Tse ka Hare
Metsoako Salate ea tlhapi e nang le majoe a leoatle
| libaka tsa leoatle | 56.0 (grama) |
| Eba khale | 20.0 (grama) |
| tamati | 20.0 (grama) |
| litapole | 34.0 (grama) |
| salate | 17.0 (grama) |
| eiee e tala | 13.0 (grama) |
| lehe la khoho | 0.3 (sengoathoana) |
| tranelate | 25.0 (grama) |
Mokhoa oa ho itokisa
Litekanyetso tsa li-bookmark li fanoa bakeng sa tlhapi ea leoatle, e soeufatsa 'mele, e felisitsoe hlooho Litlhapi tse lokiselitsoeng li seoa hore li se ke tsa ba le letlalo le masapo, tsa qhibilihisoa, tsa pholisoa le ho seha likotoana tse tšesaane. Mahlo a leoatle a belisitsoeng a khetsoe, a kopantsoe le litapole tse halikiloeng tse halikiloeng, litamati kapa likomkomere tse besitsoeng, lettuce e hahiloeng ka majoe, liiee tse halikiloeng, tlhapi ea eketsoa, e kopantsoe, e nokiloeng ka mayonnaise kapa tranelate e bolila. Salate e khabisitsoe ka lehe le phehiloeng, tlhapi, tamati kapa likomkomere
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 | 119 kC | 1684 kC | 7.1% | 6% | 1415 g, |
| Liprotheine | 8.8 g, | 76 g, | 11.6% | 9.7% | 864 g, |
| Mafura | 7.5 g, | 56 g, | 13.4% | 11.3% | 747 g, |
| Li-carbohydrate | 4.2 g, | 219 g, | 1.9% | 1.6% | 5214 g, |
| manyolo acid | 0.1 g, | ~ | |||
| Lisele tsa fiber | 0.7 g, | 20 g, | 3.5% | 2.9% | 2857 g, |
| metsi | 88.2 g, | 2273 g, | 3.9% | 3.3% | 2577 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 700 μg | 900 μg | 77.8% | 65.4% | 129 g, |
| Retinol | 0.7 mg | ~ | |||
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.5% | 1875 g, |
| Vithamine B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 4.7% | 1800 g, |
| Vithamine B4, choline | 42.5 mg | 500 mg | 8.5% | 7.1% | 1176 g, |
| Vithamine B5, pantothenic | 0.3 mg | 5 mg | 6% | 5% | 1667 g, |
| Vithamine B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.4% | 1000 g, |
| Vithamine B9, folate | 14.6 μg | 400 μg | 3.7% | 3.1% | 2740 g, |
| Vithamine B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 19.6% | 429 g, |
| Vithamine C, ascorbic | 11.5 mg | 90 mg | 12.8% | 10.8% | 783 g, |
| Vithamine D, calciferol | 0.8 μg | 10 μg | 8% | 6.7% | 1250 g, |
| Vithamine E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 3.4% | 2500 g, |
| Vithamine H, biotin | 2.7 μg | 50 μg | 5.4% | 4.5% | 1852 g, |
| Vithamine PP, NE | 2.3608 mg | 20 mg | 11.8% | 9.9% | 847 g, |
| niacin | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 423.8 mg | 2500 mg | 17% | 14.3% | 590 g, |
| K'halsiamo, Ca | 78 mg | 1000 mg | 7.8% | 6.6% | 1282 g, |
| Magnesiamo, Mg | 49.4 mg | 400 mg | 12.4% | 10.4% | 810 g, |
| Sodium, Na | 109.8 mg | 1300 mg | 8.4% | 7.1% | 1184 g, |
| Sebabole, S | 71.2 mg | 1000 mg | 7.1% | 6% | 1404 g, |
| Phosphorus, P. | 108.1 mg | 800 mg | 13.5% | 11.3% | 740 g, |
| Chlorine, Cl | 89.1 mg | 2300 mg | 3.9% | 3.3% | 2581 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 264.5 μg | ~ | |||
| Bohr, B. | 47.8 μg | ~ | |||
| Vanadium, V | 47.1 μg | ~ | |||
| Tšepe, Fe | 3.3 mg | 18 mg | 18.3% | 15.4% | 545 g, |
| Iodine, ke | 17.9 μg | 150 μg | 11.9% | 10% | 838 g, |
| Cobalt, Co. | 10.2 μg | 10 μg | 102% | 85.7% | 98 g, |
| Lithium, Li | 18.7 μg | ~ | |||
| Manganese, Mong | 0.1295 mg | 2 mg | 6.5% | 5.5% | 1544 g, |
| Koporo, Cu | 100.2 μg | 1000 μg | 10% | 8.4% | 998 g, |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 9.2% | 921 g, |
| Nikele, Ni | 4.7 μg | ~ | |||
| Rubidium, Rb | 131.1 μg | ~ | |||
| Selenium, Haeba | 0.05 μg | 55 μg | 0.1% | 0.1% | 110000 g, |
| Ho tsuba, F | 48.8 μg | 4000 μg | 1.2% | 1% | 8197 g, |
| Chrome, Kr | 15.4 μg | 50 μg | 30.8% | 25.9% | 325 g, |
| Zinki, Zn | 0.6098 mg | 12 mg | 5.1% | 4.3% | 1968 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 2.4 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.2 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 65.5 mg | boholo ba 300 mg |
Boleng ba matla ke 119 kcal.
Salate ea litlhapi le majoe a leoatle li-vithamine le liminerale tse ngata tse kang: vithamine A - 77,8%, vithamine B12 - 23,3%, vithamine C - 12,8%, vithamine PP - 11,8%, potasiamo - 17%, magnesium - 12,4 %%, phosphorus - 13,5%, tšepe - 18,3%, iodine - 11,9%, cobalt - 102%, chromium - 30,8%
- 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 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 C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- 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.
- 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.
- 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.
- 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.
Likahare tsa khalori LE TLHALOSO EA LITLHAKU TSA LIHLOOHO
- 103 kC
- 25 kC
- 24 kC
- 77 kC
- 16 kC
- 20 kC
- 157 kC
- 162 kC
Tags: Mokhoa oa ho pheha, khalori 119 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, hore na ke livithamini life, liminerale, mokhoa oa ho pheha