Tse ka Hare
Lisebelisoa Metsoako e mahlakoreng ea lijana 2
| Litapole tse halikiloeng (ho tloha ho phehiloeng) | 75.0 (grama) |
| Lijo tsa linaoa tse besitsoeng | 75.0 (grama) |
Mokhoa oa ho itokisa
U ka iketsetsa risepe ea hau u nahanne ka tahlehelo ea livithamini le liminerale u sebelisa k'homphieutha ea risepe ts'ebelisong.
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 | 384.9 kC | 1684 kC | 22.9% | 5.9% | 438 g, |
| Liprotheine | 20.1 g, | 76 g, | 26.4% | 6.9% | 378 g, |
| Mafura | 13 g, | 56 g, | 23.2% | 6% | 431 g, |
| Li-carbohydrate | 50 g, | 219 g, | 22.8% | 5.9% | 438 g, |
| manyolo acid | 0.2 g, | ~ | |||
| Lisele tsa fiber | 5.2 g, | 20 g, | 26% | 6.8% | 385 g, |
| metsi | 126 g, | 2273 g, | 5.5% | 1.4% | 1804 g, |
| Ash | 4.6 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 40 μg | 900 μg | 4.4% | 1.1% | 2250 g, |
| Retinol | 0.04 mg | ~ | |||
| Vithamine B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 6.9% | 375 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 2.9% | 900 g, |
| Vithamine B4, choline | 0.1 mg | 500 mg | 500000 g, | ||
| Vithamine B5, pantothenic | 1.1 mg | 5 mg | 22% | 5.7% | 455 g, |
| Vithamine B6, pyridoxine | 0.9 mg | 2 mg | 45% | 11.7% | 222 g, |
| Vithamine B9, folate | 65.4 μg | 400 μg | 16.4% | 4.3% | 612 g, |
| Vithamine C, ascorbic | 14.5 mg | 90 mg | 16.1% | 4.2% | 621 g, |
| Vithamine E, alpha tocopherol, TE | 3.3 mg | 15 mg | 22% | 5.7% | 455 g, |
| Vithamine H, biotin | 0.1 μg | 50 μg | 0.2% | 0.1% | 50000 g, |
| Vithamine PP, NE | 6.4366 mg | 20 mg | 32.2% | 8.4% | 311 g, |
| niacin | 3.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 1380 mg | 2500 mg | 55.2% | 14.3% | 181 g, |
| K'halsiamo, Ca | 123.3 mg | 1000 mg | 12.3% | 3.2% | 811 g, |
| Silicon, E. | 64.8 mg | 30 mg | 216% | 56.1% | 46 g, |
| Magnesiamo, Mg | 102.6 mg | 400 mg | 25.7% | 6.7% | 390 g, |
| Sodium, Na | 36.2 mg | 1300 mg | 2.8% | 0.7% | 3591 g, |
| Sebabole, S | 149.5 mg | 1000 mg | 15% | 3.9% | 669 g, |
| Phosphorus, P. | 470.5 mg | 800 mg | 58.8% | 15.3% | 170 g, |
| Chlorine, Cl | 108.8 mg | 2300 mg | 4.7% | 1.2% | 2114 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 1458.4 μg | ~ | |||
| Bohr, B. | 479.9 μg | ~ | |||
| Vanadium, V | 308.4 μg | ~ | |||
| Tšepe, Fe | 10.1 mg | 18 mg | 56.1% | 14.6% | 178 g, |
| Iodine, ke | 14.4 μg | 150 μg | 9.6% | 2.5% | 1042 g, |
| Cobalt, Co. | 19 μg | 10 μg | 190% | 49.4% | 53 g, |
| Lithium, Li | 90.2 μg | ~ | |||
| Manganese, Mong | 1.1429 mg | 2 mg | 57.1% | 14.8% | 175 g, |
| Koporo, Cu | 502.1 μg | 1000 μg | 50.2% | 13% | 199 g, |
| Molybdenum, Mo. | 37.1 μg | 70 μg | 53% | 13.8% | 189 g, |
| Nikele, Ni | 127.8 μg | ~ | |||
| Rubidium, Rb | 585.9 μg | ~ | |||
| Selenium, Haeba | 17.5 μg | 55 μg | 31.8% | 8.3% | 314 g, |
| Titan, uena | 105.6 μg | ~ | |||
| Ho tsuba, F | 66.1 μg | 4000 μg | 1.7% | 0.4% | 6051 g, |
| Chrome, Kr | 18.8 μg | 50 μg | 37.6% | 9.8% | 266 g, |
| Zinki, Zn | 2.6826 mg | 12 mg | 22.4% | 5.8% | 447 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 42.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 4.1 g, | max 100 g |
Boleng ba matla ke 384,9 kcal.
Sejana se rarahaneng 2 li-vithamine le liminerale tse ngata joalo ka: vithamine B1 - 26,7%, vithamine B2 - 11,1%, vithamine B5 - 22%, vithamine B6 - 45%, vithamine B9 - 16,4%, vithamine C - 16,1 %, vithamine E - 22%, vithamine PP - 32,2%, potasiamo - 55,2%, calcium - 12,3%, silicon - 216%, magnesium - 25,7%, phosphorus - 58,8%, tšepe - 56,1%, cobalt - 190%, manganese - 57,1%, koporo - 50,2%, molybdenum - 53%, selenium - 31,8%, chromium - 37,6%, zinki - 22,4%
- Vithamine B1 ke karolo ea li-enzyme tsa bohlokoahali tsa k'habohaedreite le metabolism ea matla, e fang 'mele matla le lintho tsa polasetiki, hammoho le metabolism ea li-amino acid tse nang le makala. Ho hloka vithamine ena ho lebisa ho mathata a tebileng a lits'ebetso tsa methapo, tšilo ea lijo le pelo.
- Vithamine B2 e nka karolo liketsong tsa redox, e ntlafatsa kutloisiso ea mmala oa sehlahlo sa pono le phetoho e lefifi. Ho ja lijo tse sa lekaneng tsa vithamine B2 ho tsamaisana le ho tlola boemo ba letlalo, lera la mucous, leseli le holofetseng le pono ea shoalane.
- Vithamine B5 nka karolo ka protheine, mafura, k'habohaedreite metabolism, k'holeseterole metabolism, tswakana tsa palo ea li-hormone, haemoglobin, khothalletsa absorption ea amino acid le tsoekere ka maleng, tšehetsa mosebetsi oa adrenal cortex. Ho haella ha pantothenic acid ho ka baka tšenyo letlalong le manong.
- Vithamine B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- 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 PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho noa vithamine e sa lekaneng ho tsamaisana le ho ferekana ha boemo bo tloaelehileng ba letlalo, pampiri ea meno le tsamaiso ea methapo.
- 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.
- 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.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- magnesium e nka karolo metabolism ea matla, synthesis ea liprotheine, li-acid tsa nucleic, e na le matla a ho tsitsisa lera, ho hlokahala ho boloka homeostasis ea calcium, potasiamo le sodium. Ho haella ha magnesium ho lebisa ho hypomagnesemia, kotsi e eketsehang ea ho ba le khatello e phahameng ea mali, lefu la pelo.
- phosphorus e nka karolo lits'ebetsong tse ngata tsa mmele, ho kenyeletsoa metabolism ea matla, e laola botsitso ba acid-base, ke karolo ea phospholipids, nucleotides le nucleic acid, ea hlokahala bakeng sa ho ts'oaroa ha masapo le meno. Khaello e lebisa ho anorexia, khaello ea mali, li-rickets.
- tšepe ke karolo ea liprotheine tsa mesebetsi e fapaneng, ho kenyeletsoa le li-enzyme. E nka karolo ho tsamaisoa ha lielektrone, oksijene, e netefatsa ts'ebetso ea liphetoho tsa redox le ts'ebetso ea peroxidation. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali ea hypochromic, atony e haelloang ke myoglobin ea mesifa ea masapo, mokhathala o eketsehileng, myocardiopathy, atrophic gastritis.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
- Molybdenum ke cofactor ea li-enzyme tse ngata tse fanang ka metabolism ea amino acid e nang le sebabole, purines le pyrimidines.
- Selenium - karolo ea bohlokoa ea sistimi ea ts'ireletso ea antioxidant ea 'mele oa motho, e na le phello ea boits'ireletso ea mmele, e nka karolo ho laoleng ketso ea lihormone tsa qoqotho. Khaello e lebisa ho lefu la Kashin-Beck (lefu la masapo le nang le bofokoli bo bongata ba manonyeletso, mokokotlo le lipheletso), lefu la Keshan (lefu la pelo le tšoaetsoang), lefutso thrombastenia.
- Chrome e nka karolo ho laola maemo a tsoekere ea mali, e matlafatsang phello ea insulin. Khaello e lebisa ho fokotseheng ha mamello ea tsoekere.
- zinki ke karolo ea li-enzyme tse fetang 300, e kenang ts'ebetsong ea ho kopanya le ho bola ha lik'habohaedreite, liprotheine, mafura, li-acid tsa nucleic le taolo ea polelo ea liphatsa tsa lefutso tse ngata. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali, ho itšireletsa mafung a bobeli, ho thatafala ha sebete, ho se sebetse ka thobalano le mathata a lesea. Liphuputso tsa morao-rao li senotse bokhoni ba litekanyetso tse phahameng tsa zinki ho sitisa ho monya koporo mme ka tsela eo li kenya letsoho kholisong ea phokolo ea mali.
Tags: Mokhoa oa ho pheha, lik'halori 384,9 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Complex side dish 2, risepe, likhalori, limatlafatsi