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 | 343 kC | 1684 kC | 20.4% | 5.9% | 491 g, |
| Liprotheine | 7.02 g, | 76 g, | 9.2% | 2.7% | 1083 g, |
| Mafura | 1.75 g, | 56 g, | 3.1% | 0.9% | 3200 g, |
| Li-carbohydrate | 72.88 g, | 219 g, | 33.3% | 9.7% | 300 g, |
| Lisele tsa fiber | 1.8 g, | 20 g, | 9% | 2.6% | 1111 g, |
| metsi | 10.76 g, | 2273 g, | 0.5% | 0.1% | 21125 g, |
| Ash | 5.79 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 9 μg | 900 μg | 1% | 0.3% | 10000 g, |
| Lutein + Zeaxanthin | 1 μg | ~ | |||
| Vithamine B1, thiamine | 0.395 mg | 1.5 mg | 26.3% | 7.7% | 380 g, |
| Vithamine B2, riboflavin | 0.128 mg | 1.8 mg | 7.1% | 2.1% | 1406 g, |
| Vithamine B4, choline | 8.5 mg | 500 mg | 1.7% | 0.5% | 5882 g, |
| Vithamine B6, pyridoxine | 0.58 mg | 2 mg | 29% | 8.5% | 345 g, |
| Vithamine B9, folate | 219 μg | 400 μg | 54.8% | 16% | 183 g, |
| Vithamine E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 0.5% | 6000 g, |
| Vithamine K, phylloquinone | 0.6 μg | 120 μg | 0.5% | 0.1% | 20000 g, |
| Vithamine PP, NE | 3.509 mg | 20 mg | 17.5% | 5.1% | 570 g, |
| macronutrients | |||||
| Potasiamo, K | 801 mg | 2500 mg | 32% | 9.3% | 312 g, |
| K'halsiamo, Ca | 35 mg | 1000 mg | 3.5% | 1% | 2857 g, |
| Magnesiamo, Mg | 112 mg | 400 mg | 28% | 8.2% | 357 g, |
| Sodium, Na | 1316 mg | 1300 mg | 101.2% | 29.5% | 99 g, |
| Sebabole, S | 70.2 mg | 1000 mg | 7% | 2% | 1425 g, |
| Phosphorus, P. | 174 mg | 800 mg | 21.8% | 6.4% | 460 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.53 mg | 18 mg | 14.1% | 4.1% | 711 g, |
| Koporo, Cu | 272 μg | 1000 μg | 27.2% | 7.9% | 368 g, |
| Selenium, Haeba | 10.6 μg | 55 μg | 19.3% | 5.6% | 519 g, |
| Zinki, Zn | 1.21 mg | 12 mg | 10.1% | 2.9% | 992 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.75 g, | max 100 g | |||
| Li-acid tsa monounsaturated | 0.43 g, | Metsotso e 16.8 г | 2.6% | 0.8% | |
| 16: 1 Li-Palmitoleic | 0.002 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.426 g, | ~ | |||
| 20: 1 Segadoleic (omega-9) | 0.002 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.833 g, | ho tloha 11.2 ho ea 20.6 | 7.4% | 2.2% | |
| 18: 2 Linoleic | 0.4 g, | ~ | |||
| 18:3 Linolenic | 0.427 g, | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 g, | ~ | |||
| 20:4 Arachidonic | 0.004 g, | ~ | |||
| Omega-3 mafura a acids | 0.429 g, | ho tloha 0.9 ho ea 3.7 | 47.7% | 13.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g, | ~ | |||
| Omega-6 mafura a acids | 0.405 g, | ho tloha 4.7 ho ea 16.8 | 8.6% | 2.5% |
Boleng ba matla ke 343 kcal.
- senoelo (1 NLEA e sebeletsang) = 62 g (212.7 kCal)
Raese e mosehla e nang le linoko, motsoako o omileng li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 26,3%, vithamine B6 - 29%, vithamine B9 - 54,8%, vithamine PP - 17,5%, potasiamo - 32%, magnesium - 28%, phosphorus - 21,8%, tšepe - 14,1%, koporo - 27,2%, selenium - 19,3%
- 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 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.
- 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.
- 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.
- 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: calorie content 343 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, ke eng e thusang bakeng sa Raese e Yellow e nang le linoko, motsoako o omileng, lik'hilojule, limatlafatsi, lisebelisoa tse molemo Raese e mosehla le linoko, motsoako o omileng