Tse ka Hare
Metsoako Sopho e tala ea k'habeche le lehe
| sorrel | 150.0 (grama) |
| sepinichi | 150.0 (grama) |
| eiee e tala | 60.0 (grama) |
| komokomore | 100.0 (grama) |
| lehe la khoho | 2.0 (sengoathoana) |
| tsoekere | 10.0 (grama) |
| metsi | 700.0 (grama) |
| tranelate | 100.0 (grama) |
Mokhoa oa ho itokisa
Sorrel le spinach li lumelloa ka thoko, li hohla, ho tsoakoa, ho hlapolotsoe ka metsi a chesang, letsoai, tsoekere li a tlisoa, li tlisoa ho pheha le ho pholile. Litapole tse phehiloeng li tšeloa kapa li sililoe. Ha o sebelisa sepinichi se le seng, citric acid e eketsoa ka sopho ea k'habeche (0,5 g ho 1000 g ea sopho). Sopho ea k'habeche e tala e ka phehoa ho tsoa ho sorrel e entsoeng ka makotikoting kapa spinach kapa ka motsoako oa sorrel le spinach. Sekhahla sa bona sa matsete se baloa ho latela maemo a ho fapanyetsana sehlahisoa. Likomkomere, mahe, tranelate e bolila li beoa phomolong. U ka pheha sopho ea k'habeche ntle le 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 | 44.9 kC | 1684 kC | 2.7% | 6% | 3751 g, |
| Liprotheine | 1.9 g, | 76 g, | 2.5% | 5.6% | 4000 g, |
| Mafura | 3.2 g, | 56 g, | 5.7% | 12.7% | 1750 g, |
| Li-carbohydrate | 2.2 g, | 219 g, | 1% | 2.2% | 9955 g, |
| manyolo acid | 0.1 g, | ~ | |||
| Lisele tsa fiber | 0.5 g, | 20 g, | 2.5% | 5.6% | 4000 g, |
| metsi | 99.3 g, | 2273 g, | 4.4% | 9.8% | 2289 g, |
| Ash | 0.6 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 1200 μg | 900 μg | 133.3% | 296.9% | 75 g, |
| Retinol | 1.2 mg | ~ | |||
| Vithamine B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 7.3% | 3000 g, |
| Vithamine B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 12.5% | 1800 g, |
| Vithamine B4, choline | 27.5 mg | 500 mg | 5.5% | 12.2% | 1818 g, |
| Vithamine B5, pantothenic | 0.2 mg | 5 mg | 4% | 8.9% | 2500 g, |
| Vithamine B6, pyridoxine | 0.04 mg | 2 mg | 2% | 4.5% | 5000 g, |
| Vithamine B9, folate | 14.9 μg | 400 μg | 3.7% | 8.2% | 2685 g, |
| Vithamine B12, cobalamin | 0.06 μg | 3 μg | 2% | 4.5% | 5000 g, |
| Vithamine C, ascorbic | 17.3 mg | 90 mg | 19.2% | 42.8% | 520 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 4.5% | 5000 g, |
| Vithamine E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 8.9% | 2500 g, |
| Vithamine H, biotin | 1.9 μg | 50 μg | 3.8% | 8.5% | 2632 g, |
| Vithamine PP, NE | 0.5154 mg | 20 mg | 2.6% | 5.8% | 3880 g, |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 235.2 mg | 2500 mg | 9.4% | 20.9% | 1063 g, |
| K'halsiamo, Ca | 41.2 mg | 1000 mg | 4.1% | 9.1% | 2427 g, |
| Magnesiamo, Mg | 28.5 mg | 400 mg | 7.1% | 15.8% | 1404 g, |
| Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 3.3% | 6771 g, |
| Sebabole, S | 14 mg | 1000 mg | 1.4% | 3.1% | 7143 g, |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 13.6% | 1633 g, |
| Chlorine, Cl | 21.2 mg | 2300 mg | 0.9% | 2% | 10849 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 61 μg | ~ | |||
| Tšepe, Fe | 1.2 mg | 18 mg | 6.7% | 14.9% | 1500 g, |
| Iodine, ke | 2.2 μg | 150 μg | 1.5% | 3.3% | 6818 g, |
| Cobalt, Co. | 1.2 μg | 10 μg | 12% | 26.7% | 833 g, |
| Manganese, Mong | 0.0286 mg | 2 mg | 1.4% | 3.1% | 6993 g, |
| Koporo, Cu | 21 μg | 1000 μg | 2.1% | 4.7% | 4762 g, |
| Molybdenum, Mo. | 2 μg | 70 μg | 2.9% | 6.5% | 3500 g, |
| Selenium, Haeba | 0.02 μg | 55 μg | 275000 g, | ||
| Ho tsuba, F | 6.4 μg | 4000 μg | 0.2% | 0.4% | 62500 g, |
| Chrome, Kr | 1 μg | 50 μg | 2% | 4.5% | 5000 g, |
| Zinki, Zn | 0.1329 mg | 12 mg | 1.1% | 2.4% | 9029 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.04 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.1 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 40.9 mg | boholo ba 300 mg |
Boleng ba matla ke 44,9 kcal.
Sopho e tala ea k'habeche le lehe livithamini le liminerale tse ruileng joalo ka: vithamine A - 133,3%, vithamine C - 19,2%, cobalt - 12%
- 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 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
KHALORIE LE TLHALOSO EA K'HEKHEKHENG EA LITLHAKU TSA LIPHILI Sopho e tala ea k'habeche le lehe ka 100 g
- 22 kC
- 23 kC
- 20 kC
- 14 kC
- 157 kC
- 399 kC
- 0 kC
- 162 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 44,9 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, livithamini life, liminerale, ho pheha sopho e tala ea k'habeche le lehe, risepe, likhalori, limatlafatsi