Tse ka Hare
Metsoako Sopho e entsoeng ka Serapeng
| nama ea khomo, sehlopha sa 1 | 500.0 (grama) |
| sehoete | 1.0 (sengoathoana) |
| loma | 2.0 (sengoathoana) |
| anyanese | 1.0 (sengoathoana) |
| pepere e khubelu e tsoekere | 2.0 (sengoathoana) |
| tamati | 4.0 (sengoathoana) |
Mokhoa oa ho itokisa
Pheha nama ea khomo. Qetellong ea ho pheha, eketsa letsoai, eiee, linoko ho moro. Tlosa nama, eiee, linoko ho tsoa moro o hlahisoang. Tšela lihoete tse hahiloeng hantle, li-beet le litlhapi tse ngata tsa beet ka har'a moro o belang e le hore sopho e be tenya ka ho lekana. Tlisa ho pheha le ho tima mocheso. Koahela pitsa ka ntho e futhumetseng metsotso e 10-15. Kenya likotoana tsa nama e batang le mosetareta ho latsoa sopho ea sopho, tšela sopho le hodimo ka qubu ea motsoako oa litlama tse hahiloeng hantle tse haufi (lettuce, eiee e tala, parsley, celery, dill, basil, jj. ). Beha pepere ea tšepe e sehiloe e le metopa le likhae tse kholo tsa longitudinal tsa langa le le lej ka holimo. Khabisa ka tranelate e teteaneng e bolila.
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 | 62.8 kC | 1684 kC | 3.7% | 5.9% | 2682 g, |
| Liprotheine | 5.6 g, | 76 g, | 7.4% | 11.8% | 1357 g, |
| Mafura | 2.8 g, | 56 g, | 5% | 8% | 2000 g, |
| Li-carbohydrate | 4 g, | 219 g, | 1.8% | 2.9% | 5475 g, |
| manyolo acid | 0.2 g, | ~ | |||
| Lisele tsa fiber | 1.2 g, | 20 g, | 6% | 9.6% | 1667 g, |
| metsi | 83.7 g, | 2273 g, | 3.7% | 5.9% | 2716 g, |
| Ash | 0.9 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 900 μg | 900 μg | 100% | 159.2% | 100 g, |
| Retinol | 0.9 mg | ~ | |||
| Vithamine B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.3% | 3750 g, |
| Vithamine B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 4.5% | 3600 g, |
| Vithamine B4, choline | 13.1 mg | 500 mg | 2.6% | 4.1% | 3817 g, |
| Vithamine B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.4% | 2500 g, |
| Vithamine B6, pyridoxine | 0.2 mg | 2 mg | 10% | 15.9% | 1000 g, |
| Vithamine B9, folate | 8.8 μg | 400 μg | 2.2% | 3.5% | 4545 g, |
| Vithamine B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 26.6% | 600 g, |
| Vithamine C, ascorbic | 10.9 mg | 90 mg | 12.1% | 19.3% | 826 g, |
| Vithamine E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3.2% | 5000 g, |
| Vithamine H, biotin | 1 μg | 50 μg | 2% | 3.2% | 5000 g, |
| Vithamine PP, NE | 1.8296 mg | 20 mg | 9.1% | 14.5% | 1093 g, |
| niacin | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 234 mg | 2500 mg | 9.4% | 15% | 1068 g, |
| K'halsiamo, Ca | 17.3 mg | 1000 mg | 1.7% | 2.7% | 5780 g, |
| Magnesiamo, Mg | 18.5 mg | 400 mg | 4.6% | 7.3% | 2162 g, |
| Sodium, Na | 35.2 mg | 1300 mg | 2.7% | 4.3% | 3693 g, |
| Sebabole, S | 55.8 mg | 1000 mg | 5.6% | 8.9% | 1792 g, |
| Phosphorus, P. | 62.9 mg | 800 mg | 7.9% | 12.6% | 1272 g, |
| Chlorine, Cl | 44.8 mg | 2300 mg | 1.9% | 3% | 5134 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 40.9 μg | ~ | |||
| Bohr, B. | 112.1 μg | ~ | |||
| Vanadium, V | 18.3 μg | ~ | |||
| Tšepe, Fe | 1.3 mg | 18 mg | 7.2% | 11.5% | 1385 g, |
| Iodine, ke | 4 μg | 150 μg | 2.7% | 4.3% | 3750 g, |
| Cobalt, Co. | 4.4 μg | 10 μg | 44% | 70.1% | 227 g, |
| Lithium, Li | 0.3 μg | ~ | |||
| Manganese, Mong | 0.2089 mg | 2 mg | 10.4% | 16.6% | 957 g, |
| Koporo, Cu | 114.5 μg | 1000 μg | 11.5% | 18.3% | 873 g, |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 17.4% | 921 g, |
| Nikele, Ni | 9.1 μg | ~ | |||
| Etella pele, Sn | 15.3 μg | ~ | |||
| Rubidium, Rb | 161.4 μg | ~ | |||
| Ho tsuba, F | 28.3 μg | 4000 μg | 0.7% | 1.1% | 14134 g, |
| Chrome, Kr | 7.6 μg | 50 μg | 15.2% | 24.2% | 658 g, |
| Zinki, Zn | 0.8977 mg | 12 mg | 7.5% | 11.9% | 1337 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 3.8 g, | max 100 g |
Boleng ba matla ke 62,8 kcal.
Salate ea sopho ea serapa li-vithamine le liminerale tse ngata joalo ka: vithamine A - 100%, vithamine B12 - 16,7%, vithamine C - 12,1%, cobalt - 44%, koporo - 11,5%, chromium - 15,2%
- 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.
- 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.
CALORIE LE TLHOPHISO EA K'HEKHEKHENG EA LITLHAKU TSA LIPHILI Sopho-salate "Serapa" KA 100 g
- 218 kC
- 35 kC
- 42 kC
- 41 kC
- 26 kC
- 24 kC
Tags: Mokhoa oa ho pheha, lik'halori tse 62,8 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Sopho ea sopho ea serapa, risepe, likhalori, limatlafatsi