Viungo Mboga ya mboga ya mboga
| tango | 20.0 (gramu) |
| nyanya | 20.0 (gramu) |
| mbaazi za kijani | 20.0 (gramu) |
| cauliflower | 15.0 (gramu) |
| pilipili tamu kijani | 5.0 (gramu) |
| parsley | 2.0 (gramu) |
| Mavazi ya saladi | 20.0 (gramu) |
Njia ya maandalizi
Uzito wa cauliflower ya kuchemsha imeonyeshwa. Matango yaliyokatwa hukatwa vipande vipande, nyanya zilizoandaliwa hukatwa, cauliflower huchemshwa kwenye maji yenye chumvi na kutenganishwa katika inflorescence ndogo. Matango yaliyokatwa huwekwa kwenye glasi, kisha safu ya nyanya, kolifulawa juu. Saladi hutiwa juu na mavazi. Katika likizo, imepambwa na pilipili ya makopo na iliki.
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 147.4 | Kpi 1684 | 8.8% | 6% | 1142 g |
| Protini | 1.8 g | 76 g | 2.4% | 1.6% | 4222 g |
| Mafuta | 12.8 g | 56 g | 22.9% | 15.5% | 438 g |
| Wanga | 6.6 g | 219 g | 3% | 2% | 3318 g |
| asidi za kikaboni | 19.8 g | ~ | |||
| Fiber ya viungo | 1.6 g | 20 g | 8% | 5.4% | 1250 g |
| Maji | 94.6 g | 2273 g | 4.2% | 2.8% | 2403 g |
| Ash | 0.7 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 500 μg | 900 μg | 55.6% | 37.7% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.5% | 1500 g |
| Vitamini B2, riboflauini | 0.08 mg | 1.8 mg | 4.4% | 3% | 2250 g |
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 5.4% | 1250 g |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.4% | 2000 g |
| Vitamini B9, folate | 14.3 μg | 400 μg | 3.6% | 2.4% | 2797 g |
| Vitamini C, ascorbic | 36.8 mg | 90 mg | 40.9% | 27.7% | 245 g |
| Vitamini E, alpha tocopherol, TE | 6.1 mg | 15 mg | 40.7% | 27.6% | 246 g |
| Vitamini H, biotini | 1.8 μg | 50 μg | 3.6% | 2.4% | 2778 g |
| Vitamini PP, NO | 0.9988 mg | 20 mg | 5% | 3.4% | 2002 g |
| niacin | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 199.3 mg | 2500 mg | 8% | 5.4% | 1254 g |
| Kalsiamu, Ca | 25.5 mg | 1000 mg | 2.6% | 1.8% | 3922 g |
| Magnesiamu, Mg | 19.9 mg | 400 mg | 5% | 3.4% | 2010 g |
| Sodiamu, Na | 14 mg | 1300 mg | 1.1% | 0.7% | 9286 g |
| Sulphur, S | 3.4 mg | 1000 mg | 0.3% | 0.2% | 29412 g |
| Fosforasi, P | 49.9 mg | 800 mg | 6.2% | 4.2% | 1603 g |
| Klorini, Cl | 319.5 mg | 2300 mg | 13.9% | 9.4% | 720 g |
| Fuatilia Vipengee | |||||
| Aluminium, Al | 91.2 μg | ~ | |||
| Bohr, B. | 24.2 μg | ~ | |||
| Chuma, Fe | 0.8 mg | 18 mg | 4.4% | 3% | 2250 g |
| Iodini, mimi | 1.1 μg | 150 μg | 0.7% | 0.5% | 13636 g |
| Cobalt, Kampuni | 1.6 μg | 10 μg | 16% | 10.9% | 625 g |
| Manganese, Mh | 0.0693 mg | 2 mg | 3.5% | 2.4% | 2886 g |
| Shaba, Cu | 45.9 μg | 1000 μg | 4.6% | 3.1% | 2179 g |
| Molybdenum, Mo. | 2.2 μg | 70 μg | 3.1% | 2.1% | 3182 g |
| Nickel, ni | 2.7 μg | ~ | |||
| Rubidium, Rb | 32.1 μg | ~ | |||
| Fluorini, F | 7.9 μg | 4000 μg | 0.2% | 0.1% | 50633 g |
| Chrome, Kr | 2.3 μg | 50 μg | 4.6% | 3.1% | 2174 g |
| Zinki, Zn | 0.0912 mg | 12 mg | 0.8% | 0.5% | 13158 g |
| Wanga wanga | |||||
| Wanga na dextrins | 1.5 g | ~ | |||
| Mono- na disaccharides (sukari) | 3.5 g | upeo 100 г |
Thamani ya nishati ni 147,4 kcal.
Mboga ya mboga ya mboga vitamini na madini mengi kama: vitamini A - 55,6%, vitamini C - 40,9%, vitamini E - 40,7%, klorini - 13,9%, cobalt - 16%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- Vitamini C inashiriki katika athari za redox, utendaji wa mfumo wa kinga, inakuza ngozi ya chuma. Upungufu husababisha ufizi huru na kutokwa na damu, kutokwa na damu kwa damu kwa sababu ya kuongezeka kwa upenyezaji na udhaifu wa capillaries za damu.
- 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.
- 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.
Yaliyomo ya kalori NA UTENGENEZAJI WA KIKEMIKALI WA VYAKULA VYA MAPISHI Mboga ya saladi ya mboga KWA 100 g
- Kpi 14
- Kpi 24
- Kpi 40
- Kpi 30
- Kpi 26
- Kpi 49
Tags: Jinsi ya kupika, yaliyomo kalori 147,4 kcal, kemikali, thamani ya lishe, vitamini gani, madini, njia ya kupikia Mboga ya mboga ya mboga, kichocheo, kalori, virutubisho