Tse ka Hare
Lisebelisoa tsa Salate ea Sardine
| liapole | 2.0 (sengoathoana) |
| lero la lemone | 2.0 (khaba ea teaspoon) |
| Litlhapi tsa leoatle | 210.0 (grama) |
| seleri | 0.5 (khalase ea lijo-thollo) |
| lemon | 0.3 (khalase ea lijo-thollo) |
| Yogurt | 0.3 (khalase ea lijo-thollo) |
Mokhoa oa ho itokisa
Ebola liapole ebe u li khaola likotoana. Khaola celery, khaola linate hantle. Hang ha u se u khaola liapole, tšela lero la lemone ho qoba ho sootho. Khaola sardine likotoana tse nyane. Kopanya lisebelisoa tsohle ka bonolo ka ho eketsa yogurt e mafura a tlase.
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 | 85.1 kC | 1684 kC | 5.1% | 6% | 1979 g, |
| Liprotheine | 6.1 g, | 76 g, | 8% | 9.4% | 1246 g, |
| Mafura | 2.6 g, | 56 g, | 4.6% | 5.4% | 2154 g, |
| Li-carbohydrate | 10 g, | 219 g, | 4.6% | 5.4% | 2190 g, |
| manyolo acid | 0.4 g, | ~ | |||
| Lisele tsa fiber | 1.1 g, | 20 g, | 5.5% | 6.5% | 1818 g, |
| metsi | 51.8 g, | 2273 g, | 2.3% | 2.7% | 4388 g, |
| Ash | 0.4 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g, |
| Retinol | 0.6 mg | ~ | |||
| Vithamine B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 g, |
| Vithamine B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 g, |
| Vithamine B4, choline | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 g, |
| Vithamine B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 g, |
| Vithamine B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 g, |
| Vithamine B9, folate | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g, |
| Vithamine B12, cobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g, |
| Vithamine C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 g, |
| Vithamine E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 g, |
| Vithamine H, biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g, |
| Vithamine PP, NE | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 g, |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 g, |
| K'halsiamo, Ca | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 g, |
| Magnesiamo, Mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 g, |
| Sodium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 g, |
| Sebabole, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 g, |
| Phosphorus, P. | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 g, |
| Chlorine, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 50.2 μg | ~ | |||
| Bohr, B. | 114.5 μg | ~ | |||
| Vanadium, V | 1.8 μg | ~ | |||
| Tšepe, Fe | 1.8 mg | 18 mg | 10% | 11.8% | 1000 g, |
| Iodine, ke | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g, |
| Cobalt, Co. | 5.1 μg | 10 μg | 51% | 59.9% | 196 g, |
| Manganese, Mong | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 g, |
| Koporo, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g, |
| Molybdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g, |
| Nikele, Ni | 8.8 μg | ~ | |||
| Rubidium, Rb | 28.7 μg | ~ | |||
| Selenium, Haeba | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g, |
| Ho tsuba, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g, |
| Chrome, Kr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g, |
| Zinki, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.4 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 4.4 g, | max 100 g |
Boleng ba matla ke 85,1 kcal.
Salate ea sardine li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 66,7%, vithamine B12 - 56,7%, vithamine C - 11,7%, vithamine E - 14,7%, potasiamo - 11,8%, phosphorus - 13,4 , 51, 12%, cobalt - 18,6%, koporo - XNUMX%, chromium - XNUMX%
- 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 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.
- 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.
- 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.
- 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.
KHALORIE LE TLHALOSO EA TLHOPHISO TSA LITLHAKU TSE LIHOPOLI Salate e nang le litelu ka 100 g
- 47 kC
- 33 kC
- 13 kC
- 656 kC
- 68 kC
Tags: Mokhoa oa ho pheha, lik'halori 85,1 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Sardine salate, risepe, likhalori, limatlafatsi