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 | 17 kC | 1684 kC | 1% | 5.9% | 9906 g, |
| Liprotheine | 1.25 g, | 76 g, | 1.6% | 9.4% | 6080 g, |
| Mafura | 0.2 g, | 56 g, | 0.4% | 2.4% | 28000 g, |
| Li-carbohydrate | 0.25 g, | 219 g, | 0.1% | 0.6% | 87600 g, |
| Lisele tsa fiber | 3.1 g, | 20 g, | 15.5% | 91.2% | 645 g, |
| metsi | 93.79 g, | 2273 g, | 4.1% | 24.1% | 2423 g, |
| Ash | 1.41 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 108 μg | 900 μg | 12% | 70.6% | 833 g, |
| beta carotenes | 1.3 mg | 5 mg | 26% | 152.9% | 385 g, |
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 31.2% | 1875 g, |
| Vithamine B2, riboflavin | 0.075 mg | 1.8 mg | 4.2% | 24.7% | 2400 g, |
| Vithamine B4, choline | 16.8 mg | 500 mg | 3.4% | 20% | 2976 g, |
| Vithamine B5, pantothenic | 0.9 mg | 5 mg | 18% | 105.9% | 556 g, |
| Vithamine B6, pyridoxine | 0.02 mg | 2 mg | 1% | 5.9% | 10000 g, |
| Vithamine B9, folate | 142 μg | 400 μg | 35.5% | 208.8% | 282 g, |
| Vithamine C, ascorbic | 6.5 mg | 90 mg | 7.2% | 42.4% | 1385 g, |
| Vithamine E, alpha tocopherol, TE | 0.44 mg | 15 mg | 2.9% | 17.1% | 3409 g, |
| Vithamine K, phylloquinone | 231 μg | 120 μg | 192.5% | 1132.4% | 52 g, |
| Vithamine PP, NE | 0.4 mg | 20 mg | 2% | 11.8% | 5000 g, |
| macronutrients | |||||
| Potasiamo, K | 314 mg | 2500 mg | 12.6% | 74.1% | 796 g, |
| K'halsiamo, Ca | 52 mg | 1000 mg | 5.2% | 30.6% | 1923 g, |
| Magnesiamo, Mg | 15 mg | 400 mg | 3.8% | 22.4% | 2667 g, |
| Sodium, Na | 22 mg | 1300 mg | 1.7% | 10% | 5909 g, |
| Sebabole, S | 12.5 mg | 1000 mg | 1.3% | 7.6% | 8000 g, |
| Phosphorus, P. | 28 mg | 800 mg | 3.5% | 20.6% | 2857 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.83 mg | 18 mg | 4.6% | 27.1% | 2169 g, |
| Manganese, Mong | 0.42 mg | 2 mg | 21% | 123.5% | 476 g, |
| Koporo, Cu | 99 μg | 1000 μg | 9.9% | 58.2% | 1010 g, |
| Selenium, Haeba | 0.2 μg | 55 μg | 0.4% | 2.4% | 27500 g, |
| Zinki, Zn | 0.79 mg | 12 mg | 6.6% | 38.8% | 1519 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.25 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.062 g, | ~ | |||
| valine | 0.063 g, | ~ | |||
| Histidine * | 0.023 g, | ~ | |||
| Isoleucine | 0.072 g, | ~ | |||
| leucine | 0.098 g, | ~ | |||
| lysine | 0.063 g, | ~ | |||
| methionine | 0.014 g, | ~ | |||
| threonine | 0.05 g, | ~ | |||
| boitumelo | 0.005 g, | ~ | |||
| phenylalanine | 0.053 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.062 g, | ~ | |||
| Asiti ea aspartic | 0.13 g, | ~ | |||
| glycine | 0.058 g, | ~ | |||
| Asiti ea Glutamic | 0.166 g, | ~ | |||
| proline | 0.059 g, | ~ | |||
| serine | 0.049 g, | ~ | |||
| tyrosine | 0.04 g, | ~ | |||
| Cysteine ea tlhaho | 0.01 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.048 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.003 g, | ~ | |||
| 16: 0 Palmitic | 0.041 g, | ~ | |||
| 18: 0 Stearin | 0.002 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.004 g, | Metsotso e 16.8 г | |||
| 18:1 Olein (omega-9) | 0.004 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.087 g, | ho tloha 11.2 ho ea 20.6 | 0.8% | 4.7% | |
| 18: 2 Linoleic | 0.075 g, | ~ | |||
| 18:3 Linolenic | 0.013 g, | ~ | |||
| Omega-3 mafura a acids | 0.013 g, | ho tloha 0.9 ho ea 3.7 | 1.4% | 8.2% | |
| Omega-6 mafura a acids | 0.075 g, | ho tloha 4.7 ho ea 16.8 | 1.6% | 9.4% |
Boleng ba matla ke 17 kcal.
- Senoelo sa 0,5, se khethiloeng = 25 g (4.3 kCal)
- hlooho = 513 g (87.2 kCal)
salate ea chicory (e monate) li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 12%, beta-carotene - 26%, vithamine B5 - 18%, vithamine B9 - 35,5%, vithamine K - 192,5%, potasiamo - 12,6%, manganese - 21%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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 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 K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- 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.
- 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.
Tags: lik'halori 17 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, melemo ea salate chicory (endive), likhalori, limatlafatsi, thepa ea bohlokoa ea salate chicory (endive)