Tse ka Hare
Lisebelisoa tsa Sopho e entsoeng ka Tomate e Ncha
| nama ea khomo, sehlopha sa 1 | 600.0 (grama) |
| tamati | 500.0 (grama) |
| anyanese | 1.0 (sengoathoana) |
| sehoete | 1.0 (sengoathoana) |
| motso oa parsley | 1.0 (sengoathoana) |
| qhibiliha botoro | 1.0 (khaba ea tafole) |
| phofo ea koro, sehlopha sa pele | 1.0 (khaba ea tafole) |
| tranelate | 200.0 (grama) |
| khoho ea khoho | 2.0 (sengoathoana) |
| letsoai la tafole | 0.3 (khaba ea teaspoon) |
| metsi | 12.0 (khalase ea lijo-thollo) |
Mokhoa oa ho itokisa
Khaola litamati ebe u li kenya ka pitseng e lutlang, u li belise ho fihlela u le bonolo holim'a mocheso o tlase ka lero la tsona. Beha nama ho pheha. Khabeloa ratha metso le onion, kenya ka saucepan, eketsa ghee, le simmer ho fihlela khauta sootho. Ebe u eketsa metso le eiee ho tamati e phehiloeng 'me u bosose ho fihlela langa le le lej le fetoha bofubelu bo lefifi. Ebe u eketsa botoro le phofo e nyane. Halofo ea hora pele ho lijo tsa motšehare, tšela boima bohle ka colander, hangata o tšela moro. Kopanya le moro mme, ha o hlohlelletsa, pheha sopho ho fihlela e teteaneng. Pele o sebeletsa sopho, hlohlelletsa li-yolk ka tranelate e bolila 'me u nate sopho le bona, u se e tlohele hore e phehe.
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 | 40.5 kC | 1684 kC | 2.4% | 5.9% | 4158 g, |
| Liprotheine | 1.8 g, | 76 g, | 2.4% | 5.9% | 4222 g, |
| Mafura | 3.1 g, | 56 g, | 5.5% | 13.6% | 1806 g, |
| Li-carbohydrate | 1.4 g, | 219 g, | 0.6% | 1.5% | 15643 g, |
| manyolo acid | 3.4 g, | ~ | |||
| Lisele tsa fiber | 0.3 g, | 20 g, | 1.5% | 3.7% | 6667 g, |
| metsi | 88.9 g, | 2273 g, | 3.9% | 9.6% | 2557 g, |
| Ash | 0.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 300 μg | 900 μg | 33.3% | 82.2% | 300 g, |
| Retinol | 0.3 mg | ~ | |||
| Vithamine B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 1.7% | 15000 g, |
| Vithamine B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 2.7% | 9000 g, |
| Vithamine B4, choline | 18.4 mg | 500 mg | 3.7% | 9.1% | 2717 g, |
| Vithamine B5, pantothenic | 0.09 mg | 5 mg | 1.8% | 4.4% | 5556 g, |
| Vithamine B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 6.2% | 4000 g, |
| Vithamine B9, folate | 2.8 μg | 400 μg | 0.7% | 1.7% | 14286 g, |
| Vithamine B12, cobalamin | 0.2 μg | 3 μg | 6.7% | 16.5% | 1500 g, |
| Vithamine C, ascorbic | 1.3 mg | 90 mg | 1.4% | 3.5% | 6923 g, |
| Vithamine D, calciferol | 0.08 μg | 10 μg | 0.8% | 2% | 12500 g, |
| Vithamine E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1.7% | 15000 g, |
| Vithamine H, biotin | 1 μg | 50 μg | 2% | 4.9% | 5000 g, |
| Vithamine PP, NE | 0.5988 mg | 20 mg | 3% | 7.4% | 3340 g, |
| niacin | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 59.7 mg | 2500 mg | 2.4% | 5.9% | 4188 g, |
| K'halsiamo, Ca | 10 mg | 1000 mg | 1% | 2.5% | 10000 g, |
| Silicon, E. | 0.02 mg | 30 mg | 0.1% | 0.2% | 150000 g, |
| Magnesiamo, Mg | 4.9 mg | 400 mg | 1.2% | 3% | 8163 g, |
| Sodium, Na | 10.2 mg | 1300 mg | 0.8% | 2% | 12745 g, |
| Sebabole, S | 17.3 mg | 1000 mg | 1.7% | 4.2% | 5780 g, |
| Phosphorus, P. | 24.8 mg | 800 mg | 3.1% | 7.7% | 3226 g, |
| Chlorine, Cl | 67.4 mg | 2300 mg | 2.9% | 7.2% | 3412 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 18.3 μg | ~ | |||
| Bohr, B. | 17.3 μg | ~ | |||
| Vanadium, V | 2 μg | ~ | |||
| Tšepe, Fe | 0.4 mg | 18 mg | 2.2% | 5.4% | 4500 g, |
| Iodine, ke | 1.4 μg | 150 μg | 0.9% | 2.2% | 10714 g, |
| Cobalt, Co. | 1.3 μg | 10 μg | 13% | 32.1% | 769 g, |
| Lithium, Li | 0.08 μg | ~ | |||
| Manganese, Mong | 0.0308 mg | 2 mg | 1.5% | 3.7% | 6494 g, |
| Koporo, Cu | 27.4 μg | 1000 μg | 2.7% | 6.7% | 3650 g, |
| Molybdenum, Mo. | 2.2 μg | 70 μg | 3.1% | 7.7% | 3182 g, |
| Nikele, Ni | 2 μg | ~ | |||
| Etella pele, Sn | 4.3 μg | ~ | |||
| Rubidium, Rb | 21.8 μg | ~ | |||
| Selenium, Haeba | 0.02 μg | 55 μg | 275000 g, | ||
| Titan, uena | 0.1 μg | ~ | |||
| Ho tsuba, F | 7.5 μg | 4000 μg | 0.2% | 0.5% | 53333 g, |
| Chrome, Kr | 1.1 μg | 50 μg | 2.2% | 5.4% | 4545 g, |
| Zinki, Zn | 0.2671 mg | 12 mg | 2.2% | 5.4% | 4493 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.6 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 0.6 g, | max 100 g |
Boleng ba matla ke 40,5 kcal.
Sopho e entsoeng ka puree ea tamati livithamini le liminerale tse ruileng joalo ka: vithamine A - 33,3%, cobalt - 13%
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
Likahare tsa khalori LE TLHOKOMELISO EA TLHOPHISO EA LITLHAKU TSA LIPHILI Sopho-puree e tsoang litamati tse ncha KA 100 g
- 218 kC
- 24 kC
- 41 kC
- 35 kC
- 51 kC
- 329 kC
- 162 kC
- 354 kC
- 0 kC
- 0 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 40,5 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini life, liminerale, mokhoa oa ho pheha sopho e ncha ea puree