Tse ka Hare
Lisebelisoa Mokotla oa lehe (oa tlhaho)
| lehe la khoho | 3.0 (sengoathoana) |
| khomo ea lebese | 60.0 (grama) |
| botoro | 10.0 (grama) |
| Bohobe ba koro croutons (khetho ea pele) | 50.0 (grama) |
Mokhoa oa ho itokisa
E le ho e lokisa, mahe kapa melange e hlapolotsoe ka lebese kapa metsi, letsoai (10 g ka ho ya ka litara e le 1 ea boima), mafura a kenngoa 'me a phehiloe ka ho hlohlelletsa ho tsoelang pele ka sekotlolo se senyenyane ho fihlela ho lumellana ha poro ea halofo ea metsi. Porridge e lokiselitsoeng e bolokoa ho fihlela e lokolloa ka bain-marie ka mocheso oa 60 ° C ka nako e fetang metsotso e 15. Porridge ea mahe e lokolloa ka likotlolo tse nyenyane kapa li-sauces tsa tee tse tebileng ka mokhoa oa tlhaho, ka chisi, li-croutons kapa ka mokhabiso oa meroho ka li-mushroom kapa lihlahisoa tsa nama. kapa chisi ea grated e behoa bohareng ba motoho, li-croutons li behoa haufi le metse.
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 | 180.3 kC | 1684 kC | 10.7% | 5.9% | 934 g, |
| Liprotheine | 10.3 g, | 76 g, | 13.6% | 7.5% | 738 g, |
| Mafura | 11 g, | 56 g, | 19.6% | 10.9% | 509 g, |
| Li-carbohydrate | 10.8 g, | 219 g, | 4.9% | 2.7% | 2028 g, |
| manyolo acid | 0.02 g, | ~ | |||
| metsi | 66.2 g, | 2273 g, | 2.9% | 1.6% | 3434 g, |
| Ash | 0.8 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 200 μg | 900 μg | 22.2% | 12.3% | 450 g, |
| Retinol | 0.2 mg | ~ | |||
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.9% | 1875 g, |
| Vithamine B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 9.3% | 600 g, |
| Vithamine B4, choline | 166.9 mg | 500 mg | 33.4% | 18.5% | 300 g, |
| Vithamine B5, pantothenic | 0.9 mg | 5 mg | 18% | 10% | 556 g, |
| Vithamine B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.8% | 2000 g, |
| Vithamine B9, folate | 11.6 μg | 400 μg | 2.9% | 1.6% | 3448 g, |
| Vithamine B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 7.4% | 750 g, |
| Vithamine C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.1% | 45000 g, |
| Vithamine D, calciferol | 1.3 μg | 10 μg | 13% | 7.2% | 769 g, |
| Vithamine E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 5.5% | 1000 g, |
| Vithamine H, biotin | 13.1 μg | 50 μg | 26.2% | 14.5% | 382 g, |
| Vithamine PP, NE | 2.2098 mg | 20 mg | 11% | 6.1% | 905 g, |
| niacin | 0.5 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 147.6 mg | 2500 mg | 5.9% | 3.3% | 1694 g, |
| K'halsiamo, Ca | 66.1 mg | 1000 mg | 6.6% | 3.7% | 1513 g, |
| Silicon, E. | 0.5 mg | 30 mg | 1.7% | 0.9% | 6000 g, |
| Magnesiamo, Mg | 17.7 mg | 400 mg | 4.4% | 2.4% | 2260 g, |
| Sodium, Na | 205.2 mg | 1300 mg | 15.8% | 8.8% | 634 g, |
| Sebabole, S | 124.4 mg | 1000 mg | 12.4% | 6.9% | 804 g, |
| Phosphorus, P. | 155.1 mg | 800 mg | 19.4% | 10.8% | 516 g, |
| Chlorine, Cl | 306.1 mg | 2300 mg | 13.3% | 7.4% | 751 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 11.7 μg | ~ | |||
| Tšepe, Fe | 1.9 mg | 18 mg | 10.6% | 5.9% | 947 g, |
| Iodine, ke | 14 μg | 150 μg | 9.3% | 5.2% | 1071 g, |
| Cobalt, Co. | 6.5 μg | 10 μg | 65% | 36.1% | 154 g, |
| Manganese, Mong | 0.2037 mg | 2 mg | 10.2% | 5.7% | 982 g, |
| Koporo, Cu | 82.2 μg | 1000 μg | 8.2% | 4.5% | 1217 g, |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 6% | 921 g, |
| Etella pele, Sn | 3.1 μg | ~ | |||
| Selenium, Haeba | 0.5 μg | 55 μg | 0.9% | 0.5% | 11000 g, |
| Matla, Sr. | 4 μg | ~ | |||
| Ho tsuba, F | 37.3 μg | 4000 μg | 0.9% | 0.5% | 10724 g, |
| Chrome, Kr | 3.3 μg | 50 μg | 6.6% | 3.7% | 1515 g, |
| Zinki, Zn | 0.9212 mg | 12 mg | 7.7% | 4.3% | 1303 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 1.6 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 321.1 mg | boholo ba 300 mg |
Boleng ba matla ke 180,3 kcal.
Peō ea lehe (ea tlhaho) li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 22,2%, vithamine B2 - 16,7%, choline - 33,4%, vithamine B5 - 18%, vithamine B12 - 13,3%, vithamine D - 13% , vithamine H - 26,2%, vithamine PP - 11%, phosphorus - 19,4%, chlorine - 13,3%, cobalt - 65%
- 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.
- 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.
- tsoakiloeng ke karolo ea lecithin, e bapala karolo ea mantlha le metabolism ea phospholipids sebeteng, ke mohloli oa lihlopha tsa mahala tsa methyl, e sebetsa joalo ka lipotropic factor.
- 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 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.
- Vitamin H. e nka karolo ho tswakong ea mafura, glycogen, metabolism ea li-amino acid. Ho noa vithamine ena ka mokhoa o lekaneng ho ka lebisa ho ferekaneng ha boemo bo tloaelehileng ba letlalo.
- 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.
- 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.
Likahare tsa khalori LE TLHOPHISO EA TLHALOSO EA LIHLOOHO TSA LIPHEKE Letsoho la lehe (la tlhaho) PER 100 g
- 157 kC
- 60 kC
- 661 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 180,3 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha