Tse ka Hare
Lisebelisoa tsa Asparagus le Rice Casserole
| asparagase | 400.0 (grama) |
| li-groats tsa raese | 200.0 (grama) |
| mafura a liphoofolo | 100.0 (grama) |
| metsi | 2.0 (khaba ea teaspoon) |
| lehe la khoho | 3.0 (sengoathoana) |
| khomo ea lebese | 3.0 (khaba ea tafole) |
| letsoai la tafole | 0.5 (khaba ea teaspoon) |
| botoro | 2.0 (khaba ea tafole) |
Ka hloko ebola asparagase ka thipa e bohale, o hlokomele hore e se senye lihlooho - karolo ea eona ea bohlokoahali. Tlama asparagase ka lihlopha tsa likotoana tse 10, khaola lipheletsong tse tlase ka ho lekana ebe u li beha ka pitseng e nang le metsi a belang a letsoai e le hore metsi a fihle bohareng ba letlobo feela. Pheha metsotso e 15 ho isa ho e 20 ka mocheso o phahameng ho fihlela o nolofalitsoe, empa u se ke oa e pheha, ho seng joalo asparagase e tla lahleheloa ke tatso ebe e ba metsi. Qoba metsi 'me u lokolle lihlopha tsa asparagase. Hlopha raese, e hlakole ka napkin e hloekileng, e behe ka pitseng e nang le mafura a futhumetseng mme, o hlohlelletsang, o futhumetse ho fihlela o hlaka (eseng sootho!). Fafatsa ka metsi a belang le ho bila, ho koahetsoe. Beha raese e ruruhileng ka lera le le leng ka mokhoa o tlotsitsoeng, beha lera la asparagase e phehiloeng ka holimo, tšela ka motsoako oa mahe a otliloeng le lebese, hasanya likotoana tsa botoro kaholimo. Bake ka ontong.
Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 137.5 kC | 1684 kC | 8.2% | 6% | 1225 g, |
| Liprotheine | 2.7 g, | 76 g, | 3.6% | 2.6% | 2815 g, |
| Mafura | 9.2 g, | 56 g, | 16.4% | 11.9% | 609 g, |
| Li-carbohydrate | 11.7 g, | 219 g, | 5.3% | 3.9% | 1872 g, |
| manyolo acid | 16.2 g, | ~ | |||
| Lisele tsa fiber | 0.8 g, | 20 g, | 4% | 2.9% | 2500 g, |
| metsi | 69.8 g, | 2273 g, | 3.1% | 2.3% | 3256 g, |
| Ash | 0.4 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g, |
| Retinol | 0.07 mg | ~ | |||
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g, |
| Vithamine B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g, |
| Vithamine B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g, |
| Vithamine B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g, |
| Vithamine B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g, |
| Vithamine B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g, |
| Vithamine B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g, |
| Vithamine C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g, |
| Vithamine E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g, |
| Vithamine H, biotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g, |
| Vithamine PP, NE | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g, |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g, |
| K'halsiamo, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g, |
| Silicon, E. | 15.9 mg | 30 mg | 53% | 38.5% | 189 g, |
| Magnesiamo, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g, |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g, |
| Sebabole, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g, |
| Phosphorus, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g, |
| Chlorine, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Tšepe, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g, |
| Iodine, ke | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g, |
| Cobalt, Co. | 1.1 μg | 10 μg | 11% | 8% | 909 g, |
| Manganese, Mong | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g, |
| Koporo, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 g, |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g, |
| Nikele, Ni | 0.4 μg | ~ | |||
| Etella pele, Sn | 0.4 μg | ~ | |||
| Selenium, Haeba | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g, |
| Matla, Sr. | 0.6 μg | ~ | |||
| Ho tsuba, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 g, |
| Chrome, Kr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 g, |
| Zinki, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 11.4 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.8 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 48.2 mg | boholo ba 300 mg |
Boleng ba matla ke 137,5 kcal.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- Chlorine hlokahala bakeng sa sebopeho le secretion ea acid e hydrochloric 'meleng.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 21 kC
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