Metsoako Sopho ea tlhapi
| litlhapi tse nyane (sehlopha sa I) | 200.0 (grama) |
| pikeperch | 150.0 (grama) |
| burbot | 150.0 (grama) |
| litapole | 300.0 (grama) |
| anyanese | 50.0 (grama) |
| motso oa parsley | 10.0 (grama) |
| botoro | 20.0 (grama) |
| parsley | 4.0 (grama) |
| metsi | 1100.0 (grama) |
Moro o phehiloe ho tsoa litlhaping tse nyane ebe o tlhotliloeng. Litapole li beoa ka har'a moro o belang o nang le li-tubers tse felletseng, lihlooho tsa onion, parsley, li sehiloe likotoana tse tšesaane ebe lia phehoa. Metsotso e 15 pele sopho ea litlhapi e lokile, beha likarolo tse lokiselitsoeng tsa litlhapi (pike perch fillet ka letlalo le masapo le masapo a burbot ntle le letlalo le masapo a likhopo). Qetellong ea ho pheha, botoro e kenngoa tsebeng. Meroho e entsoeng hantle e fuoa sopho ea litlhapi ka thoko. Ha sopho ea litlhapi e pheha ka bongata, litlhapi li phehoa ka thoko ebe li fuoa matsatsi a phomolo. Sopho ea litlhapi ea ho tšoasa litlhapi e ka pheha ntle le oli. E ka lokisoa ho tsoa pikeng e le 'ngoe kapa burbot, kapa ho catfish, pike, chum saalmon, carp, ka ho latellana, ho eketsa ho beoa ha litlhapi.
Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 66.7 kC | 1684 kC | 4% | 6% | 2525 g, |
| Liprotheine | 8.5 g, | 76 g, | 11.2% | 16.8% | 894 g, |
| Mafura | 1.9 g, | 56 g, | 3.4% | 5.1% | 2947 g, |
| Li-carbohydrate | 4.3 g, | 219 g, | 2% | 3% | 5093 g, |
| manyolo acid | 0.05 g, | ~ | |||
| Lisele tsa fiber | 0.5 g, | 20 g, | 2.5% | 3.7% | 4000 g, |
| metsi | 128.1 g, | 2273 g, | 5.6% | 8.4% | 1774 g, |
| Ash | 0.6 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 20 μg | 900 μg | 2.2% | 3.3% | 4500 g, |
| Retinol | 0.02 mg | ~ | |||
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 g, |
| Vithamine B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 g, |
| Vithamine B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 2.1% | 7143 g, |
| Vithamine B6, pyridoxine | 0.1 mg | 2 mg | 5% | 7.5% | 2000 g, |
| Vithamine B9, folate | 4.6 μg | 400 μg | 1.2% | 1.8% | 8696 g, |
| Vithamine C, ascorbic | 2.7 mg | 90 mg | 3% | 4.5% | 3333 g, |
| Vithamine D, calciferol | 0.002 μg | 10 μg | 500000 g, | ||
| Vithamine E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3% | 5000 g, |
| Vithamine H, biotin | 0.05 μg | 50 μg | 0.1% | 0.1% | 100000 g, |
| Vithamine PP, NE | 2.011 mg | 20 mg | 10.1% | 15.1% | 995 g, |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 181 mg | 2500 mg | 7.2% | 10.8% | 1381 g, |
| K'halsiamo, Ca | 8.8 mg | 1000 mg | 0.9% | 1.3% | 11364 g, |
| Magnesiamo, Mg | 8.3 mg | 400 mg | 2.1% | 3.1% | 4819 g, |
| Sodium, Na | 4.2 mg | 1300 mg | 0.3% | 0.4% | 30952 g, |
| Sebabole, S | 28.8 mg | 1000 mg | 2.9% | 4.3% | 3472 g, |
| Phosphorus, P. | 41.8 mg | 800 mg | 5.2% | 7.8% | 1914 g, |
| Chlorine, Cl | 48.4 mg | 2300 mg | 2.1% | 3.1% | 4752 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 227.4 μg | ~ | |||
| Bohr, B. | 34.8 μg | ~ | |||
| Vanadium, V | 37.3 μg | ~ | |||
| Tšepe, Fe | 0.3 mg | 18 mg | 1.7% | 2.5% | 6000 g, |
| Iodine, ke | 6.4 μg | 150 μg | 4.3% | 6.4% | 2344 g, |
| Cobalt, Co. | 3.4 μg | 10 μg | 34% | 51% | 294 g, |
| Lithium, Li | 19.3 μg | ~ | |||
| Manganese, Mong | 0.0545 mg | 2 mg | 2.7% | 4% | 3670 g, |
| Koporo, Cu | 48.7 μg | 1000 μg | 4.9% | 7.3% | 2053 g, |
| Molybdenum, Mo. | 3.1 μg | 70 μg | 4.4% | 6.6% | 2258 g, |
| Nikele, Ni | 3 μg | ~ | |||
| Rubidium, Rb | 139.5 μg | ~ | |||
| Ho tsuba, F | 84.7 μg | 4000 μg | 2.1% | 3.1% | 4723 g, |
| Chrome, Kr | 17.4 μg | 50 μg | 34.8% | 52.2% | 287 g, |
| Zinki, Zn | 0.3063 mg | 12 mg | 2.6% | 3.9% | 3918 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 3.6 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.6 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 9.8 mg | boholo ba 300 mg |
Boleng ba matla ke 66,7 kcal.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
- 84 kC
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