Sengoli: Roger Morrison
Letsatsi La Creation: 24 September 2021
Ntlafatsa Letsatsi: 15 Pherekhong 2025
Anonim
Chogada With Lyrics  | Loveyatri | Aayush Sharma | Warina Hussain |Darshan Raval, Lijo-DJ Chetas
Video: Chogada With Lyrics | Loveyatri | Aayush Sharma | Warina Hussain |Darshan Raval, Lijo-DJ Chetas

Litaba

Ho kenya lijo tsa tšepe tsa lesea ho bohlokoa haholo, hobane ha lesea le emisa ho anyesa feela 'me le qala ho fepa ha le le likhoeli tse tšeletseng, polokelo ea tšepe ea tlhaho e se e felile, kahoo ha le hlahisa lijo tse fapaneng, ngoana o hloka ho ja:

  • Lilense tse khubelu tse phehiloeng: 2.44 mg Fe ka 100g ea lijo;
  • Parsley: 3.1 mg ,. Fe ka 100g ea lijo;
  • Lehe le phehiloeng: 4.85 mg Fe ka 100g ea lijo;
  • Litapole tse monate 1,38 mg ,. Fe ka 100g ea lijo;
  • Anyanese 0.7 mg Fe ka 100g ea lijo;
  • Namane e its'epe:2.4mg Fe ka 100g ea lijo
  • Khoho: 2mg Fe ka 100g ea lijo;
  • Konyana e otlolohileng: 2,2mg Fe ka 100g ea lijo
  • Moro o khubelu oa linaoa:7,1mg Fe ka 100g ea lijo;
  • Papaya: 0.8 mg Fe ka 100g ea lijo;
  • Perekisi e tšehla: ha ho letho 2.13 mg Fe ka 100g ea lijo;
  • Cress: 2.6 mg ea Fe ka 100g ea lijo.

Lesea Tšepe Hlokahala (RDA)

Tlhoko ea ngoana ea tšepe e eketseha haholo ha a le likhoeli tse 6,


  • Masea likhoeli tse 0-6: 0.27 mg
  • Masea ho tloha likhoeling tse 7 ho isa ho tse 12: 11 mg

Ho a khonahala feela ka lijo tse nang le tšepe ho fihlella le ho fana ka litlhoko tsa tšepe tsa letsatsi le letsatsi, empa ho tloaelehile ho kenyelletsa tlatsetso ea tšepe ka marotholi ho thibela khaello ea tšepe.

Tlhoko ea lesea ea tšepe e eketseha haholo ha e le likhoeli tse 6, hobane ho tloha likhoeling tse 0 ho isa ho tse tšeletseng lebese la mme le lekane ho mo fa tlhoko ea hae ea hoo e ka bang 0.27 mg ea tšepe ka letsatsi kaha e na le polokelo ea tlhaho ea tšepe bakeng sa nako ena ea bophelo, empa ha e qeta likhoeli tse tšeletseng tsa bophelo ho fihlela selemong sa pele, kholo ea eona e matla e hloka palo e kholo haholo ea 11 mg ka letsatsi la tšepe. Kahoo ka likhoeli tse 6, kapa ha o qala ho fapanya lijo tsa hau; ho tloaelehile hore lingaka tsa bana li fane ka litlatsetso tsa tšepe.

Mokhoa oa ho eketsa ts'ebeliso ea tšepe ea lesea

Ho eketsa khaba ea lero la lamunu ho tranelate ea meroho kapa sopho ea lesea, ho tla lumella ho kenella ho hoholo ha tšepe e teng meroho, eo leha e le ngata haholo, e ka e kenang ha feela ho na le asiti ea ascorbic. Tshepe e teng lijong tsa tlhaho ea liphoofolo (lehe la mahe, nama) ha e hloke letho hore le anngoe empa ha ho eletswe ho fa lesea nama e fetang 20g ka letsatsi mme ka hona ho ke ke ha khonahala ho fana ka palo e kholo ea tšepe ea liphoofolo.


Lihokelo tse sebetsang

  • Matla a lesea ka mpeng;
  • Ho fepa bana ho tloha likhoeling tse 0 ho isa ho tse 12.

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