Iron ke diminerale e hlokahalang bakeng sa 'mele oa motho, e amehang ho thehoeng ha lisele tsa mali. 'Mele ea rona e hloka tÅ¡epe ho etsa liprotheine tse tsamaisang oksijene hemoglobin le myoglobin. Mokhatlo oa LefatÅ¡e oa Bophelo o nka khaello ea tÅ¡epe e le khaello e kholo ea phepo e nepahetseng lefatÅ¡eng ka bophara. Maemo a tlase a tÅ¡epe ka nako e telele a ka lebisa maemong a kang phokolo ea mali. A mang a matÅ¡oao a hae ke: ho hloka matla, ho hema ka thata, hlooho e opang, ho teneha, ho tsekela le ho theola boima ba âmele. Sehloohong sena, re tla sheba mehloli ea tlhaho ea tÅ¡epe le litloaelo tsa eona tse hlokahalang. Ka tlase ho likhoeli tse 6: 0,27 mg / letsatsi likhoeli tse 7-selemo se le seng: 1 mg / letsatsi lilemo tse 11-1: 3 mg / letsatsi lilemo tse 7-4: 8 mg / letsatsi lilemo tse 10-9: 13 mg / letsatsi 8- Lilemo tse 14: 18 mg / letsatsi 11 le ho feta: 19 mg / letsatsi lilemo tse 8-9: 13 mg / letsatsi lilemo tse 8-14: 18 mg / letsatsi 15-19 lilemo: 50 mg / letsatsi lilemo tse 18 le ho feta: 51 mg / letsatsi
- Tofu (1/2 senoelo): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Linaoa tse phehiloeng (1/2 senoelo): 4,4 mg
- PeÅ ea mokopu (30 g): 4,2 mg
- Swan (120 g): 4 mg
- Molasses (khaba e le 1): 4 mg
- Sekhahla sa tamati (120 g): 3,9 mg
- Linaoa tse tšoeu (1/2 senoelo): 3,9 mg
- Li-apricot tse omisitsoeng (1 khalase): 3,5 mg
- Spinach (1/2 senoelo): 3,2 mg
- Liperekisi tse omisitsoeng (li-pcs tse 3): 3,1 mg
- Lero la plum (250 g): 3 mg
- Lentile (1/2 senoelo): 3 mg
- Lierekisi (1 senoelo): 2,1 mg
1) Hammoho le lijo tse nang le tšepe, ja litholoana tse nang le vithamine C e ngata 2) Kofi le tee li na le likaroloana - polyphenols e koahelang tšepe, e etsang hore ho be thata ho monya 3) Calcium e boetse e thibela ho kenngoa ha tšepe. Leka ho qoba lijo tse nang le calcium e ngata metsotso e 30 pele u ja lijo tse nang le tšepe e ngata.