Eroja Eran saladi
| eran malu, tenderloin | 200.0 (giramu) |
| poteto | 5.0 (nkan) |
| kukumba | 2.0 (nkan) |
| saladi | 100.0 (giramu) |
| mayonnaise | 150.0 (giramu) |
Ọna ti igbaradi
Ge ẹran ti a ti sè tabi sisun, ti a ti ge poteto ati awọn kukumba sinu awọn ege, fi sinu satelaiti, fi mayonnaise, iyo ati kikan, lẹhinna dapọ ohun gbogbo, fi sinu ekan saladi ni irisi ifaworanhan ati ṣe ọṣọ pẹlu awọn ewe letusi, cucumbers, ge wẹwẹ. awọn ege ati awọn ege ẹran.
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 | 205.1 kCal | 1684 kCal | 12.2% | 5.9% | 821 g |
| Awọn ọlọjẹ | 7.1 g | 76 g | 9.3% | 4.5% | 1070 g |
| fats | 15.5 g | 56 g | 27.7% | 13.5% | 361 g |
| Awọn carbohydrates | 9.9 g | 219 g | 4.5% | 2.2% | 2212 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary okun | 1.1 g | 20 g | 5.5% | 2.7% | 1818 g |
| omi | 81 g | 2273 g | 3.6% | 1.8% | 2806 g |
| Ash | 1.1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 10.8% | 450 g |
| Retinol | 0.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.08 miligiramu | 1.5 miligiramu | 5.3% | 2.6% | 1875 g |
| Vitamin B2, riboflavin | 0.09 miligiramu | 1.8 miligiramu | 5% | 2.4% | 2000 g |
| Vitamin B4, choline | 16.5 miligiramu | 500 miligiramu | 3.3% | 1.6% | 3030 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 2.9% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 miligiramu | 2 miligiramu | 15% | 7.3% | 667 g |
| Vitamin B9, folate | 12 μg | 400 μg | 3% | 1.5% | 3333 g |
| Vitamin B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 8.1% | 600 g |
| Vitamin C, ascorbic | 8.5 miligiramu | 90 miligiramu | 9.4% | 4.6% | 1059 g |
| Vitamin E, Alpha tocopherol, TE | 5.8 miligiramu | 15 miligiramu | 38.7% | 18.9% | 259 g |
| Vitamin H, Biotin | 0.9 μg | 50 μg | 1.8% | 0.9% | 5556 g |
| Vitamin PP, KO | 3.0786 miligiramu | 20 miligiramu | 15.4% | 7.5% | 650 g |
| niacin | 1.9 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 438.8 miligiramu | 2500 miligiramu | 17.6% | 8.6% | 570 g |
| Kalisiomu, Ca | 26.5 miligiramu | 1000 miligiramu | 2.7% | 1.3% | 3774 g |
| Iṣuu magnẹsia, Mg | 27.1 miligiramu | 400 miligiramu | 6.8% | 3.3% | 1476 g |
| Iṣuu Soda, Na | 104.8 miligiramu | 1300 miligiramu | 8.1% | 3.9% | 1240 g |
| Efin, S | 68.9 miligiramu | 1000 miligiramu | 6.9% | 3.4% | 1451 g |
| Irawọ owurọ, P. | 93 miligiramu | 800 miligiramu | 11.6% | 5.7% | 860 g |
| Onigbọwọ, Cl | 55.9 miligiramu | 2300 miligiramu | 2.4% | 1.2% | 4114 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 633.7 μg | ~ | |||
| Bohr, B. | 72.9 μg | ~ | |||
| Vanadium, V | 101.2 μg | ~ | |||
| Irin, Fe | 1.6 miligiramu | 18 miligiramu | 8.9% | 4.3% | 1125 g |
| Iodine, Emi | 5.9 μg | 150 μg | 3.9% | 1.9% | 2542 g |
| Koluboti, Co. | 4.9 μg | 10 μg | 49% | 23.9% | 204 g |
| Litiumu, Li | 46.9 μg | ~ | |||
| Manganese, Mn | 0.1758 miligiramu | 2 miligiramu | 8.8% | 4.3% | 1138 g |
| Ejò, Cu | 152.4 μg | 1000 μg | 15.2% | 7.4% | 656 g |
| Molybdenum, Mo. | 8.1 μg | 70 μg | 11.6% | 5.7% | 864 g |
| Nickel, ni | 5.2 μg | ~ | |||
| Asiwaju, Sn | 16.3 μg | ~ | |||
| Rubidium, Rb | 292.2 μg | ~ | |||
| Fluorini, F | 37.1 μg | 4000 μg | 0.9% | 0.4% | 10782 g |
| Chrome, Kr | 9 μg | 50 μg | 18% | 8.8% | 556 g |
| Sinkii, Zn | 0.975 miligiramu | 12 miligiramu | 8.1% | 3.9% | 1231 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 8 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.4 g | o pọju 100 г |
Iye agbara jẹ 205,1 kcal.
Eran saladi ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 22,2%, Vitamin B6 - 15%, Vitamin B12 - 16,7%, Vitamin E - 38,7%, Vitamin PP - 15,4%, potasiomu - 17,6, 11,6, 49%, irawọ owurọ - 15,2%, koluboti - 11,6%, Ejò - 18%, molybdenum - XNUMX%, chromium - XNUMX%
- 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 B12 ṣe ipa pataki ninu iṣelọpọ ati iyipada ti amino acids. Folate ati Vitamin B12 jẹ awọn vitamin to jọra wọn si kopa ninu dida ẹjẹ. Aisi Vitamin B12 nyorisi idagbasoke ti apakan tabi aipe folate keji, bii ẹjẹ, leukopenia, thrombocytopenia.
- 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.
- Awọn vitamin PP ṣe alabapin ninu awọn aati redox ti iṣelọpọ agbara. Idaamu Vitamin ti ko to ni a tẹle pẹlu idalọwọduro ti ipo deede ti awọ-ara, apa ikun ati eto aifọkanbalẹ.
- 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.
- 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.
- Cobalt jẹ apakan ti Vitamin B12. Ṣiṣẹ awọn enzymu ti iṣelọpọ ti ọra acid ati iṣelọpọ folic acid.
- 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.
- Molybdenum jẹ alabaṣiṣẹpọ ti ọpọlọpọ awọn ensaemusi ti o pese iṣelọpọ ti amino acids ti o ni imi-ọjọ, purines ati pyrimidines.
- Chrome ṣe alabapin ninu ilana ti awọn ipele glucose ẹjẹ, imudarasi ipa ti hisulini. Aipe nyorisi ifarada glucose dinku.
Akoonu kalori Ati ifunmọ kemikali TI Awọn onigbọwọ gbigba Saladi ẹran fun 100 g
- 218 kCal
- 77 kCal
- 14 kCal
- 16 kCal
- 627 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 205,1 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Saladi ẹran, ohunelo, awọn kalori, awọn ounjẹ