Tse ka Hare
Lisebelisoa Sopho ea Sipinake 1-184 ka 'ngoe
Mokhoa oa ho itokisa
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 | 42 kC | 1684 kC | 2.5% | 6% | 4010 g, |
| Liprotheine | 1.9 g, | 76 g, | 2.5% | 6% | 4000 g, |
| Mafura | 2 g, | 56 g, | 3.6% | 8.6% | 2800 g, |
| Li-carbohydrate | 4 g, | 219 g, | 1.8% | 4.3% | 5475 g, |
| Lisele tsa fiber | 0.6 g, | 20 g, | 3% | 7.1% | 3333 g, |
| metsi | 89.8 g, | 2273 g, | 4% | 9.5% | 2531 g, |
| Ash | 1.6 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 287 μg | 900 μg | 31.9% | 76% | 314 g, |
| Retinol | 0.01 mg | ~ | |||
| beta carotenes | 1.66 mg | 5 mg | 33.2% | 79% | 301 g, |
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 6.4% | 3750 g, |
| Vithamine B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 13.3% | 1800 g, |
| Vithamine C, ascorbic | 6.8 mg | 90 mg | 7.6% | 18.1% | 1324 g, |
| Vithamine E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 12.6% | 1875 g, |
| Vithamine PP, NE | 0.5 mg | 20 mg | 2.5% | 6% | 4000 g, |
| niacin | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 278 mg | 2500 mg | 11.1% | 26.4% | 899 g, |
| K'halsiamo, Ca | 61 mg | 1000 mg | 6.1% | 14.5% | 1639 g, |
| Magnesiamo, Mg | 33 mg | 400 mg | 8.3% | 19.8% | 1212 g, |
| Sodium, Na | 268 mg | 1300 mg | 20.6% | 49% | 485 g, |
| Phosphorus, P. | 104 mg | 800 mg | 13% | 31% | 769 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 4.2 mg | 18 mg | 23.3% | 55.5% | 429 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 2.4 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.6 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 5 mg | boholo ba 300 mg | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 1.3 g, | max 18.7 g |
Boleng ba matla ke 42 kcal.
Sipinake puree sopho e entsoeng ka 1-184 ka 'ngoe li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 31,9%, beta-carotene - 33,2%, potasiamo - 11,1%, phosphorus - 13%, tšepe - 23,3%
- 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.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- 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.
Tags: Mokhoa oa ho pheha, lik'halori tse 42 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha oa sopho ea spinach, 1-184, risepe, likhalori, limatlafatsi