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 | 20 kC | 1684 kC | 1.2% | 6% | 8420 g, |
| Liprotheine | 1.14 g, | 76 g, | 1.5% | 7.5% | 6667 g, |
| Mafura | 0.23 g, | 56 g, | 0.4% | 2% | 24348 g, |
| Li-carbohydrate | 0.86 g, | 219 g, | 0.4% | 2% | 25465 g, |
| Lisele tsa fiber | 3.5 g, | 20 g, | 17.5% | 87.5% | 571 g, |
| metsi | 93.2 g, | 2273 g, | 4.1% | 20.5% | 2439 g, |
| Ash | 1.07 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 381 μg | 900 μg | 42.3% | 211.5% | 236 g, |
| beta carotenes | 4.575 mg | 5 mg | 91.5% | 457.5% | 109 g, |
| Lutein + Zeaxanthin | 8440 μg | ~ | |||
| Vithamine B1, thiamine | 0.045 mg | 1.5 mg | 3% | 15% | 3333 g, |
| Vithamine B2, riboflavin | 0.072 mg | 1.8 mg | 4% | 20% | 2500 g, |
| Vithamine B5, pantothenic | 0.274 mg | 5 mg | 5.5% | 27.5% | 1825 g, |
| Vithamine B6, pyridoxine | 0.18 mg | 2 mg | 9% | 45% | 1111 g, |
| Vithamine B9, folate | 118 μg | 400 μg | 29.5% | 147.5% | 339 g, |
| Vithamine C, ascorbic | 27.4 mg | 90 mg | 30.4% | 152% | 328 g, |
| Vithamine E, alpha tocopherol, TE | 1.88 mg | 15 mg | 12.5% | 62.5% | 798 g, |
| Vithamine K, phylloquinone | 367.6 μg | 120 μg | 306.3% | 1531.5% | 33 g, |
| Vithamine PP, NE | 0.411 mg | 20 mg | 2.1% | 10.5% | 4866 g, |
| macronutrients | |||||
| Potasiamo, K | 203 mg | 2500 mg | 8.1% | 40.5% | 1232 g, |
| K'halsiamo, Ca | 137 mg | 1000 mg | 13.7% | 68.5% | 730 g, |
| Magnesiamo, Mg | 22 mg | 400 mg | 5.5% | 27.5% | 1818 g, |
| Sodium, Na | 265 mg | 1300 mg | 20.4% | 102% | 491 g, |
| Sebabole, S | 11.4 mg | 1000 mg | 1.1% | 5.5% | 8772 g, |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 18% | 2759 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 0.8 mg | 18 mg | 4.4% | 22% | 2250 g, |
| Manganese, Mong | 0.337 mg | 2 mg | 16.9% | 84.5% | 593 g, |
| Koporo, Cu | 253 μg | 1000 μg | 25.3% | 126.5% | 395 g, |
| Selenium, Haeba | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g, |
| Zinki, Zn | 0.14 mg | 12 mg | 1.2% | 6% | 8571 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.53 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.072 g, | ~ | |||
| valine | 0.078 g, | ~ | |||
| Histidine * | 0.028 g, | ~ | |||
| Isoleucine | 0.059 g, | ~ | |||
| leucine | 0.105 g, | ~ | |||
| lysine | 0.074 g, | ~ | |||
| methionine | 0.026 g, | ~ | |||
| threonine | 0.063 g, | ~ | |||
| boitumelo | 0.02 g, | ~ | |||
| phenylalanine | 0.07 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.078 g, | ~ | |||
| Asiti ea aspartic | 0.121 g, | ~ | |||
| glycine | 0.069 g, | ~ | |||
| Asiti ea Glutamic | 0.156 g, | ~ | |||
| proline | 0.054 g, | ~ | |||
| serine | 0.047 g, | ~ | |||
| tyrosine | 0.044 g, | ~ | |||
| Cysteine ea tlhaho | 0.013 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.053 g, | max 18.7 g | |||
| 8: 0 Khalase | 0.001 g, | ~ | |||
| 10: 0 Capric | 0.001 g, | ~ | |||
| 12:0 Lauric | 0.001 g, | ~ | |||
| 14: 0 Myristic | 0.002 g, | ~ | |||
| 16: 0 Palmitic | 0.041 g, | ~ | |||
| 18: 0 Stearin | 0.007 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.015 g, | Metsotso e 16.8 г | 0.1% | 0.5% | |
| 16: 1 Li-Palmitoleic | 0.011 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.004 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.091 g, | ho tloha 11.2 ho ea 20.6 | 0.8% | 4% | |
| 18: 2 Linoleic | 0.028 g, | ~ | |||
| 18:3 Linolenic | 0.064 g, | ~ | |||
| Omega-3 mafura a acids | 0.064 g, | ho tloha 0.9 ho ea 3.7 | 7.1% | 35.5% | |
| Omega-6 mafura a acids | 0.028 g, | ho tloha 4.7 ho ea 16.8 | 0.6% | 3% |
Boleng ba matla ke 20 kcal.
- senoelo, se khaotsoe = 144 g (28.8 kCal)
Turnip, meroho, e phehiloeng, e nang le letsoai o na le livithamini le liminerale tse ngata joalo ka: vithamine A - 42,3%, beta-carotene - 91,5%, vithamine B9 - 29,5%, vithamine C - 30,4%, vithamine E - 12,5%, vithamine K - 306,3%, calcium - 13,7%, mankanese - 16,9%, koporo - 25,3%
- 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 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 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 20 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, li-turnips tse thusang, litlama, tse phehiloeng, tse nang le letsoai, likhalori, limatlafatsi, thepa ea bohlokoa Turnips, meroho, e phehiloeng, le letsoai