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 | 29 kC | 1684 kC | 1.7% | 5.9% | 5807 g, |
| Liprotheine | 3.35 g, | 76 g, | 4.4% | 15.2% | 2269 g, |
| Mafura | 0.42 g, | 56 g, | 0.8% | 2.8% | 13333 g, |
| Li-carbohydrate | 1.58 g, | 219 g, | 0.7% | 2.4% | 13861 g, |
| Lisele tsa fiber | 3.4 g, | 20 g, | 17% | 58.6% | 588 g, |
| metsi | 90.4 g, | 2273 g, | 4% | 13.8% | 2514 g, |
| Ash | 0.85 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 538 μg | 900 μg | 59.8% | 206.2% | 167 g, |
| beta carotenes | 6.459 mg | 5 mg | 129.2% | 445.5% | 77 g, |
| Lutein + Zeaxanthin | 11915 μg | ~ | |||
| Vithamine B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 12.4% | 2778 g, |
| Vithamine B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 14.1% | 2432 g, |
| Vithamine B4, choline | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 g, |
| Vithamine B5, pantothenic | 0.069 mg | 5 mg | 1.4% | 4.8% | 7246 g, |
| Vithamine B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 g, |
| Vithamine B9, folate | 39 μg | 400 μg | 9.8% | 33.8% | 1026 g, |
| Vithamine C, ascorbic | 21.8 mg | 90 mg | 24.2% | 83.4% | 413 g, |
| Vithamine E, alpha tocopherol, TE | 2.66 mg | 15 mg | 17.7% | 61% | 564 g, |
| Vithamine K, phylloquinone | 518.9 μg | 120 μg | 432.4% | 1491% | 23 g, |
| Vithamine PP, NE | 0.468 mg | 20 mg | 2.3% | 7.9% | 4274 g, |
| macronutrients | |||||
| Potasiamo, K | 224 mg | 2500 mg | 9% | 31% | 1116 g, |
| K'halsiamo, Ca | 152 mg | 1000 mg | 15.2% | 52.4% | 658 g, |
| Magnesiamo, Mg | 26 mg | 400 mg | 6.5% | 22.4% | 1538 g, |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 4.1% | 8667 g, |
| Sebabole, S | 33.5 mg | 1000 mg | 3.4% | 11.7% | 2985 g, |
| Phosphorus, P. | 34 mg | 800 mg | 4.3% | 14.8% | 2353 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.94 mg | 18 mg | 10.8% | 37.2% | 928 g, |
| Manganese, Mong | 0.475 mg | 2 mg | 23.8% | 82.1% | 421 g, |
| Koporo, Cu | 150 μg | 1000 μg | 15% | 51.7% | 667 g, |
| Selenium, Haeba | 1.2 μg | 55 μg | 2.2% | 7.6% | 4583 g, |
| Zinki, Zn | 0.41 mg | 12 mg | 3.4% | 11.7% | 2927 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.75 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.21 g, | ~ | |||
| valine | 0.228 g, | ~ | |||
| Histidine * | 0.081 g, | ~ | |||
| Isoleucine | 0.173 g, | ~ | |||
| leucine | 0.307 g, | ~ | |||
| lysine | 0.218 g, | ~ | |||
| methionine | 0.076 g, | ~ | |||
| threonine | 0.184 g, | ~ | |||
| boitumelo | 0.058 g, | ~ | |||
| phenylalanine | 0.206 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.229 g, | ~ | |||
| Asiti ea aspartic | 0.353 g, | ~ | |||
| glycine | 0.201 g, | ~ | |||
| Asiti ea Glutamic | 0.457 g, | ~ | |||
| proline | 0.158 g, | ~ | |||
| serine | 0.137 g, | ~ | |||
| tyrosine | 0.13 g, | ~ | |||
| Cysteine ea tlhaho | 0.038 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.099 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.002 g, | ~ | |||
| 10: 0 Capric | 0.002 g, | ~ | |||
| 12:0 Lauric | 0.002 g, | ~ | |||
| 14: 0 Myristic | 0.004 g, | ~ | |||
| 16: 0 Palmitic | 0.076 g, | ~ | |||
| 18: 0 Stearin | 0.014 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.028 g, | Metsotso e 16.8 г | 0.2% | 0.7% | |
| 16: 1 Li-Palmitoleic | 0.02 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.007 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.17 g, | ho tloha 11.2 ho ea 20.6 | 1.5% | 5.2% | |
| 18: 2 Linoleic | 0.051 g, | ~ | |||
| 18:3 Linolenic | 0.119 g, | ~ | |||
| Omega-3 mafura a acids | 0.119 g, | ho tloha 0.9 ho ea 3.7 | 13.2% | 45.5% | |
| Omega-6 mafura a acids | 0.051 g, | ho tloha 4.7 ho ea 16.8 | 1.1% | 3.8% |
Boleng ba matla ke 29 kcal.
- senoelo = 164 g (47.6 kCal)
- sephutheloana (10 oz) chai = 220 g (63.8 kCal)
Turnips, meroho, hoamisoa, ho phehiloe, ha ho letsoai li-vithamine le liminerale tse ngata joalo ka: vithamine A - 59,8%, beta-carotene - 129,2%, vithamine C - 24,2%, vithamine E - 17,7%, vithamine K - 432,4%, calcium - 15,2%, mankanese - 23,8%, koporo - 15%
- 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 e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea 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.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- 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.
- 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.
Tags: lik'halori tse 29 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, melemo ea Turnips, meroho, hoamisoa, ho belisoa, ho se letsoai, lik'halori, limatlafatsi, thepa ea bohlokoa Turnips, meroho, hoamisoa, ho belisoa, ho se letsoai