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 | 12 kC | 1684 kC | 0.7% | 5.8% | 14033 g, |
| Liprotheine | 1.56 g, | 76 g, | 2.1% | 17.5% | 4872 g, |
| Mafura | 0.16 g, | 56 g, | 0.3% | 2.5% | 35000 g, |
| Li-carbohydrate | 0.78 g, | 219 g, | 0.4% | 3.3% | 28077 g, |
| Lisele tsa fiber | 1 g, | 20 g, | 5% | 41.7% | 2000 g, |
| metsi | 95.55 g, | 2273 g, | 4.2% | 35% | 2379 g, |
| Ash | 0.95 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 212 μg | 900 μg | 23.6% | 196.7% | 425 g, |
| alpha carotenes | 1 μg | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 g, |
| Lutein + Zeaxanthin | 38 μg | ~ | |||
| Vithamine B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 g, |
| Vithamine B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 g, |
| Vithamine B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 g, |
| Vithamine B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 g, |
| Vithamine B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 g, |
| Vithamine B9, folate | 41 μg | 400 μg | 10.3% | 85.8% | 976 g, |
| Vithamine C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 g, |
| Vithamine E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 g, |
| Vithamine K, phylloquinone | 34 μg | 120 μg | 28.3% | 235.8% | 353 g, |
| Vithamine PP, NE | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 g, |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 g, |
| K'halsiamo, Ca | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 g, |
| Magnesiamo, Mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 g, |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 g, |
| Sebabole, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 g, |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 30% | 2759 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 g, |
| Manganese, Mong | 0.144 mg | 2 mg | 7.2% | 60% | 1389 g, |
| Koporo, Cu | 19 μg | 1000 μg | 1.9% | 15.8% | 5263 g, |
| Selenium, Haeba | 0.4 μg | 55 μg | 0.7% | 5.8% | 13750 g, |
| Zinki, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.83 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.087 g, | ~ | |||
| valine | 0.069 g, | ~ | |||
| Histidine * | 0.027 g, | ~ | |||
| Isoleucine | 0.089 g, | ~ | |||
| leucine | 0.091 g, | ~ | |||
| lysine | 0.093 g, | ~ | |||
| methionine | 0.009 g, | ~ | |||
| threonine | 0.051 g, | ~ | |||
| boitumelo | 0.015 g, | ~ | |||
| phenylalanine | 0.046 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.09 g, | ~ | |||
| Asiti ea aspartic | 0.112 g, | ~ | |||
| glycine | 0.045 g, | ~ | |||
| Asiti ea Glutamic | 0.374 g, | ~ | |||
| proline | 0.032 g, | ~ | |||
| serine | 0.05 g, | ~ | |||
| tyrosine | 0.03 g, | ~ | |||
| Cysteine ea tlhaho | 0.017 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.021 g, | max 18.7 g | |||
| 12:0 Lauric | 0.001 g, | ~ | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.017 g, | ~ | |||
| 18: 0 Stearin | 0.001 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.012 g, | Metsotso e 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.077 g, | ho tloha 11.2 ho ea 20.6 | 0.7% | 5.8% | |
| 18: 2 Linoleic | 0.031 g, | ~ | |||
| 18:3 Linolenic | 0.041 g, | ~ | |||
| Omega-3 mafura a acids | 0.041 g, | ho tloha 0.9 ho ea 3.7 | 4.6% | 38.3% | |
| Omega-6 mafura a acids | 0.031 g, | ho tloha 4.7 ho ea 16.8 | 0.7% | 5.8% |
Boleng ba matla ke 12 kcal.
- senoelo, shredded = 170 g (20.4 kCal)
Bok-choy (pak-choy, k'habeche ea China) e phehiloe, ntle le letsoai li-vithamine le liminerale tse ngata joalo ka: vithamine A - 23,6%, beta-carotene - 51%, vithamine C - 28,9%, vithamine K - 28,3%, potasiamo - 14,8%
- 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 C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- 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.
Tags: lik'halori tse 12 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, tse thusang Bok-choy (pak-choy, k'habeche ea China) e phehiloeng, ntle le letsoai, lik'halori, limatlafatsi, thepa ea bohlokoa Bock-choy (pak-choy, k'habeche ea China ) phehiloeng, ntle le letsoai