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 | 32 kC | 1684 kC | 1.9% | 5.9% | 5263 g, |
| Liprotheine | 1.83 g, | 76 g, | 2.4% | 7.5% | 4153 g, |
| Mafura | 0.19 g, | 56 g, | 0.3% | 0.9% | 29474 g, |
| Li-carbohydrate | 4.74 g, | 219 g, | 2.2% | 6.9% | 4620 g, |
| Lisele tsa fiber | 2.6 g, | 20 g, | 13% | 40.6% | 769 g, |
| metsi | 89.83 g, | 2273 g, | 4% | 12.5% | 2530 g, |
| Ash | 0.81 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 50 μg | 900 μg | 5.6% | 17.5% | 1800 g, |
| beta carotenes | 0.598 mg | 5 mg | 12% | 37.5% | 836 g, |
| Lutein + Zeaxanthin | 1137 μg | ~ | |||
| Vithamine B1, thiamine | 0.055 mg | 1.5 mg | 3.7% | 11.6% | 2727 g, |
| Vithamine B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 13.8% | 2250 g, |
| Vithamine B4, choline | 5.7 mg | 500 mg | 1.1% | 3.4% | 8772 g, |
| Vithamine B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.7% | 6667 g, |
| Vithamine B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 9.7% | 3279 g, |
| Vithamine B9, folate | 64 μg | 400 μg | 16% | 50% | 625 g, |
| Vithamine C, ascorbic | 18.8 mg | 90 mg | 20.9% | 65.3% | 479 g, |
| Vithamine E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 11.6% | 2727 g, |
| Vithamine K, phylloquinone | 207 μg | 120 μg | 172.5% | 539.1% | 58 g, |
| Vithamine PP, NE | 0.525 mg | 20 mg | 2.6% | 8.1% | 3810 g, |
| macronutrients | |||||
| Potasiamo, K | 276 mg | 2500 mg | 11% | 34.4% | 906 g, |
| K'halsiamo, Ca | 72 mg | 1000 mg | 7.2% | 22.5% | 1389 g, |
| Magnesiamo, Mg | 20 mg | 400 mg | 5% | 15.6% | 2000 g, |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 3.8% | 8125 g, |
| Sebabole, S | 18.3 mg | 1000 mg | 1.8% | 5.6% | 5464 g, |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 14.4% | 2162 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.48 mg | 18 mg | 8.2% | 25.6% | 1216 g, |
| Manganese, Mong | 0.16 mg | 2 mg | 8% | 25% | 1250 g, |
| Koporo, Cu | 83 μg | 1000 μg | 8.3% | 25.9% | 1205 g, |
| Selenium, Haeba | 0.6 μg | 55 μg | 1.1% | 3.4% | 9167 g, |
| Zinki, Zn | 0.39 mg | 12 mg | 3.3% | 10.3% | 3077 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 2.33 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.132 g, | ~ | |||
| valine | 0.081 g, | ~ | |||
| Histidine * | 0.032 g, | ~ | |||
| Isoleucine | 0.077 g, | ~ | |||
| leucine | 0.109 g, | ~ | |||
| lysine | 0.091 g, | ~ | |||
| methionine | 0.02 g, | ~ | |||
| threonine | 0.072 g, | ~ | |||
| boitumelo | 0.02 g, | ~ | |||
| phenylalanine | 0.059 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.082 g, | ~ | |||
| Asiti ea aspartic | 0.169 g, | ~ | |||
| glycine | 0.091 g, | ~ | |||
| Asiti ea Glutamic | 0.378 g, | ~ | |||
| proline | 0.121 g, | ~ | |||
| serine | 0.082 g, | ~ | |||
| tyrosine | 0.053 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.032 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.001 g, | ~ | |||
| 16: 0 Palmitic | 0.028 g, | ~ | |||
| 18: 0 Stearin | 0.003 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.027 g, | Metsotso e 16.8 г | 0.2% | 0.6% | |
| 18:1 Olein (omega-9) | 0.027 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.074 g, | ho tloha 11.2 ho ea 20.6 | 0.7% | 2.2% | |
| 18: 2 Linoleic | 0.07 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% | 1.3% | |
| Omega-6 mafura a acids | 0.07 g, | ho tloha 4.7 ho ea 16.8 | 1.5% | 4.7% |
Boleng ba matla ke 32 kcal.
- kholo = 25 gr (8 kcal)
- senoelo, se khaotsoe = 100 g (32 kCal)
- tbsp e khethiloeng = 6 g (1.9 kCal)
- e mahareng (4-1 / 8 ″ bolelele) = 15 g (4.8 kCal)
- nyane (3 ″ bolelele) = 5 g (1.6 kCal)
Eiee e tala ho tloha peo (ho kenyeletsoa meroho le li-bulbs tse nyane) li-vithamine le liminerale tse ngata tse kang: beta-carotene - 12%, vithamine B9 - 16%, vithamine C - 20,9%, vithamine K - 172,5%, potasiamo - 11%
- 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 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: khalori dikahare 32 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, livithamine, liminerale, ke eng e thusang Green onion ho tloha peo (ho kenyeletsoa meroho le li-bulbs tse nyenyane), lik'hilojule, limatlafatsi, thepa ea bohlokoa Lieie tse tala ho tloha peo (ho kenyeletsoa meroho le li-bulbs tse nyenyane)