Viungo Vikapu vya saladi
| Tartlets (tartlets) kwa vitafunio | 50.0 (gramu) |
| Saladi kuu | 50.0 (gramu) |
Njia ya maandalizi
Vikapu vya kuoka au volovany hujazwa na saladi zilizopangwa tayari (mji mkuu, na kuku au mchezo wa nyama, na samaki ya moto ya kuvuta sigara au dagaa (pamoja na kaa), yai ya samaki), iliyopambwa na bidhaa zinazounda saladi na mimea.
Unaweza kuunda kichocheo chako mwenyewe ukizingatia upotezaji wa vitamini na madini ukitumia kikokotoo cha mapishi kwenye programu.
Thamani ya lishe na muundo wa kemikali.
Jedwali linaonyesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) kwa 100 gramu sehemu ya kula.
| Lishe | wingi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Thamani ya kalori | Kpi 327.9 | Kpi 1684 | 19.5% | 5.9% | 514 g |
| Protini | 10.8 g | 76 g | 14.2% | 4.3% | 704 g |
| Mafuta | 21.9 g | 56 g | 39.1% | 11.9% | 256 g |
| Wanga | 23.2 g | 219 g | 10.6% | 3.2% | 944 g |
| asidi za kikaboni | 19.7 g | ~ | |||
| Fiber ya viungo | 0.7 g | 20 g | 3.5% | 1.1% | 2857 g |
| Maji | 58.4 g | 2273 g | 2.6% | 0.8% | 3892 g |
| Ash | 1.3 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 100 μg | 900 μg | 11.1% | 3.4% | 900 g |
| Retinol | 0.1 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 1.6% | 1875 g |
| Vitamini B2, riboflauini | 0.1 mg | 1.8 mg | 5.6% | 1.7% | 1800 g |
| Vitamini B4, choline | 55.9 mg | 500 mg | 11.2% | 3.4% | 894 g |
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 2.4% | 1250 g |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 3% | 1000 g |
| Vitamini B9, folate | 13.1 μg | 400 μg | 3.3% | 1% | 3053 g |
| Vitamini B12, cobalamin | 0.3 μg | 3 μg | 10% | 3% | 1000 g |
| Vitamini C, ascorbic | 1.9 mg | 90 mg | 2.1% | 0.6% | 4737 g |
| Vitamini D, calciferol | 0.1 μg | 10 μg | 1% | 0.3% | 10000 g |
| Vitamini E, alpha tocopherol, TE | 7.5 mg | 15 mg | 50% | 15.2% | 200 g |
| Vitamini H, biotini | 4 μg | 50 μg | 8% | 2.4% | 1250 g |
| Vitamini PP, NO | 3.1928 mg | 20 mg | 16% | 4.9% | 626 g |
| niacin | 1.4 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 158.3 mg | 2500 mg | 6.3% | 1.9% | 1579 g |
| Kalsiamu, Ca | 42.5 mg | 1000 mg | 4.3% | 1.3% | 2353 g |
| Silicon, Ndio | 1.2 mg | 30 mg | 4% | 1.2% | 2500 g |
| Magnesiamu, Mg | 19.4 mg | 400 mg | 4.9% | 1.5% | 2062 g |
| Sodiamu, Na | 134 mg | 1300 mg | 10.3% | 3.1% | 970 g |
| Sulphur, S | 83.8 mg | 1000 mg | 8.4% | 2.6% | 1193 g |
| Fosforasi, P | 118.4 mg | 800 mg | 14.8% | 4.5% | 676 g |
| Klorini, Cl | 350.4 mg | 2300 mg | 15.2% | 4.6% | 656 g |
| Fuatilia Vipengee | |||||
| Aluminium, Al | 381.2 μg | ~ | |||
| Bohr, B. | 19.8 μg | ~ | |||
| Vanadium, V | 40.4 μg | ~ | |||
| Chuma, Fe | 1.7 mg | 18 mg | 9.4% | 2.9% | 1059 g |
| Iodini, mimi | 4.6 μg | 150 μg | 3.1% | 0.9% | 3261 g |
| Cobalt, Kampuni | 4.2 μg | 10 μg | 42% | 12.8% | 238 g |
| Lithiamu, Li | 5.3 μg | ~ | |||
| Manganese, Mh | 0.1985 mg | 2 mg | 9.9% | 3% | 1008 g |
| Shaba, Cu | 73.5 μg | 1000 μg | 7.4% | 2.3% | 1361 g |
| Molybdenum, Mo. | 6.7 μg | 70 μg | 9.6% | 2.9% | 1045 g |
| Nickel, ni | 1.7 μg | ~ | |||
| Kiongozi, Sn | 7.1 μg | ~ | |||
| Rubidium, Rb | 30.5 μg | ~ | |||
| Selenium, Ikiwa | 2 μg | 55 μg | 3.6% | 1.1% | 2750 g |
| Nguvu, Sr. | 1.4 μg | ~ | |||
| Titan, wewe | 3.3 μg | ~ | |||
| Fluorini, F | 42.1 μg | 4000 μg | 1.1% | 0.3% | 9501 g |
| Chrome, Kr | 3.9 μg | 50 μg | 7.8% | 2.4% | 1282 g |
| Zinki, Zn | 0.9007 mg | 12 mg | 7.5% | 2.3% | 1332 g |
| Wanga wanga | |||||
| Wanga na dextrins | 18.3 g | ~ | |||
| Mono- na disaccharides (sukari) | 1.2 g | upeo 100 г | |||
| Steteroli | |||||
| Cholesterol | 60.6 mg | upeo wa 300 mg |
Thamani ya nishati ni 327,9 kcal.
Vikapu vya saladi vitamini na madini mengi kama: vitamini A - 11,1%, choline - 11,2%, vitamini E - 50%, vitamini PP - 16%, fosforasi - 14,8%, klorini - 15,2%, cobalt - 42%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- Mchanganyiko ni sehemu ya lecithin, ina jukumu katika usanisi na umetaboli wa phospholipids kwenye ini, ni chanzo cha vikundi vya methyl bure, hufanya kama sababu ya lipotropic.
- Vitamin E ina mali ya antioxidant, ni muhimu kwa utendaji wa gonads, misuli ya moyo, ni utulivu wa ulimwengu wa utando wa seli. Kwa upungufu wa vitamini E, hemolysis ya erythrocytes na shida za neva huzingatiwa.
- Vitamini PP inashiriki katika athari za redox ya kimetaboliki ya nishati. Ulaji wa vitamini wa kutosha unaambatana na usumbufu wa hali ya kawaida ya ngozi, njia ya utumbo na mfumo wa neva.
- Fosforasi inashiriki katika michakato mingi ya kisaikolojia, pamoja na kimetaboliki ya nishati, inasimamia usawa wa asidi-msingi, ni sehemu ya phospholipids, nucleotidi na asidi ya kiini, ni muhimu kwa madini ya mifupa na meno. Upungufu husababisha anorexia, anemia, rickets.
- 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.
Tags: Jinsi ya kupika, yaliyomo kalori 327,9 kcal, kemikali, thamani ya lishe, vitamini gani, madini, njia ya kupikia Vikapu vya saladi, mapishi, kalori, virutubisho