Tse ka Hare
Metsoako Nama e halikiloeng e nang le raese le lehe
| nama ea khomo, sehlopha sa 1 | 888.0 (grama) |
| majarine | 40.0 (grama) |
| anyanese | 100.0 (grama) |
| li-groats tsa raese | 210.0 (grama) |
| phofo ea koro, premium | 9.0 (grama) |
| lehe la khoho | 86.0 (grama) |
| pepere e mongobo fatše | 0.5 (grama) |
| letsoai la tafole | 10.0 (grama) |
| parsley | 7.0 (grama) |
Mokhoa oa ho itokisa
Ha ho etsoa nama ea minced bakeng sa li-pancake, grisi ea raese e lumelloa ho nkeloa sebaka ke koro, kapa buckwheat, kapa perela ea harese, ho nahanoa ka ho pheha ha eona. Mona le ho ea pele, nama e koetsoeng e ka pheha ntle le ho eketsa meroho. Mokhoa oa pele oa ho pheha nama e halikiloeng ka eiee. Nama e sehiloeng e hlatsuoa, e arotsoe likoto ebe e halikiloe ka mafura, ka mor'a moo nama e fetisetsoa sejaneng se tebileng, moro kapa metsi (2-15% ea boima ba 'mele ba nama) ea eketsoa ebe e etsoa ka mocheso o tlase ho fihlela o le bonolo. Li-eiee le li-eiee tse nkiloeng pele li koetsoe ka grinder ea nama. Phofo e tlisitsoeng ka mafura e hlapolotsoe ka moro o setseng kamora ho ja nama ebe e phehiloe. Nama e halikiloeng e nōkiloe ka mongobo o mosoeu, letsoai, pepere, meroho e hahiloeng hantle e kenyellelitsoe ebe e tsoakane. Mokhoa oa bobeli oa ho lokisa nama e halikiloeng. Nama e tala e fetisoa ka grinder ea nama e nang le likhaba tse peli. Nama e halikiloeng e behoa pampiring e halikiloeng ea ho baka e nang le lera e sa feteng 20 cm mme, e hlohlelletsa ka linako tse ling, e hadika ho fihlela e le bonolo ka ontong. Joale lero le ntšitsoeng nameng le ea ntšoa ebe ho phehoa mongobo o mosoeu ho lona. Nama e halikiloeng e kopantsoe le eiee e halikiloeng mme e boetse e feta ka grinder ea nama e nang le gridi e ntle. Nama e halikiloeng e nontšitsoe ka mongobo o mosoeu, letsoai, pepere, litlama tse hahiloeng hantle le ho tsoakoa. Ha u pheha nama e halikiloeng ka lehe, raese kapa raese le lehe, mahe a khethiloeng, kapa poro ea raese e sa hlapolloang, kapa motsoako oa mahe a nang le motoho oa raese li kenyelletsoa nameng e lokisitsoeng, ka tatellano.
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 | 362.7 kC | 1684 kC | 21.5% | 5.9% | 464 g, |
| Liprotheine | 26.5 g, | 76 g, | 34.9% | 9.6% | 287 g, |
| Mafura | 20.1 g, | 56 g, | 35.9% | 9.9% | 279 g, |
| Li-carbohydrate | 20.1 g, | 219 g, | 9.2% | 2.5% | 1090 g, |
| manyolo acid | 41.4 g, | ~ | |||
| Lisele tsa fiber | 1.5 g, | 20 g, | 7.5% | 2.1% | 1333 g, |
| metsi | 109.4 g, | 2273 g, | 4.8% | 1.3% | 2078 g, |
| Ash | 1.8 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 70 μg | 900 μg | 7.8% | 2.2% | 1286 g, |
| Retinol | 0.07 mg | ~ | |||
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 1.5% | 1875 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.1% | 900 g, |
| Vithamine B4, choline | 112.5 mg | 500 mg | 22.5% | 6.2% | 444 g, |
| Vithamine B5, pantothenic | 0.7 mg | 5 mg | 14% | 3.9% | 714 g, |
| Vithamine B6, pyridoxine | 0.4 mg | 2 mg | 20% | 5.5% | 500 g, |
| Vithamine B9, folate | 14.8 μg | 400 μg | 3.7% | 1% | 2703 g, |
| Vithamine B12, cobalamin | 2.7 μg | 3 μg | 90% | 24.8% | 111 g, |
| Vithamine C, ascorbic | 1.9 mg | 90 mg | 2.1% | 0.6% | 4737 g, |
| Vithamine D, calciferol | 0.2 μg | 10 μg | 2% | 0.6% | 5000 g, |
| Vithamine E, alpha tocopherol, TE | 2 mg | 15 mg | 13.3% | 3.7% | 750 g, |
| Vithamine H, biotin | 6 μg | 50 μg | 12% | 3.3% | 833 g, |
| Vithamine PP, NE | 7.799 mg | 20 mg | 39% | 10.8% | 256 g, |
| niacin | 3.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 448.2 mg | 2500 mg | 17.9% | 4.9% | 558 g, |
| K'halsiamo, Ca | 28.8 mg | 1000 mg | 2.9% | 0.8% | 3472 g, |
| Silicon, E. | 22.2 mg | 30 mg | 74% | 20.4% | 135 g, |
| Magnesiamo, Mg | 41 mg | 400 mg | 10.3% | 2.8% | 976 g, |
| Sodium, Na | 101.9 mg | 1300 mg | 7.8% | 2.2% | 1276 g, |
| Sebabole, S | 319.5 mg | 1000 mg | 32% | 8.8% | 313 g, |
| Phosphorus, P. | 305.4 mg | 800 mg | 38.2% | 10.5% | 262 g, |
| Chlorine, Cl | 734.8 mg | 2300 mg | 31.9% | 8.8% | 313 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 51.6 μg | ~ | |||
| Bohr, B. | 47.7 μg | ~ | |||
| Vanadium, V | 0.9 μg | ~ | |||
| Tšepe, Fe | 3.8 mg | 18 mg | 21.1% | 5.8% | 474 g, |
| Iodine, ke | 11.6 μg | 150 μg | 7.7% | 2.1% | 1293 g, |
| Cobalt, Co. | 10.5 μg | 10 μg | 105% | 28.9% | 95 g, |
| Manganese, Mong | 0.3548 mg | 2 mg | 17.7% | 4.9% | 564 g, |
| Koporo, Cu | 299.5 μg | 1000 μg | 30% | 8.3% | 334 g, |
| Molybdenum, Mo. | 16.9 μg | 70 μg | 24.1% | 6.6% | 414 g, |
| Nikele, Ni | 11.5 μg | ~ | |||
| Etella pele, Sn | 92.7 μg | ~ | |||
| Rubidium, Rb | 49.3 μg | ~ | |||
| Selenium, Haeba | 0.06 μg | 55 μg | 0.1% | 91667 g, | |
| Titan, uena | 0.1 μg | ~ | |||
| Ho tsuba, F | 97.4 μg | 4000 μg | 2.4% | 0.7% | 4107 g, |
| Chrome, Kr | 11.1 μg | 50 μg | 22.2% | 6.1% | 450 g, |
| Zinki, Zn | 4.4968 mg | 12 mg | 37.5% | 10.3% | 267 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 19.7 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.3 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 57.2 mg | boholo ba 300 mg |
Boleng ba matla ke 362,7 kcal.
Nama e halikiloeng e nang le raese le lehe li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 11,1%, choline - 22,5%, vithamine B5 - 14%, vithamine B6 - 20%, vithamine B12 - 90%, vithamine E - 13,3%, vithamine H - 12%, vithamine PP - 39%, potasiamo - 17,9%, silicon - 74%, phosphorus - 38,2%, chlorine - 31,9%, tšepe - 21,1%, cobalt - 105%, mankanese - 17,7%, koporo - 30%, molybdenum - 24,1%, chromium - 22,2%, zinki - 37,5%
- 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 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.
- 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.
- 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 TLHALOSO EA LITLHAKU TSA LIHLOOHO
- 218 kC
- 743 kC
- 41 kC
- 333 kC
- 334 kC
- 157 kC
- 255 kC
- 0 kC
- 49 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 362,7 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Nama e halikiloeng ka raese le mahe, risepe, likhalori, limatlafatsi