Viungo Casserole ya viazi
| viazi | 8.0 (kipande) |
| mafuta ya wanyama | 3.0 (kijiko cha meza) |
| vitunguu | 2.0 (kipande) |
| yai ya kuku | 2.0 (kipande) |
| ng'ombe wa maziwa | 1.0 (glasi ya nafaka) |
| parsley | 1.0 (kijiko cha meza) |
Njia ya maandalizi
Viazi vya kitoweo, vimenya na kukatwa vipande au vipande, kwenye maji kidogo na mafuta. Kaanga vitunguu vya kung'olewa vizuri kwenye mafuta. Kata laini wiki na koroga viazi na vitunguu vya kukaanga. Weka misa kwenye sufuria ya kukausha iliyotiwa mafuta, mimina juu ya mchanganyiko wa mayai na maziwa na uoka katika oveni. Kutumikia na samaki na kuku sahani.
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 79.8 | Kpi 1684 | 4.7% | 5.9% | 2110 g |
| Protini | 2.9 g | 76 g | 3.8% | 4.8% | 2621 g |
| Mafuta | 4.3 g | 56 g | 7.7% | 9.6% | 1302 g |
| Wanga | 7.9 g | 219 g | 3.6% | 4.5% | 2772 g |
| asidi za kikaboni | 0.1 g | ~ | |||
| Fiber ya viungo | 1.2 g | 20 g | 6% | 7.5% | 1667 g |
| Maji | 78.5 g | 2273 g | 3.5% | 4.4% | 2896 g |
| Ash | 1 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 60 μg | 900 μg | 6.7% | 8.4% | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 5.9% | 2143 g |
| Vitamini B2, riboflauini | 0.1 mg | 1.8 mg | 5.6% | 7% | 1800 g |
| Vitamini B4, choline | 25.7 mg | 500 mg | 5.1% | 6.4% | 1946 g |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.5% | 1667 g |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.5% | 1000 g |
| Vitamini B9, folate | 7.3 μg | 400 μg | 1.8% | 2.3% | 5479 g |
| Vitamini B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 4.1% | 3000 g |
| Vitamini C, ascorbic | 4.3 mg | 90 mg | 4.8% | 6% | 2093 g |
| Vitamini D, calciferol | 0.2 μg | 10 μg | 2% | 2.5% | 5000 g |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 2.5% | 5000 g |
| Vitamini H, biotini | 2.4 μg | 50 μg | 4.8% | 6% | 2083 g |
| Vitamini PP, NO | 1.0814 mg | 20 mg | 5.4% | 6.8% | 1849 g |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 331.1 mg | 2500 mg | 13.2% | 16.5% | 755 g |
| Kalsiamu, Ca | 36.9 mg | 1000 mg | 3.7% | 4.6% | 2710 g |
| Magnesiamu, Mg | 17.3 mg | 400 mg | 4.3% | 5.4% | 2312 g |
| Sodiamu, Na | 23.7 mg | 1300 mg | 1.8% | 2.3% | 5485 g |
| Sulphur, S | 41.5 mg | 1000 mg | 4.2% | 5.3% | 2410 g |
| Fosforasi, P | 67.1 mg | 800 mg | 8.4% | 10.5% | 1192 g |
| Klorini, Cl | 62.7 mg | 2300 mg | 2.7% | 3.4% | 3668 g |
| Fuatilia Vipengee | |||||
| Aluminium, Al | 455.7 μg | ~ | |||
| Bohr, B. | 73.2 μg | ~ | |||
| Vanadium, V | 71.1 μg | ~ | |||
| Chuma, Fe | 0.7 mg | 18 mg | 3.9% | 4.9% | 2571 g |
| Iodini, mimi | 6 μg | 150 μg | 4% | 5% | 2500 g |
| Cobalt, Kampuni | 3.8 μg | 10 μg | 38% | 47.6% | 263 g |
| Lithiamu, Li | 36.7 μg | ~ | |||
| Manganese, Mh | 0.1058 mg | 2 mg | 5.3% | 6.6% | 1890 g |
| Shaba, Cu | 83.9 μg | 1000 μg | 8.4% | 10.5% | 1192 g |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 9.3% | 1346 g |
| Nickel, ni | 2.7 μg | ~ | |||
| Kiongozi, Sn | 2.3 μg | ~ | |||
| Rubidium, Rb | 282.2 μg | ~ | |||
| Selenium, Ikiwa | 0.4 μg | 55 μg | 0.7% | 0.9% | 13750 g |
| Nguvu, Sr. | 3 μg | ~ | |||
| Fluorini, F | 25.4 μg | 4000 μg | 0.6% | 0.8% | 15748 g |
| Chrome, Kr | 5.6 μg | 50 μg | 11.2% | 14% | 893 g |
| Zinki, Zn | 0.416 mg | 12 mg | 3.5% | 4.4% | 2885 g |
| Wanga wanga | |||||
| Wanga na dextrins | 5.7 g | ~ | |||
| Mono- na disaccharides (sukari) | 2.1 g | upeo 100 г | |||
| Steteroli | |||||
| Cholesterol | 46.8 mg | upeo wa 300 mg |
Thamani ya nishati ni 79,8 kcal.
Gratin ya viazi vitamini na madini mengi kama potasiamu - 13,2%, cobalt - 38%, chromium - 11,2%
- potasiamu ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, asidi na elektroni, inashiriki katika michakato ya msukumo wa neva, udhibiti wa shinikizo.
- Cobalt ni sehemu ya vitamini B12. Inamsha enzymes ya kimetaboliki ya asidi ya mafuta na kimetaboliki ya asidi ya folic.
- Chrome inashiriki katika udhibiti wa viwango vya sukari ya damu, na kuongeza athari ya insulini. Upungufu husababisha kupungua kwa uvumilivu wa sukari.
KALORI NA UTENGENEZAJI WA KIKEMIKALI WA VYOMBO VYA MAPISHI Viazi casserole KWA 100 g
- Kpi 77
- Kpi 899
- Kpi 41
- Kpi 157
- Kpi 60
- Kpi 49
Tags: Jinsi ya kupika, yaliyomo kwenye kalori 79,8 kcal, kemikali, thamani ya lishe, vitamini gani, madini, njia ya kupikia Casserole ya viazi, mapishi, kalori, virutubisho