Tse ka Hare
Lisebelisoa Mefuta ea mokhoa oa lapeng
| nama ea khomo, sehlopha sa 1 | 216.0 (grama) |
| litapole | 253.0 (grama) |
| anyanese | 30.0 (grama) |
| mafura a liphoofolo | 12.0 (grama) |
| pente ea tamati | 15.0 (grama) |
Mokhoa oa ho itokisa
Nama e khaotsoe ka likotoana tse 2-4 ka boima ba 30-40 g, litapole le eiee - ka lilae, ebe nama le meroho li halikiloe ka thoko. Nama le meroho e halikiloeng li kenngoa lijana ka lihlopha e le hore ho be le meroho ka holimo le ka tlaase ho nama, eketsa tomate puree , letsoai, pepere le moro (lihlahisoa li lokela ho koaheloa feela ka mokelikeli), sekoahelo le sechu ho fihlela hamonate. Metsotso e 5-10 pele ho pheha, beha lekhasi la bay. Ho besoa ho lokolloa hammoho le moro le sejana sa mahlakoreng ka lipitsa. Sejo se ka pheha ntle le tomate puree
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 | 248 kC | 1684 kC | 14.7% | 5.9% | 679 g, |
| Liprotheine | 16.2 g, | 76 g, | 21.3% | 8.6% | 469 g, |
| Mafura | 13.8 g, | 56 g, | 24.6% | 9.9% | 406 g, |
| Li-carbohydrate | 15.7 g, | 219 g, | 7.2% | 2.9% | 1395 g, |
| manyolo acid | 0.3 g, | ~ | |||
| Lisele tsa fiber | 1.7 g, | 20 g, | 8.5% | 3.4% | 1176 g, |
| metsi | 137.3 g, | 2273 g, | 6% | 2.4% | 1655 g, |
| Ash | 2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 20 μg | 900 μg | 2.2% | 0.9% | 4500 g, |
| Retinol | 0.02 mg | ~ | |||
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 g, |
| Vithamine B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.5% | 900 g, |
| Vithamine B4, choline | 42.5 mg | 500 mg | 8.5% | 3.4% | 1176 g, |
| Vithamine B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.8% | 833 g, |
| Vithamine B6, pyridoxine | 0.5 mg | 2 mg | 25% | 10.1% | 400 g, |
| Vithamine B9, folate | 12.3 μg | 400 μg | 3.1% | 1.3% | 3252 g, |
| Vithamine B12, cobalamin | 1.6 μg | 3 μg | 53.3% | 21.5% | 188 g, |
| Vithamine C, ascorbic | 10.1 mg | 90 mg | 11.2% | 4.5% | 891 g, |
| Vithamine E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.1% | 3750 g, |
| Vithamine H, biotin | 2 μg | 50 μg | 4% | 1.6% | 2500 g, |
| Vithamine PP, NE | 5.6892 mg | 20 mg | 28.4% | 11.5% | 352 g, |
| niacin | 3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 810.9 mg | 2500 mg | 32.4% | 13.1% | 308 g, |
| K'halsiamo, Ca | 19.8 mg | 1000 mg | 2% | 0.8% | 5051 g, |
| Magnesiamo, Mg | 39.6 mg | 400 mg | 9.9% | 4% | 1010 g, |
| Sodium, Na | 50.1 mg | 1300 mg | 3.9% | 1.6% | 2595 g, |
| Sebabole, S | 205 mg | 1000 mg | 20.5% | 8.3% | 488 g, |
| Phosphorus, P. | 204.9 mg | 800 mg | 25.6% | 10.3% | 390 g, |
| Chlorine, Cl | 97.5 mg | 2300 mg | 4.2% | 1.7% | 2359 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 801.8 μg | ~ | |||
| Bohr, B. | 122.6 μg | ~ | |||
| Vanadium, V | 131.7 μg | ~ | |||
| Tšepe, Fe | 2.9 mg | 18 mg | 16.1% | 6.5% | 621 g, |
| Iodine, ke | 10.1 μg | 150 μg | 6.7% | 2.7% | 1485 g, |
| Cobalt, Co. | 10.1 μg | 10 μg | 101% | 40.7% | 99 g, |
| Lithium, Li | 68 μg | ~ | |||
| Manganese, Mong | 0.2002 mg | 2 mg | 10% | 4% | 999 g, |
| Koporo, Cu | 267.1 μg | 1000 μg | 26.7% | 10.8% | 374 g, |
| Molybdenum, Mo. | 15.6 μg | 70 μg | 22.3% | 9% | 449 g, |
| Nikele, Ni | 11.1 μg | ~ | |||
| Etella pele, Sn | 55.9 μg | ~ | |||
| Rubidium, Rb | 491.7 μg | ~ | |||
| Ho tsuba, F | 76.3 μg | 4000 μg | 1.9% | 0.8% | 5242 g, |
| Chrome, Kr | 15.1 μg | 50 μg | 30.2% | 12.2% | 331 g, |
| Zinki, Zn | 2.8009 mg | 12 mg | 23.3% | 9.4% | 428 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 12.8 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 2.9 g, | max 100 g |
Boleng ba matla ke 248 kcal.
Ho besoa ka mokhoa oa lapeng li-vithamine le liminerale tse ruileng joalo ka: vithamine B2 - 11,1%, vithamine B5 - 12%, vithamine B6 - 25%, vithamine B12 - 53,3%, vithamine C - 11,2%, vithamine PP - 28,4 %, potasiamo - 32,4%, phosphorus - 25,6%, tšepe - 16,1%, cobalt - 101%, koporo - 26,7%, molybdenum - 22,3%, chromium - 30,2%, zinki - 23,3%
- 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.
- 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 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.
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid 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.
LITLHAKU TSE KHOLO LE TLHOPHISO EA TLHOPHISO EA LITLHAKU TSA LIHLOOHO
- 218 kC
- 77 kC
- 41 kC
- 899 kC
- 102 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 248 kcal, lik'hemik'hale, boleng ba phepo e nepahetseng, hore na ke livithamini life, liminerale, mokhoa oa ho pheha o besitse ka mokhoa oa lapeng, risepe, likhalori, limatlafatsi