Tse ka Hare
Lisebelisoa Moroho oa lehe o nang le meroho kapa li-mushroom
| Peō ea lehe (ea tlhaho) | 160.0 (grama) |
| linaoa tsa meroho (mahetla) | 57.0 (grama) |
| botoro | 5.0 (grama) |
Mokhoa oa ho itokisa
Linaoa li khaola likotoana, cauliflower kapa asparagus khaola ka dikotwana tse, phehiloeng le nōkiloeng ka oli. Lierekisi tse nang le makotikoting li futhumetse ebile li nōkiloe ka oli. Li-zucchini, li-eggplant tse ebotsoeng kapa li-mushroom li khaola likotoana, litamati lia tšeloa ebe lia halikwa. joalokaha ho hlalositsoe ho leq. 165. Ha u tsoa, beha meroho kapa li-mushroom tse lokisitsoeng bohareng ba motoho o felileng
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 | 261 kC | 1684 kC | 15.5% | 5.9% | 645 g, |
| Liprotheine | 15.9 g, | 76 g, | 20.9% | 8% | 478 g, |
| Mafura | 13.2 g, | 56 g, | 23.6% | 9% | 424 g, |
| Li-carbohydrate | 20.9 g, | 219 g, | 9.5% | 3.6% | 1048 g, |
| manyolo acid | 0.02 g, | ~ | |||
| Lisele tsa fiber | 1 g, | 20 g, | 5% | 1.9% | 2000 g, |
| metsi | 69.4 g, | 2273 g, | 3.1% | 1.2% | 3275 g, |
| Ash | 1.7 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 300 μg | 900 μg | 33.3% | 12.8% | 300 g, |
| Retinol | 0.3 mg | ~ | |||
| Vithamine B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.1% | 750 g, |
| Vithamine B2, riboflavin | 0.4 mg | 1.8 mg | 22.2% | 8.5% | 450 g, |
| Vithamine B4, choline | 165.5 mg | 500 mg | 33.1% | 12.7% | 302 g, |
| Vithamine B5, pantothenic | 1.2 mg | 5 mg | 24% | 9.2% | 417 g, |
| Vithamine B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.7% | 667 g, |
| Vithamine B9, folate | 29.5 μg | 400 μg | 7.4% | 2.8% | 1356 g, |
| Vithamine B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 5.1% | 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% | 5% | 769 g, |
| Vithamine E, alpha tocopherol, TE | 2.3 mg | 15 mg | 15.3% | 5.9% | 652 g, |
| Vithamine H, biotin | 13 μg | 50 μg | 26% | 10% | 385 g, |
| Vithamine PP, NE | 3.5394 mg | 20 mg | 17.7% | 6.8% | 565 g, |
| niacin | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 382.3 mg | 2500 mg | 15.3% | 5.9% | 654 g, |
| K'halsiamo, Ca | 102 mg | 1000 mg | 10.2% | 3.9% | 980 g, |
| Silicon, E. | 21.7 mg | 30 mg | 72.3% | 27.7% | 138 g, |
| Magnesiamo, Mg | 42.4 mg | 400 mg | 10.6% | 4.1% | 943 g, |
| Sodium, Na | 211.7 mg | 1300 mg | 16.3% | 6.2% | 614 g, |
| Sebabole, S | 160 mg | 1000 mg | 16% | 6.1% | 625 g, |
| Phosphorus, P. | 284.6 mg | 800 mg | 35.6% | 13.6% | 281 g, |
| Chlorine, Cl | 316.9 mg | 2300 mg | 13.8% | 5.3% | 726 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 159 μg | ~ | |||
| Bohr, B. | 112.8 μg | ~ | |||
| Vanadium, V | 43.7 μg | ~ | |||
| Tšepe, Fe | 4.9 mg | 18 mg | 27.2% | 10.4% | 367 g, |
| Iodine, ke | 16.6 μg | 150 μg | 11.1% | 4.3% | 904 g, |
| Cobalt, Co. | 10.8 μg | 10 μg | 108% | 41.4% | 93 g, |
| Manganese, Mong | 0.5106 mg | 2 mg | 25.5% | 9.8% | 392 g, |
| Koporo, Cu | 192.1 μg | 1000 μg | 19.2% | 7.4% | 521 g, |
| Molybdenum, Mo. | 16.6 μg | 70 μg | 23.7% | 9.1% | 422 g, |
| Nikele, Ni | 39.9 μg | ~ | |||
| Etella pele, Sn | 3 μg | ~ | |||
| Selenium, Haeba | 6.2 μg | 55 μg | 11.3% | 4.3% | 887 g, |
| Matla, Sr. | 4 μg | ~ | |||
| Titan, uena | 34.5 μg | ~ | |||
| Ho tsuba, F | 47.1 μg | 4000 μg | 1.2% | 0.5% | 8493 g, |
| Chrome, Kr | 5.6 μg | 50 μg | 11.2% | 4.3% | 893 g, |
| Zinki, Zn | 1.6548 mg | 12 mg | 13.8% | 5.3% | 725 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 8.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 2.4 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 318.5 mg | boholo ba 300 mg |
Boleng ba matla ke 261 kcal.
Motoho oa lehe o nang le meroho kapa li-mushroom li-vithamine le liminerale tse ngata joalo ka: vithamine A - 33,3%, vithamine B1 - 13,3%, vithamine B2 - 22,2%, choline - 33,1%, vithamine B5 - 24%, vithamine B6 - 15% , vithamine B12 - 13,3%, vithamine D - 13%, vithamine E - 15,3%, vithamine H - 26%, vithamine PP - 17,7%, potasiamo - 15,3%, silicon - 72,3% , phosphorus - 35,6%, chlorine - 13,8%, tšepe - 27,2%, iodine - 11,1%, cobalt - 108%, mankanese - 25,5%, koporo - 19,2%, molybdenum - 23,7%, selenium - 11,3%, chromium - 11,2%, zinki - 13,8%
- 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 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.
- 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 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 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.
- 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.
- 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.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- 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.
- 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.
- 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.
- 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.
Likahare tsa khalori LE TLHOPHISO EA TLHALOSO EA LITLHAKU TSA LIPHEPHE Moroho oa lehe o nang le meroho kapa li-mushroom ka 100 g
- 661 kC
Tags: Mokhoa oa ho pheha, khalori 261 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine life, liminerale, mokhoa oa ho pheha Moroho oa lehe o nang le meroho kapa li-mushroom, risepe, likhalori, limatlafatsi