Eroja Igba Sandwich
| Igba | 500.0 (giramu) |
| awọn tomati | 3.0 (nkan) |
| Wolinoti | 1.0 (gilasi ọkà) |
| alubosa alubosa | 1.0 (nkan) |
| epo sunflower | 1.0 (sibi tabili) |
| kikan | 1.0 (sibi tabili) |
| suga | 5.0 (giramu) |
| iyo tabili | 5.0 (giramu) |
Ọna ti igbaradi
Beki Igba, Peeli, gige, illa pẹlu awọn tomati, grated nipasẹ kan sieve, grated ata ilẹ, ilẹ eso, akoko pẹlu gaari, kikan ati iyo. Wọ awọn ounjẹ ipanu ti a pese silẹ pẹlu ewebe.
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 | 97.8 kCal | 1684 kCal | 5.8% | 5.9% | 1722 g |
| Awọn ọlọjẹ | 4.3 g | 76 g | 5.7% | 5.8% | 1767 g |
| fats | 2 g | 56 g | 3.6% | 3.7% | 2800 g |
| Awọn carbohydrates | 16.8 g | 219 g | 7.7% | 7.9% | 1304 g |
| Organic acids | 21.2 g | ~ | |||
| Alimentary okun | 1.9 g | 20 g | 9.5% | 9.7% | 1053 g |
| omi | 68.5 g | 2273 g | 3% | 3.1% | 3318 g |
| Ash | 0.5 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 400 μg | 900 μg | 44.4% | 45.4% | 225 g |
| Retinol | 0.4 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 6.9% | 1500 g |
| Vitamin B2, riboflavin | 0.06 miligiramu | 1.8 miligiramu | 3.3% | 3.4% | 3000 g |
| Vitamin B5, pantothenic | 0.2 miligiramu | 5 miligiramu | 4% | 4.1% | 2500 g |
| Vitamin B6, pyridoxine | 0.3 miligiramu | 2 miligiramu | 15% | 15.3% | 667 g |
| Vitamin B9, folate | 25.7 μg | 400 μg | 6.4% | 6.5% | 1556 g |
| Vitamin C, ascorbic | 9.5 miligiramu | 90 miligiramu | 10.6% | 10.8% | 947 g |
| Vitamin E, Alpha tocopherol, TE | 5.8 miligiramu | 15 miligiramu | 38.7% | 39.6% | 259 g |
| Vitamin H, Biotin | 0.4 μg | 50 μg | 0.8% | 0.8% | 12500 g |
| Vitamin PP, KO | 1.3138 miligiramu | 20 miligiramu | 6.6% | 6.7% | 1522 g |
| niacin | 0.6 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 314.6 miligiramu | 2500 miligiramu | 12.6% | 12.9% | 795 g |
| Kalisiomu, Ca | 44.9 miligiramu | 1000 miligiramu | 4.5% | 4.6% | 2227 g |
| Iṣuu magnẹsia, Mg | 52.1 miligiramu | 400 miligiramu | 13% | 13.3% | 768 g |
| Iṣuu Soda, Na | 17 miligiramu | 1300 miligiramu | 1.3% | 1.3% | 7647 g |
| Efin, S | 30.6 miligiramu | 1000 miligiramu | 3.1% | 3.2% | 3268 g |
| Irawọ owurọ, P. | 142.7 miligiramu | 800 miligiramu | 17.8% | 18.2% | 561 g |
| Onigbọwọ, Cl | 362 miligiramu | 2300 miligiramu | 15.7% | 16.1% | 635 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 265 μg | ~ | |||
| Bohr, B. | 66.3 μg | ~ | |||
| Irin, Fe | 1 miligiramu | 18 miligiramu | 5.6% | 5.7% | 1800 g |
| Iodine, Emi | 2.3 μg | 150 μg | 1.5% | 1.5% | 6522 g |
| Koluboti, Co. | 4.1 μg | 10 μg | 41% | 41.9% | 244 g |
| Manganese, Mn | 0.5485 miligiramu | 2 miligiramu | 27.4% | 28% | 365 g |
| Ejò, Cu | 195.1 μg | 1000 μg | 19.5% | 19.9% | 513 g |
| Molybdenum, Mo. | 5.9 μg | 70 μg | 8.4% | 8.6% | 1186 g |
| Nickel, ni | 3.8 μg | ~ | |||
| Rubidium, Rb | 44.9 μg | ~ | |||
| Fluorini, F | 155.9 μg | 4000 μg | 3.9% | 4% | 2566 g |
| Chrome, Kr | 1.5 μg | 50 μg | 3% | 3.1% | 3333 g |
| Sinkii, Zn | 0.7454 miligiramu | 12 miligiramu | 6.2% | 6.3% | 1610 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 1.4 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 2.2 g | o pọju 100 г |
Iye agbara jẹ 97,8 kcal.
Igba ipanu ọlọrọ ni awọn vitamin ati awọn ohun alumọni gẹgẹbi: Vitamin A - 44,4%, Vitamin B6 - 15%, Vitamin E - 38,7%, potasiomu - 12,6%, iṣuu magnẹsia - 13%, irawọ owurọ - 17,8%, chlorine - 15,7%, koluboti - 41%, manganese - 27,4%, Ejò - 19,5%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- Vitamin B6 ṣe alabapin ninu itọju ti idahun ajesara, imukuro ati awọn ilana ininibini ninu eto aifọkanbalẹ aringbungbun, ni iyipada ti amino acids, ni iṣelọpọ ti tryptophan, lipids ati nucleic acids, ṣe alabapin si iṣelọpọ deede ti erythrocytes, itọju ipele deede ti homocysteine ninu ẹjẹ. Idaamu ti ko to fun Vitamin B6 wa pẹlu idinku ninu ifẹkufẹ, o ṣẹ si ipo ti awọ ara, idagbasoke homocysteinemia, ẹjẹ.
- Vitamin E ni awọn ohun elo ẹda ara ẹni, o jẹ dandan fun sisẹ ti awọn gonads, iṣan ọkan, jẹ olutọju gbogbo agbaye ti awọn memọmu sẹẹli. Pẹlu aipe ti Vitamin E, a ṣe akiyesi hemolysis ti erythrocytes ati awọn rudurudu ti iṣan.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- Iṣuu magnẹsia ṣe alabapin ninu iṣelọpọ agbara, idapọ ti awọn ọlọjẹ, acids nucleic, ni ipa diduro lori awọn membranes, o ṣe pataki lati ṣetọju homeostasis ti kalisiomu, potasiomu ati iṣuu soda. Aisi iṣuu magnẹsia nyorisi hypomagnesemia, eewu ti o pọ si ti haipatensonu to sese ndagbasoke, aisan ọkan.
- Irawọ owurọ gba apakan ninu ọpọlọpọ awọn ilana iṣe iṣe nipa ara, pẹlu ijẹẹmu agbara, nṣakoso iwọntunwọnsi acid-base, jẹ apakan ti phospholipids, nucleotides ati nucleic acids, jẹ pataki fun iṣelọpọ ti egungun ati eyin. Aipe nyorisi anorexia, ẹjẹ, rickets.
- 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.
- manganese ṣe alabapin ninu dida egungun ati awọ ara asopọ, jẹ apakan awọn ensaemusi ti o ni ipa ninu iṣelọpọ ti amino acids, awọn carbohydrates, catecholamines; pataki fun iṣelọpọ ti idaabobo awọ ati awọn nucleotides. Agbara ti ko to ni a tẹle pẹlu idinku ninu idagba, awọn rudurudu ninu eto ibisi, ailagbara ti ẹya ara egungun, awọn rudurudu ti carbohydrate ati iṣelọpọ ti ọra.
- Ejò jẹ apakan ti awọn ensaemusi pẹlu iṣẹ-ṣiṣe redox ati ti o ni ipa ninu iṣelọpọ irin, n mu ifasimu awọn ọlọjẹ ati awọn carbohydrates wa. Kopa ninu awọn ilana ti pipese awọn ara ti ara eniyan pẹlu atẹgun. Aipe naa farahan nipasẹ awọn rudurudu ninu iṣelọpọ ti eto inu ọkan ati egungun, idagbasoke ti dysplasia àsopọ ti o ni asopọ.
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Tags: Bii o ṣe le ṣe ounjẹ, akoonu kalori 97,8 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Igba Sandwich, ohunelo, awọn kalori, awọn ounjẹ.