Tse ka Hare
Metsoako Litlhapi tse halikiloeng
| libaka tsa leoatle | 1026.0 (grama) |
| anyanese | 150.0 (grama) |
| phofo ea koro, premium | 10.0 (grama) |
| majarine | 100.0 (grama) |
| parsley | 7.0 (grama) |
| pepere e mongobo fatše | 0.5 (grama) |
| letsoai la tafole | 12.0 (grama) |
Mokhoa oa ho itokisa
”Litloaelo tsa ho behela li fanoa bakeng sa tlhapi ea leoatleng, e nang le cod e se nang hlooho. 2 Ha ho etsoa tlhapi ea minced, ho lumelloa ho sebelisa litlhapi tsa mefuta e meng e nang le dikahare tse sa reng letho tsa masapo a mesifa. Fillet ea bass ea leoatle, kapa cod, kapa catfish, kapa pike perch ntle le letlalo le masapo kapa ka letlalo ntle le masapo, kapa fillet ea carp ea khoebo e khaoloa likoto ebe e lumelloa ho pheha. Sila litlhapi tse feliloeng, eketsa lieiee e halikiloeng, parsley, mongobo o mosoeu ebe u kopanya ka botlalo. Ha u pheha litlhapi tse halikiloeng ka raese, tlhapi ea minced e feliloeng e kopantsoe le raese e sitsoeng; tlhapi ea minced e nang le raese le vizigu-le raese e sa hlapolloang le viziga e lokisitsoeng. Pele o belisoa, vizigu e omileng e ineloa lihora tse 2-3 metsing a batang ebe e belisoa ho fihlela e nolofalitsoe ka botlalo metsing a letsoai (10 g ea letsoai ka litara e le 1 ea metsi). Viziga e feliloeng ea khabeloa kapa ea fetisoa ka grinder ea nama, ebe ea futhumatsoa ka majarine e qhibilihisitsoeng. Ho tloha vizigi o ka pheha nama e ikemetseng ea minced ka tsela e ts'oanang le tlhapi ea minced le raese le viziga, o tlosa boima ba litlhapi tse feliloeng ka vizigi e lekanang.
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 | 286.2 kC | 1684 kC | 17% | 5.9% | 588 g, |
| Liprotheine | 35.4 g, | 76 g, | 46.6% | 16.3% | 215 g, |
| Mafura | 15.1 g, | 56 g, | 27% | 9.4% | 371 g, |
| Li-carbohydrate | 2.2 g, | 219 g, | 1% | 0.3% | 9955 g, |
| manyolo acid | 49.4 g, | ~ | |||
| Lisele tsa fiber | 1.8 g, | 20 g, | 9% | 3.1% | 1111 g, |
| metsi | 181.3 g, | 2273 g, | 8% | 2.8% | 1254 g, |
| Ash | 3.3 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 70 μg | 900 μg | 7.8% | 2.7% | 1286 g, |
| Retinol | 0.07 mg | ~ | |||
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.3% | 1500 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.9% | 900 g, |
| Vithamine B4, choline | 0.9 mg | 500 mg | 0.2% | 0.1% | 55556 g, |
| Vithamine B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.5% | 1000 g, |
| Vithamine B6, pyridoxine | 0.2 mg | 2 mg | 10% | 3.5% | 1000 g, |
| Vithamine B9, folate | 11.8 μg | 400 μg | 3% | 1% | 3390 g, |
| Vithamine B12, cobalamin | 3.2 μg | 3 μg | 106.7% | 37.3% | 94 g, |
| Vithamine C, ascorbic | 2.5 mg | 90 mg | 2.8% | 1% | 3600 g, |
| Vithamine D, calciferol | 3.1 μg | 10 μg | 31% | 10.8% | 323 g, |
| Vithamine E, alpha tocopherol, TE | 3.3 mg | 15 mg | 22% | 7.7% | 455 g, |
| Vithamine H, biotin | 0.1 μg | 50 μg | 0.2% | 0.1% | 50000 g, |
| Vithamine PP, NE | 8.2764 mg | 20 mg | 41.4% | 14.5% | 242 g, |
| niacin | 2.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 358.1 mg | 2500 mg | 14.3% | 5% | 698 g, |
| K'halsiamo, Ca | 180.1 mg | 1000 mg | 18% | 6.3% | 555 g, |
| Silicon, E. | 0.04 mg | 30 mg | 0.1% | 75000 g, | |
| Magnesiamo, Mg | 54.6 mg | 400 mg | 13.7% | 4.8% | 733 g, |
| Sodium, Na | 88.1 mg | 1300 mg | 6.8% | 2.4% | 1476 g, |
| Sebabole, S | 260.2 mg | 1000 mg | 26% | 9.1% | 384 g, |
| Phosphorus, P. | 294 mg | 800 mg | 36.8% | 12.9% | 272 g, |
| Chlorine, Cl | 960 mg | 2300 mg | 41.7% | 14.6% | 240 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 73.1 μg | ~ | |||
| Bohr, B. | 31.3 μg | ~ | |||
| Vanadium, V | 1 μg | ~ | |||
| Tšepe, Fe | 1.6 mg | 18 mg | 8.9% | 3.1% | 1125 g, |
| Iodine, ke | 71.1 μg | 150 μg | 47.4% | 16.6% | 211 g, |
| Cobalt, Co. | 36.3 μg | 10 μg | 363% | 126.8% | 28 g, |
| Manganese, Mong | 0.1625 mg | 2 mg | 8.1% | 2.8% | 1231 g, |
| Koporo, Cu | 158.9 μg | 1000 μg | 15.9% | 5.6% | 629 g, |
| Molybdenum, Mo. | 6.2 μg | 70 μg | 8.9% | 3.1% | 1129 g, |
| Nikele, Ni | 7.5 μg | ~ | |||
| Etella pele, Sn | 0.06 μg | ~ | |||
| Rubidium, Rb | 73.7 μg | ~ | |||
| Selenium, Haeba | 0.06 μg | 55 μg | 0.1% | 91667 g, | |
| Titan, uena | 0.1 μg | ~ | |||
| Ho tsuba, F | 169.8 μg | 4000 μg | 4.2% | 1.5% | 2356 g, |
| Chrome, Kr | 65.1 μg | 50 μg | 130.2% | 45.5% | 77 g, |
| Zinki, Zn | 1.9118 mg | 12 mg | 15.9% | 5.6% | 628 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.7 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.3 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 115.5 mg | boholo ba 300 mg |
Boleng ba matla ke 286,2 kcal.
Litlhapi tse halikiloeng li-vithamine le liminerale tse ngata tse kang: vithamine B2 - 11,1%, vithamine B12 - 106,7%, vithamine D - 31%, vithamine E - 22%, vithamine PP - 41,4%, potasiamo - 14,3% , calcium - 18%, magnesium - 13,7%, phosphorus - 36,8%, chlorine - 41,7%, iodine - 47,4%, cobalt - 363%, koporo - 15,9%, chromium - 130,2, 15,9, XNUMX%, zinki - XNUMX%
- 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 B12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 ke li-vithamine tse amanang 'me li ameha ho theheng mali. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate, hammoho le phokolo ea mali, leukopenia, thrombocytopenia.
- vithamine D e boloka homeostasis ea calcium le phosphorus, e etsa lits'ebetso tsa ho fokotsa masapo. Ho haella ha vithamine D ho lebisa ho metabolism e fokolang ea calcium le phosphorus masapong, ho eketsa demineralization ea lisele tsa masapo, e lebisang kotsing e kholo ea lefu la masapo.
- 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.
- 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.
- Chlorine hlokahala bakeng sa sebopeho le secretion ea acid e hydrochloric 'meleng.
- Iodine kenya letsoho ts'ebetsong ea qoqotho, e fana ka sebopeho sa lihormone (thyroxine le triiodothyronine). Ho hlokahala bakeng sa kholo le phapang ea lisele tsa lisele tsohle tsa 'mele oa motho, phefumoloho ea mitochondrial, taolo ea transmembrane sodium le lipalangoang tsa lihormone. Ho ja ho sa lekaneng ho lebisa ho goiter e tloaelehileng e nang le hypothyroidism le ho fokotseha ha metabolism, khatello ea maikutlo, ho fokola ha kholo le kholo ea kelello ho bana.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid 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.
- 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.
Likahare tsa khalori LE TLHOPHISO EA TLHALOSO EA LITLHAKU TSA LIHLOOHO
- 103 kC
- 41 kC
- 334 kC
- 743 kC
- 49 kC
- 255 kC
- 0 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 286,2 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Litlhapi tse halikiloeng, risepe, likhalori, limatlafatsi