Eroja Asparagus ati Rice Casserole
| asparagus | 400.0 (giramu) |
| awọn iresi | 200.0 (giramu) |
| ọra ẹranko | 100.0 (giramu) |
| omi | 2.0 (teaspoon) |
| ẹyin adiye | 3.0 (nkan) |
| wàrà màlúù | 3.0 (sibi tabili) |
| iyo tabili | 0.5 (teaspoon) |
| bota | 2.0 (sibi tabili) |
Ọna ti igbaradi
Ṣọra peeli asparagus pẹlu ọbẹ didasilẹ, ṣe abojuto lati ma ba awọn ori jẹ - apakan ti o niyelori julọ ninu rẹ. Di asparagus sinu awọn bunches ti awọn ege mẹwa 10 15, ge awọn opin isalẹ ni deede ati ki o gbe sinu obe kan pẹlu omi sise salted ki omi naa de aarin awọn abereyo nikan. Cook fun iṣẹju 20 si XNUMX lori ooru to ga titi ti yoo fi rọ, ṣugbọn maṣe dapọ, bibẹkọ ti asparagus yoo padanu adun rẹ ki o di omi. Fi omi ṣan ki o si tu awọn bunpara asparagus naa. Too awọn iresi naa, mu ese rẹ ni awọ-funfun ti o mọ, gbe sinu obe pẹlu ọra gbigbona ati, igbiyanju, ooru titi yoo fi han gbangba (kii ṣe brown!). Wakọ pẹlu omi farabale ati sisun, bo. Fi iresi swollen sinu fẹlẹfẹlẹ paapaa ni fọọmu ti a fi ọra si, fi fẹlẹfẹlẹ ti asparagus ti o jinlẹ si oke, tú pẹlu adalu ẹyin ti a lu ati wara, tan awọn ege bota sori ilẹ. Beki ni adiro.
O le ṣẹda ohunelo tirẹ ti o ṣe akiyesi pipadanu awọn vitamin ati awọn ohun alumọni nipa lilo iṣiro ohunelo ninu ohun elo naa.
Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Iye kalori | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| Awọn ọlọjẹ | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| fats | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Awọn carbohydrates | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| Organic acids | 16.2 g | ~ | |||
| Alimentary okun | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| omi | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.04 miligiramu | 1.5 miligiramu | 2.7% | 2% | 3750 g |
| Vitamin B2, riboflavin | 0.07 miligiramu | 1.8 miligiramu | 3.9% | 2.8% | 2571 g |
| Vitamin B4, choline | 34.2 miligiramu | 500 miligiramu | 6.8% | 4.9% | 1462 g |
| Vitamin B5, pantothenic | 0.2 miligiramu | 5 miligiramu | 4% | 2.9% | 2500 g |
| Vitamin B6, pyridoxine | 0.04 miligiramu | 2 miligiramu | 2% | 1.5% | 5000 g |
| Vitamin B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Vitamin B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Vitamin C, ascorbic | 1.6 miligiramu | 90 miligiramu | 1.8% | 1.3% | 5625 g |
| Vitamin D, kalciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Vitamin E, Alpha tocopherol, TE | 0.3 miligiramu | 15 miligiramu | 2% | 1.5% | 5000 g |
| Vitamin H, Biotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Vitamin PP, KO | 0.8482 miligiramu | 20 miligiramu | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 71.9 miligiramu | 2500 miligiramu | 2.9% | 2.1% | 3477 g |
| Kalisiomu, Ca | 16.2 miligiramu | 1000 miligiramu | 1.6% | 1.2% | 6173 g |
| Ohun alumọni, Si | 15.9 miligiramu | 30 miligiramu | 53% | 38.5% | 189 g |
| Iṣuu magnẹsia, Mg | 13 miligiramu | 400 miligiramu | 3.3% | 2.4% | 3077 g |
| Iṣuu Soda, Na | 17.7 miligiramu | 1300 miligiramu | 1.4% | 1% | 7345 g |
| Efin, S | 24.7 miligiramu | 1000 miligiramu | 2.5% | 1.8% | 4049 g |
| Irawọ owurọ, P. | 54.8 miligiramu | 800 miligiramu | 6.9% | 5% | 1460 g |
| Onigbọwọ, Cl | 270.2 miligiramu | 2300 miligiramu | 11.7% | 8.5% | 851 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Irin, Fe | 0.6 miligiramu | 18 miligiramu | 3.3% | 2.4% | 3000 g |
| Iodine, Emi | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Koluboti, Co. | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganese, Mn | 0.2024 miligiramu | 2 miligiramu | 10.1% | 7.3% | 988 g |
| Ejò, 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 | ~ | |||
| Asiwaju, Sn | 0.4 μg | ~ | |||
| Selenium, Ti | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Strontium, 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 |
| Sinkii, Zn | 0.3444 miligiramu | 12 miligiramu | 2.9% | 2.1% | 3484 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 11.4 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 0.8 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 48.2 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 137,5 kcal.
Asparagus ati iresi casserole ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: silikoni - 53%, chlorine - 11,7%, koluboti - 11%
- ohun alumọni wa ninu paati eto ninu glycosaminoglycans ati ki o mu ki iṣelọpọ kolaginni ṣiṣẹ.
- Chlorine pataki fun dida ati yomijade ti hydrochloric acid ninu ara.
- Cobalt jẹ apakan ti Vitamin B12. Ṣiṣẹ awọn enzymu ti iṣelọpọ ti ọra acid ati iṣelọpọ folic acid.
CALORIE ATI IKỌ ẸRỌ TI AWỌN NIPA INU AWỌN NIPA Casserole lati asparagus ati iresi PER 100 g
- 21 kCal
- 333 kCal
- 899 kCal
- 0 kCal
- 157 kCal
- 60 kCal
- 0 kCal
- 661 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 137,5 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Asparagus ati iresi casserole, ohunelo, awọn kalori, awọn ounjẹ