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 | 15 kC | 1684 kC | 0.9% | 6% | 11227 g, |
| Liprotheine | 1.8 g, | 76 g, | 2.4% | 16% | 4222 g, |
| Mafura | 0.18 g, | 56 g, | 0.3% | 2% | 31111 g, |
| Li-carbohydrate | 1.48 g, | 219 g, | 0.7% | 4.7% | 14797 g, |
| Lisele tsa fiber | 1 g, | 20 g, | 5% | 33.3% | 2000 g, |
| metsi | 94.32 g, | 2273 g, | 4.1% | 27.3% | 2410 g, |
| Ash | 1.22 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 39 μg | 900 μg | 4.3% | 28.7% | 2308 g, |
| beta carotenes | 0.465 mg | 5 mg | 9.3% | 62% | 1075 g, |
| Likopi | 23 μg | ~ | |||
| Lutein + Zeaxanthin | 595 μg | ~ | |||
| Vithamine B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 24% | 2778 g, |
| Vithamine B2, riboflavin | 0.089 mg | 1.8 mg | 4.9% | 32.7% | 2022 g, |
| Vithamine B5, pantothenic | 0.124 mg | 5 mg | 2.5% | 16.7% | 4032 g, |
| Vithamine B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 32.7% | 2041 g, |
| Vithamine B9, folate | 85 μg | 400 μg | 21.3% | 142% | 471 g, |
| Vithamine C, ascorbic | 16.5 mg | 90 mg | 18.3% | 122% | 545 g, |
| Vithamine E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 12.7% | 5172 g, |
| Vithamine K, phylloquinone | 39 μg | 120 μg | 32.5% | 216.7% | 308 g, |
| Vithamine PP, NE | 0.851 mg | 20 mg | 4.3% | 28.7% | 2350 g, |
| macronutrients | |||||
| Potasiamo, K | 172 mg | 2500 mg | 6.9% | 46% | 1453 g, |
| K'halsiamo, Ca | 15 mg | 1000 mg | 1.5% | 10% | 6667 g, |
| Magnesiamo, Mg | 9 mg | 400 mg | 2.3% | 15.3% | 4444 g, |
| Sodium, Na | 26 mg | 1300 mg | 2% | 13.3% | 5000 g, |
| Sebabole, S | 18 mg | 1000 mg | 1.8% | 12% | 5556 g, |
| Phosphorus, P. | 38 mg | 800 mg | 4.8% | 32% | 2105 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.6 mg | 18 mg | 3.3% | 22% | 3000 g, |
| Manganese, Mong | 0.152 mg | 2 mg | 7.6% | 50.7% | 1316 g, |
| Koporo, Cu | 107 μg | 1000 μg | 10.7% | 71.3% | 935 g, |
| Selenium, Haeba | 1.6 μg | 55 μg | 2.9% | 19.3% | 3438 g, |
| Zinki, Zn | 0.47 mg | 12 mg | 3.9% | 26% | 2553 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.084 g, | ~ | |||
| valine | 0.069 g, | ~ | |||
| Histidine * | 0.028 g, | ~ | |||
| Isoleucine | 0.066 g, | ~ | |||
| leucine | 0.078 g, | ~ | |||
| lysine | 0.085 g, | ~ | |||
| methionine | 0.017 g, | ~ | |||
| threonine | 0.05 g, | ~ | |||
| boitumelo | 0.018 g, | ~ | |||
| phenylalanine | 0.043 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.085 g, | ~ | |||
| Asiti ea aspartic | 0.209 g, | ~ | |||
| glycine | 0.058 g, | ~ | |||
| Asiti ea Glutamic | 0.295 g, | ~ | |||
| proline | 0.096 g, | ~ | |||
| serine | 0.069 g, | ~ | |||
| tyrosine | 0.029 g, | ~ | |||
| Cysteine ea tlhaho | 0.021 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.041 g, | max 18.7 g | |||
| 12:0 Lauric | 0.001 g, | ~ | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.037 g, | ~ | |||
| 18: 0 Stearin | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.006 g, | Metsotso e 16.8 г | |||
| 16: 1 Li-Palmitoleic | 0.001 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.079 g, | ho tloha 11.2 ho ea 20.6 | 0.7% | 4.7% | |
| 18: 2 Linoleic | 0.075 g, | ~ | |||
| 18:3 Linolenic | 0.004 g, | ~ | |||
| Omega-3 mafura a acids | 0.004 g, | ho tloha 0.9 ho ea 3.7 | 0.4% | 2.7% | |
| Omega-6 mafura a acids | 0.075 g, | ho tloha 4.7 ho ea 16.8 | 1.6% | 10.7% |
Boleng ba matla ke 15 kcal.
- Senoelo sa 0,5 = 122 g (18.3 kCal)
- ka (300 x 407) = 411 g (61.7 kCal)
Asparagus, makotikoting, ha ho letsoai le ekelitsoeng livithamini le liminerale tse ruileng joalo ka: vithamine B9 - 21,3%, vithamine C - 18,3%, vithamine K - 32,5%
- 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 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.
Tags: lik'halori tse 15 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini, liminerale, se bohlokoa Asparagus, makotikoting, ntle le letsoai le ekelitsoeng, lik'halori, limatlafatsi, thepa ea bohlokoa Asparagus, makotikoting, ntle le letsoai