.4% | 14.7% | 191 g, |
| Selenium, Haeba | 2.8 μg | 55 μg | 5.1% | 1.4% | 1964 g, |
| Zinki, Zn | 5.96 mg | 12 mg | 49.7% | 13.9% | 201 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2.5 g, | max 100 g | |||
| sucrose | 0.67 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 1.136 g, | ~ | |||
| valine | 0.858 g, | ~ | |||
| Histidine * | 0.384 g, | ~ | |||
| Isoleucine | 0.618 g, | ~ | |||
| leucine | 1.018 g, | ~ | |||
| lysine | 0.629 g, | ~ | |||
| methionine | 0.438 g, | ~ | |||
| threonine | 0.469 g, | ~ | |||
| boitumelo | 0.179 g, | ~ | |||
| phenylalanine | 0.721 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.825 g, | ~ | |||
| Asiti ea aspartic | 1.419 g, | ~ | |||
| glycine | 0.672 g, | ~ | |||
| Asiti ea Glutamic | 2.565 g, | ~ | |||
| proline | 0.519 g, | ~ | |||
| serine | 0.778 g, | ~ | |||
| tyrosine | 0.622 g, | ~ | |||
| Cysteine ea tlhaho | 0.174 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.156 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.145 g, | ~ | |||
| 18: 0 Stearin | 0.011 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.159 g, | Metsotso e 16.8 г | 0.9% | 0.3% | |
| 18:1 Olein (omega-9) | 0.159 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.676 g, | ho tloha 11.2 ho ea 20.6 | 6% | 1.7% | |
| 18: 2 Linoleic | 0.377 g, | ~ | |||
| 18:3 Linolenic | 0.3 g, | ~ | |||
| Omega-3 mafura a acids | 0.3 g, | ho tloha 0.9 ho ea 3.7 | 33.3% | 9.3% | |
| Omega-6 mafura a acids | 0.377 g, | ho tloha 4.7 ho ea 16.8 | 8% | 2.2% |
Boleng ba matla ke 357 kcal.
- senoelo = 160 g (571.2 kCal)
Raese e hlaha (e ntšo, raese ea India, tsitsianiya), e omme li-vithamine le liminerale tse ngata tse kang: vithamine B2 - 14,6%, vithamine B5 - 21,5%, vithamine B6 - 19,6%, vithamine B9 - 23,8%, vithamine PP - 33,7%, potasiamo - 17,1%, magnesium - 44,3%, phosphorus - 54,1%, mankanese - 66,5%, koporo - 52,4%, zinki - 49,7%
- 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 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 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.
- 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: Lik'halori tse 357 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se thusang raese e hlaha (e ntšo, raese ea India, cyzania), e omme, likhalori, limatlafatsi, thepa ea bohlokoa Raese ea naha (e ntšo, raese ea India, cycinia), e omme