Metsoako Salad e Tsubang
| phetoho | 2.0 (sengoathoana) |
| likomkomere tse khethiloeng | 50.0 (grama) |
| anyanese | 1.0 (sengoathoana) |
| lierekisi tse tala | 0.5 (khalase ea lijo-thollo) |
| cod, | 300.0 (grama) |
| lehe la khoho | 1.0 (sengoathoana) |
| oli ea soneblomo | 3.0 (khaba ea tafole) |
| letsoai la tafole | 0.5 (khaba ea teaspoon) |
Mokhoa oa ho itokisa
Fry onion e hahiloeng hantle hammoho le cod e khabisitsoeng le e khethiloeng ka oli ea limela. Khaola li-turnip tse omotsoeng le likomkomere ka li-cubes tse nyane. Beha turnips, likomkomere, litlhapi tse nang le eiee le lierekisi tse tala ka sekotlolo sa salate, tšela ka oli ea meroho, linoko, khabisa ka likhae tsa lehe le phehiloeng le litlama.
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 | 122.2 kC | 1684 kC | 7.3% | 6% | 1378 g, |
| Liprotheine | 6.9 g, | 76 g, | 9.1% | 7.4% | 1101 g, |
| Mafura | 8.8 g, | 56 g, | 15.7% | 12.8% | 636 g, |
| Li-carbohydrate | 4 g, | 219 g, | 1.8% | 1.5% | 5475 g, |
| manyolo acid | 30.1 g, | ~ | |||
| Lisele tsa fiber | 1.6 g, | 20 g, | 8% | 6.5% | 1250 g, |
| metsi | 76.6 g, | 2273 g, | 3.4% | 2.8% | 2967 g, |
| Ash | 1.2 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 100 μg | 900 μg | 11.1% | 9.1% | 900 g, |
| Retinol | 0.1 mg | ~ | |||
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.5% | 1500 g, |
| Vithamine B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 4.1% | 2000 g, |
| Vithamine B4, choline | 15.8 mg | 500 mg | 3.2% | 2.6% | 3165 g, |
| Vithamine B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.3% | 2500 g, |
| Vithamine B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 3.7% | 2222 g, |
| Vithamine B9, folate | 4.8 μg | 400 μg | 1.2% | 1% | 8333 g, |
| Vithamine B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 13.7% | 600 g, |
| Vithamine C, ascorbic | 6.9 mg | 90 mg | 7.7% | 6.3% | 1304 g, |
| Vithamine D, calciferol | 0.1 μg | 10 μg | 1% | 0.8% | 10000 g, |
| Vithamine E, alpha tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 22.3% | 366 g, |
| Vithamine H, biotin | 5 μg | 50 μg | 10% | 8.2% | 1000 g, |
| Vithamine PP, NE | 2.2454 mg | 20 mg | 11.2% | 9.2% | 891 g, |
| niacin | 1.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 210.8 mg | 2500 mg | 8.4% | 6.9% | 1186 g, |
| K'halsiamo, Ca | 30.7 mg | 1000 mg | 3.1% | 2.5% | 3257 g, |
| Magnesiamo, Mg | 18.7 mg | 400 mg | 4.7% | 3.8% | 2139 g, |
| Sodium, Na | 28.2 mg | 1300 mg | 2.2% | 1.8% | 4610 g, |
| Sebabole, S | 70.4 mg | 1000 mg | 7% | 5.7% | 1420 g, |
| Phosphorus, P. | 101.3 mg | 800 mg | 12.7% | 10.4% | 790 g, |
| Chlorine, Cl | 517.5 mg | 2300 mg | 22.5% | 18.4% | 444 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 39.1 μg | ~ | |||
| Bohr, B. | 19.5 μg | ~ | |||
| Tšepe, Fe | 0.7 mg | 18 mg | 3.9% | 3.2% | 2571 g, |
| Iodine, ke | 36.4 μg | 150 μg | 24.3% | 19.9% | 412 g, |
| Cobalt, Co. | 9 μg | 10 μg | 90% | 73.6% | 111 g, |
| Manganese, Mong | 0.0469 mg | 2 mg | 2.3% | 1.9% | 4264 g, |
| Koporo, Cu | 54.3 μg | 1000 μg | 5.4% | 4.4% | 1842 g, |
| Molybdenum, Mo. | 2.3 μg | 70 μg | 3.3% | 2.7% | 3043 g, |
| Nikele, Ni | 2.6 μg | ~ | |||
| Rubidium, Rb | 46.5 μg | ~ | |||
| Ho tsuba, F | 187.1 μg | 4000 μg | 4.7% | 3.8% | 2138 g, |
| Chrome, Kr | 14.6 μg | 50 μg | 29.2% | 23.9% | 342 g, |
| Zinki, Zn | 0.4206 mg | 12 mg | 3.5% | 2.9% | 2853 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 1.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 2.9 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 44.9 mg | boholo ba 300 mg |
Boleng ba matla ke 122,2 kcal.
Ho tsuba cod cod li-vithamine le liminerale tse ngata joalo ka: vithamine A - 11,1%, vithamine B12 - 16,7%, vithamine E - 27,3%, vithamine PP - 11,2%, phosphorus - 12,7%, chlorine - 22,5 , 24,3, 90%, iodine - 29,2%, cobalt - 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 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.
- 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.
- 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.
- Iodine kenya letsoho ts'ebetsong ea qoqotho, e fana ka sebopeho sa lihormone (thyroxine le triiodothyronine). Ho hlokahala bakeng sa kholo le phapang ea lisele tsa lisele tsohle tsa 'mele oa motho, phefumoloho ea mitochondrial, taolo ea transmembrane sodium le lipalangoang tsa lihormone. Ho ja ho sa lekaneng ho lebisa ho goiter e tloaelehileng e nang le hypothyroidism le ho fokotseha ha metabolism, khatello ea maikutlo, ho fokola ha kholo le kholo ea kelello ho bana.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
Likahare tsa khalori LE TLHOPHISO EA TLHALOSO EA LITLHAKU TSE LIHOPHILENG Salate e nang le cod e tsubiloeng ka 100 g
- 32 kC
- 13 kC
- 41 kC
- 40 kC
- 69 kC
- 157 kC
- 899 kC
- 0 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 122,2 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Salad ea cod e tsubiloeng, risepe, likhalori, limatlafatsi