Viunga Asparagus na Mchele Casserole
| avokado | 400.0 (gramu) |
| mboga za mchele | 200.0 (gramu) |
| mafuta ya wanyama | 100.0 (gramu) |
| maji | 2.0 (kijiko) |
| yai ya kuku | 3.0 (kipande) |
| ng'ombe wa maziwa | 3.0 (kijiko cha meza) |
| chumvi ya meza | 0.5 (kijiko) |
| siagi | 2.0 (kijiko cha meza) |
Ng'oa avokado kwa uangalifu na kisu kikali, ukitunza usiharibu vichwa - sehemu yake muhimu zaidi. Funga asparagus ndani ya mashada ya vipande 10, kata ncha za chini sawasawa na uweke kwenye sufuria na maji ya moto yenye chumvi ili maji yafikie katikati tu ya shina. Pika kwa dakika 15 - 20 juu ya moto mkali hadi laini, lakini usipike kupita kiasi, vinginevyo asparagus itapoteza ladha yake na kuwa maji. Chuja maji na kulegeza vifungu vya avokado. Panga mchele, uifute kwenye leso safi, weka kwenye sufuria na mafuta moto na, ukichochea, joto hadi iwe wazi (sio kahawia!). Driza maji ya moto na simmer, kufunikwa. Weka mchele uliovimba kwenye safu iliyosawazikwa katika fomu iliyotiwa mafuta, weka safu ya asparagasi ya kuchemsha juu, mimina na mchanganyiko wa mayai yaliyopigwa na maziwa, panua vipande vya siagi juu ya uso. Oka katika oveni.
Thamani ya lishe na muundo wa kemikali.
| Lishe | wingi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Thamani ya kalori | Kpi 137.5 | Kpi 1684 | 8.2% | 6% | 1225 g |
| Protini | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Mafuta | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Wanga | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| asidi za kikaboni | 16.2 g | ~ | |||
| Fiber ya viungo | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| Maji | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Vitamini B2, riboflauini | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Vitamini B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitamini B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Vitamini B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitamini D, calciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamini H, biotini | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Vitamini PP, NO | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kalsiamu, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silicon, Ndio | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Magnesiamu, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodiamu, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Sulphur, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Fosforasi, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Klorini, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Fuatilia Vipengee | |||||
| Aluminium, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Chuma, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iodini, mimi | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Cobalt, Kampuni | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganese, Mh | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Shaba, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 g |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 μg | ~ | |||
| Kiongozi, Sn | 0.4 μg | ~ | |||
| Selenium, Ikiwa | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Nguvu, Sr. | 0.6 μg | ~ | |||
| Fluorini, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 g |
| Chrome, Kr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 g |
| Zinki, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Wanga wanga | |||||
| Wanga na dextrins | 11.4 g | ~ | |||
| Mono- na disaccharides (sukari) | 0.8 g | upeo 100 г | |||
| Steteroli | |||||
| Cholesterol | 48.2 mg | upeo wa 300 mg |
Thamani ya nishati ni 137,5 kcal.
- silicon imejumuishwa kama sehemu ya kimuundo katika glycosaminoglycans na huchochea muundo wa collagen
- Chlorini muhimu kwa malezi na usiri wa asidi hidrokloriki mwilini.
- Cobalt ni sehemu ya vitamini B12. Inamsha enzymes ya kimetaboliki ya asidi ya mafuta na kimetaboliki ya asidi ya folic.
- Kpi 21
- Kpi 333
- Kpi 899
- Kpi 0
- Kpi 157
- Kpi 60
- Kpi 0
- Kpi 661