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 | 34 kC | 1684 kC | 2% | 5.9% | 4953 g, |
| Liprotheine | 2.99 g, | 76 g, | 3.9% | 11.5% | 2542 g, |
| Mafura | 0.38 g, | 56 g, | 0.7% | 2.1% | 14737 g, |
| Li-carbohydrate | 1.64 g, | 219 g, | 0.7% | 2.1% | 13354 g, |
| Lisele tsa fiber | 3.1 g, | 20 g, | 15.5% | 45.6% | 645 g, |
| metsi | 91.04 g, | 2273 g, | 4% | 11.8% | 2497 g, |
| Ash | 0.85 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 431 μg | 900 μg | 47.9% | 140.9% | 209 g, |
| beta carotenes | 5.167 mg | 5 mg | 103.3% | 303.8% | 97 g, |
| Lutein + Zeaxanthin | 9532 μg | ~ | |||
| Vithamine B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 9.7% | 3000 g, |
| Vithamine B2, riboflavin | 0.065 mg | 1.8 mg | 3.6% | 10.6% | 2769 g, |
| Vithamine B4, choline | 2.1 mg | 500 mg | 0.4% | 1.2% | 23810 g, |
| Vithamine B5, pantothenic | 0.083 mg | 5 mg | 1.7% | 5% | 6024 g, |
| Vithamine B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 10% | 2985 g, |
| Vithamine B9, folate | 33 μg | 400 μg | 8.3% | 24.4% | 1212 g, |
| Vithamine C, ascorbic | 18.2 mg | 90 mg | 20.2% | 59.4% | 495 g, |
| Vithamine E, alpha tocopherol, TE | 2.13 mg | 15 mg | 14.2% | 41.8% | 704 g, |
| Vithamine K, phylloquinone | 415.1 μg | 120 μg | 345.9% | 1017.4% | 29 g, |
| Vithamine PP, NE | 0.486 mg | 20 mg | 2.4% | 7.1% | 4115 g, |
| macronutrients | |||||
| Potasiamo, K | 216 mg | 2500 mg | 8.6% | 25.3% | 1157 g, |
| K'halsiamo, Ca | 128 mg | 1000 mg | 12.8% | 37.6% | 781 g, |
| Magnesiamo, Mg | 24 mg | 400 mg | 6% | 17.6% | 1667 g, |
| Sodium, Na | 255 mg | 1300 mg | 19.6% | 57.6% | 510 g, |
| Sebabole, S | 29.9 mg | 1000 mg | 3% | 8.8% | 3344 g, |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 11.8% | 2500 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 1.75 mg | 18 mg | 9.7% | 28.5% | 1029 g, |
| Manganese, Mong | 0.4 mg | 2 mg | 20% | 58.8% | 500 g, |
| Koporo, Cu | 133 μg | 1000 μg | 13.3% | 39.1% | 752 g, |
| Selenium, Haeba | 1.1 μg | 55 μg | 2% | 5.9% | 5000 g, |
| Zinki, Zn | 0.37 mg | 12 mg | 3.1% | 9.1% | 3243 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.95 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.176 g, | ~ | |||
| valine | 0.193 g, | ~ | |||
| Histidine * | 0.07 g, | ~ | |||
| Isoleucine | 0.151 g, | ~ | |||
| leucine | 0.257 g, | ~ | |||
| lysine | 0.187 g, | ~ | |||
| methionine | 0.065 g, | ~ | |||
| threonine | 0.156 g, | ~ | |||
| boitumelo | 0.049 g, | ~ | |||
| phenylalanine | 0.171 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.195 g, | ~ | |||
| Asiti ea aspartic | 0.304 g, | ~ | |||
| glycine | 0.169 g, | ~ | |||
| Asiti ea Glutamic | 0.41 g, | ~ | |||
| proline | 0.135 g, | ~ | |||
| serine | 0.119 g, | ~ | |||
| tyrosine | 0.109 g, | ~ | |||
| Cysteine ea tlhaho | 0.032 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.085 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 | 0.003 g, | ~ | |||
| 16: 0 Palmitic | 0.065 g, | ~ | |||
| 18: 0 Stearin | 0.012 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.024 g, | Metsotso e 16.8 г | 0.1% | 0.3% | |
| 16: 1 Li-Palmitoleic | 0.016 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.008 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.16 g, | ho tloha 11.2 ho ea 20.6 | 1.4% | 4.1% | |
| 18: 2 Linoleic | 0.046 g, | ~ | |||
| 18:3 Linolenic | 0.114 g, | ~ | |||
| Omega-3 mafura a acids | 0.114 g, | ho tloha 0.9 ho ea 3.7 | 12.7% | 37.4% | |
| Omega-6 mafura a acids | 0.046 g, | ho tloha 4.7 ho ea 16.8 | 1% | 2.9% |
Boleng ba matla ke 34 kcal.
- senoelo = 163 g (55.4 kCal)
- Senoelo sa 0,5 = 86 g (29.2 kCal)
Turnip le litlama, hoamisoa, phehiloeng, le letsoai li-vithamine le liminerale tse ngata joalo ka: vithamine A - 47,9%, beta-carotene - 103,3%, vithamine C - 20,2%, vithamine E - 14,2%, vithamine K - 345,9%, calcium - 12,8%, mankanese - 20%, koporo - 13,3%
- 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 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 34 kcal, metsoako ea lik'hemik'hale, boleng ba phepo, livithamini, liminerale, li-turnips tse nang le litlama, tse hoamisitsoeng, tse phehiloeng, tse nang le letsoai, likhalori, limatlafatsi, thepa ea bohlokoa.