Motsoako oa curd
| Cottage chisi e nang le mafura a tlase 0,6% | 2.0 (khaba ea tafole) |
| tranelate | 1.0 (khaba ea tafole) |
| Yogurt | 1.0 (khaba ea tafole) |
| khomo ea lebese | 1.0 (khaba ea tafole) |
| lero la lemone | 1.0 (khaba ea tafole) |
| letsoai la tafole | 0.2 (khaba ea teaspoon) |
Mokhoa oa ho itokisa
Otla cottage chisi, tranelate e bolila, lebese le yogurt ka mixer kapa whisk. Nako ea ho latsoa. Sauce ena e ka sebelisoa ho apara lihoete tse grated, likomkomere, tse ka fanoang ka peeled, li khaola ka li-circles ebe li behoa holim'a lekhasi la lettuce.
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 | 118.8 kC | 1684 kC | 7.1% | 6% | 1418 g, |
| Liprotheine | 8.4 g, | 76 g, | 11.1% | 9.3% | 905 g, |
| Mafura | 7.7 g, | 56 g, | 13.8% | 11.6% | 727 g, |
| Li-carbohydrate | 4.2 g, | 219 g, | 1.9% | 1.6% | 5214 g, |
| manyolo acid | 67.7 g, | ~ | |||
| Lisele tsa fiber | 1.7 g, | 20 g, | 8.5% | 7.2% | 1176 g, |
| metsi | 35 g, | 2273 g, | 1.5% | 1.3% | 6494 g, |
| Ash | 0.6 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 90 μg | 900 μg | 10% | 8.4% | 1000 g, |
| Retinol | 0.09 mg | ~ | |||
| Vithamine B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.7% | 5000 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 9.3% | 900 g, |
| Vithamine B4, choline | 36.9 mg | 500 mg | 7.4% | 6.2% | 1355 g, |
| Vithamine B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.4% | 2500 g, |
| Vithamine B6, pyridoxine | 0.1 mg | 2 mg | 5% | 4.2% | 2000 g, |
| Vithamine B9, folate | 15.9 μg | 400 μg | 4% | 3.4% | 2516 g, |
| Vithamine B12, cobalamin | 0.6 μg | 3 μg | 20% | 16.8% | 500 g, |
| Vithamine C, ascorbic | 6.9 mg | 90 mg | 7.7% | 6.5% | 1304 g, |
| Vithamine D, calciferol | 0.04 μg | 10 μg | 0.4% | 0.3% | 25000 g, |
| Vithamine E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.1% | 7500 g, |
| Vithamine H, biotin | 3.5 μg | 50 μg | 7% | 5.9% | 1429 g, |
| Vithamine PP, NE | 1.5944 mg | 20 mg | 8% | 6.7% | 1254 g, |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 127 mg | 2500 mg | 5.1% | 4.3% | 1969 g, |
| K'halsiamo, Ca | 104.5 mg | 1000 mg | 10.5% | 8.8% | 957 g, |
| Magnesiamo, Mg | 15.1 mg | 400 mg | 3.8% | 3.2% | 2649 g, |
| Sodium, Na | 44.1 mg | 1300 mg | 3.4% | 2.9% | 2948 g, |
| Sebabole, S | 13.5 mg | 1000 mg | 1.4% | 1.2% | 7407 g, |
| Phosphorus, P. | 101.3 mg | 800 mg | 12.7% | 10.7% | 790 g, |
| Chlorine, Cl | 1119 mg | 2300 mg | 48.7% | 41% | 206 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 7.8 μg | ~ | |||
| Bohr, B. | 27.4 μg | ~ | |||
| Tšepe, Fe | 0.3 mg | 18 mg | 1.7% | 1.4% | 6000 g, |
| Iodine, ke | 4.3 μg | 150 μg | 2.9% | 2.4% | 3488 g, |
| Cobalt, Co. | 1.2 μg | 10 μg | 12% | 10.1% | 833 g, |
| Manganese, Mong | 0.0155 mg | 2 mg | 0.8% | 0.7% | 12903 g, |
| Koporo, Cu | 67.8 μg | 1000 μg | 6.8% | 5.7% | 1475 g, |
| Molybdenum, Mo. | 7 μg | 70 μg | 10% | 8.4% | 1000 g, |
| Etella pele, Sn | 2 μg | ~ | |||
| Selenium, Haeba | 9.6 μg | 55 μg | 17.5% | 14.7% | 573 g, |
| Matla, Sr. | 2.7 μg | ~ | |||
| Ho tsuba, F | 20.3 μg | 4000 μg | 0.5% | 0.4% | 19704 g, |
| Chrome, Kr | 0.6 μg | 50 μg | 1.2% | 1% | 8333 g, |
| Zinki, Zn | 0.315 mg | 12 mg | 2.6% | 2.2% | 3810 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.7 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 0.6 mg | boholo ba 300 mg |
Boleng ba matla ke 118,8 kcal.
Moriana oa lekhasi li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 11,1%, vithamine B12 - 20%, phosphorus - 12,7%, chlorine - 48,7%, cobalt - 12%, selenium - 17,5%
- 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.
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
Li-calories
- 110 kC
- 162 kC
- 68 kC
- 60 kC
- 33 kC
- 0 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 118,8 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Sose ea curd, risepe, likhalori, limatlafatsi