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 | 22 kC | 1684 kC | 1.3% | 5.9% | 7655 g, |
| Liprotheine | 2.4 g, | 76 g, | 3.2% | 14.5% | 3167 g, |
| Mafura | 0.22 g, | 56 g, | 0.4% | 1.8% | 25455 g, |
| Li-carbohydrate | 2.11 g, | 219 g, | 1% | 4.5% | 10379 g, |
| Lisele tsa fiber | 2 g, | 20 g, | 10% | 45.5% | 1000 g, |
| metsi | 92.63 g, | 2273 g, | 4.1% | 18.6% | 2454 g, |
| Ash | 0.63 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 50 μg | 900 μg | 5.6% | 25.5% | 1800 g, |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 g, |
| Likopi | 30 μg | ~ | |||
| Lutein + Zeaxanthin | 771 μg | ~ | |||
| Vithamine B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 g, |
| Vithamine B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 g, |
| Vithamine B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 g, |
| Vithamine B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 g, |
| Vithamine B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 g, |
| Vithamine B9, folate | 149 μg | 400 μg | 37.3% | 169.5% | 268 g, |
| Vithamine C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 g, |
| Vithamine E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 g, |
| beta tocopherol | 0.02 mg | ~ | |||
| Tocopherol mefuta e fapaneng | 0.21 mg | ~ | |||
| Vithamine K, phylloquinone | 50.6 μg | 120 μg | 42.2% | 191.8% | 237 g, |
| Vithamine PP, NE | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 g, |
| Betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 g, |
| K'halsiamo, Ca | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 g, |
| Magnesiamo, Mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 g, |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 g, |
| Sebabole, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 g, |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 30.9% | 1481 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 g, |
| Manganese, Mong | 0.154 mg | 2 mg | 7.7% | 35% | 1299 g, |
| Koporo, Cu | 165 μg | 1000 μg | 16.5% | 75% | 606 g, |
| Selenium, Haeba | 6.1 μg | 55 μg | 11.1% | 50.5% | 902 g, |
| Ho tsuba, F | 21.9 μg | 4000 μg | 0.5% | 2.3% | 18265 g, |
| Zinki, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.3 g, | max 100 g | |||
| Tsoekere (dextrose) | 0.42 g, | ~ | |||
| sucrose | 0.08 g, | ~ | |||
| fructose | 0.79 g, | ~ | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.099 g, | ~ | |||
| valine | 0.125 g, | ~ | |||
| Histidine * | 0.053 g, | ~ | |||
| Isoleucine | 0.082 g, | ~ | |||
| leucine | 0.14 g, | ~ | |||
| lysine | 0.113 g, | ~ | |||
| methionine | 0.034 g, | ~ | |||
| threonine | 0.092 g, | ~ | |||
| boitumelo | 0.029 g, | ~ | |||
| phenylalanine | 0.082 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.125 g, | ~ | |||
| Asiti ea aspartic | 0.555 g, | ~ | |||
| glycine | 0.101 g, | ~ | |||
| Asiti ea Glutamic | 0.255 g, | ~ | |||
| proline | 0.077 g, | ~ | |||
| serine | 0.116 g, | ~ | |||
| tyrosine | 0.057 g, | ~ | |||
| Cysteine ea tlhaho | 0.034 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.048 g, | max 18.7 g | |||
| 16: 0 Palmitic | 0.048 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.105 g, | ho tloha 11.2 ho ea 20.6 | 0.9% | 4.1% | |
| 18: 2 Linoleic | 0.076 g, | ~ | |||
| 18:3 Linolenic | 0.029 g, | ~ | |||
| Omega-3 mafura a acids | 0.029 g, | ho tloha 0.9 ho ea 3.7 | 3.2% | 14.5% | |
| Omega-6 mafura a acids | 0.076 g, | ho tloha 4.7 ho ea 16.8 | 1.6% | 7.3% |
Boleng ba matla ke 22 kcal.
- Senoelo sa 0,5 = 90 g (19.8 kCal)
- Marumo a 4 (1/2 ″ botlaaseng) = 60 g (13.2 kCal)
Asparagus, e phehiloeng li-vithamine le liminerale tse ruileng joalo ka: beta-carotene - 12,1%, vithamine B9 - 37,3%, vithamine K - 42,2%, koporo - 16,5%, selenium - 11,1%
- 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 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.
- 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: lik'halori tse 22 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, se thusang Asparagus, phehiloeng, lik'halori, limatlafatsi, thepa ea bohlokoa Asparagus, phehiloeng