Awọn eroja Ewa pẹlu kukumba
| awọn ewa | 200.0 (giramu) |
| kukumba | 400.0 (giramu) |
| awọn tomati | 200.0 (giramu) |
| alubosa alawọ ewe | 3.0 (sibi tabili) |
| kikan | 0.3 (gilasi ọkà) |
| olifi epo | 0.3 (gilasi ọkà) |
| iyo tabili | 0.5 (teaspoon) |
Ọna ti igbaradi
Cook awọn ewa ti a gbin ki o sọ danu. Ge kukumba sinu shavings, awọn tomati sinu awọn ege. Gige alubosa alawọ ewe finely. Illa gbogbo awọn paati, tú adalu kikan ati epo ẹfọ, fi iyọ kun.
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 | 107.2 kCal | 1684 kCal | 6.4% | 6% | 1571 g |
| Awọn ọlọjẹ | 4.8 g | 76 g | 6.3% | 5.9% | 1583 g |
| fats | 5.5 g | 56 g | 9.8% | 9.1% | 1018 g |
| Awọn carbohydrates | 10.2 g | 219 g | 4.7% | 4.4% | 2147 g |
| Organic acids | 22.3 g | ~ | |||
| Alimentary okun | 1.9 g | 20 g | 9.5% | 8.9% | 1053 g |
| omi | 73 g | 2273 g | 3.2% | 3% | 3114 g |
| Ash | 1.2 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 400 μg | 900 μg | 44.4% | 41.4% | 225 g |
| Retinol | 0.4 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 6.3% | 1500 g |
| Vitamin B2, riboflavin | 0.06 miligiramu | 1.8 miligiramu | 3.3% | 3.1% | 3000 g |
| Vitamin B5, pantothenic | 0.4 miligiramu | 5 miligiramu | 8% | 7.5% | 1250 g |
| Vitamin B6, pyridoxine | 0.2 miligiramu | 2 miligiramu | 10% | 9.3% | 1000 g |
| Vitamin B9, folate | 18.6 μg | 400 μg | 4.7% | 4.4% | 2151 g |
| Vitamin C, ascorbic | 11.3 miligiramu | 90 miligiramu | 12.6% | 11.8% | 796 g |
| Vitamin E, Alpha tocopherol, TE | 1.4 miligiramu | 15 miligiramu | 9.3% | 8.7% | 1071 g |
| Vitamin H, Biotin | 0.7 μg | 50 μg | 1.4% | 1.3% | 7143 g |
| Vitamin PP, KO | 1.2968 miligiramu | 20 miligiramu | 6.5% | 6.1% | 1542 g |
| niacin | 0.5 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 313.9 miligiramu | 2500 miligiramu | 12.6% | 11.8% | 796 g |
| Kalisiomu, Ca | 47.5 miligiramu | 1000 miligiramu | 4.8% | 4.5% | 2105 g |
| Ohun alumọni, Si | 15.9 miligiramu | 30 miligiramu | 53% | 49.4% | 189 g |
| Iṣuu magnẹsia, Mg | 29.9 miligiramu | 400 miligiramu | 7.5% | 7% | 1338 g |
| Iṣuu Soda, Na | 20.7 miligiramu | 1300 miligiramu | 1.6% | 1.5% | 6280 g |
| Efin, S | 32.4 miligiramu | 1000 miligiramu | 3.2% | 3% | 3086 g |
| Irawọ owurọ, P. | 122.7 miligiramu | 800 miligiramu | 15.3% | 14.3% | 652 g |
| Onigbọwọ, Cl | 376.9 miligiramu | 2300 miligiramu | 16.4% | 15.3% | 610 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 316 μg | ~ | |||
| Bohr, B. | 109.6 μg | ~ | |||
| Vanadium, V | 32.8 μg | ~ | |||
| Irin, Fe | 2.9 miligiramu | 18 miligiramu | 16.1% | 15% | 621 g |
| Iodine, Emi | 3.8 μg | 150 μg | 2.5% | 2.3% | 3947 g |
| Koluboti, Co. | 5.4 μg | 10 μg | 54% | 50.4% | 185 g |
| Manganese, Mn | 0.3507 miligiramu | 2 miligiramu | 17.5% | 16.3% | 570 g |
| Ejò, Cu | 155.8 μg | 1000 μg | 15.6% | 14.6% | 642 g |
| Molybdenum, Mo. | 10.5 μg | 70 μg | 15% | 14% | 667 g |
| Nickel, ni | 32.7 μg | ~ | |||
| Rubidium, Rb | 33.2 μg | ~ | |||
| Selenium, Ti | 4.3 μg | 55 μg | 7.8% | 7.3% | 1279 g |
| Titan, iwọ | 25.9 μg | ~ | |||
| Fluorini, F | 19.2 μg | 4000 μg | 0.5% | 0.5% | 20833 g |
| Chrome, Kr | 5.6 μg | 50 μg | 11.2% | 10.4% | 893 g |
| Sinkii, Zn | 0.7092 miligiramu | 12 miligiramu | 5.9% | 5.5% | 1692 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 6.2 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 2.6 g | o pọju 100 г |
Iye agbara jẹ 107,2 kcal.
Awọn ewa pẹlu kukumba ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 44,4%, Vitamin C - 12,6%, potasiomu - 12,6%, ohun alumọni - 53%, irawọ owurọ - 15,3%, chlorine - 16,4%, irin - 16,1%, koluboti - 54%, manganese - 17,5%, bàbà - 15,6%, molybdenum - 15%, chromium - 11,2%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- Vitamin C ṣe alabapin ninu awọn aati redox, iṣiṣẹ eto ajẹsara, n mu ifasita iron pọ si. Aipe nyorisi alaimuṣinṣin ati awọn gums ẹjẹ, awọn imu imu nitori ibajẹ pọsi ati fragility ti awọn iṣan ẹjẹ.
- 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.
- ohun alumọni wa ninu paati eto ninu glycosaminoglycans ati ki o mu ki iṣelọpọ kolaginni ṣiṣẹ.
- 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.
- Iron jẹ apakan ti awọn ọlọjẹ ti awọn iṣẹ pupọ, pẹlu awọn ensaemusi. Kopa ninu gbigbe ti awọn elekitironi, atẹgun, ṣe idaniloju papa ti awọn aati redox ati ṣiṣiṣẹ ti peroxidation. Agbara ti ko to n ṣokasi si ẹjẹ ẹjẹ hypochromic, atony alaini myoglobin ti awọn iṣan egungun, rirẹ ti o pọ si, myocardiopathy, atrophic gastritis.
- 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.
- 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 idapọ kemikali TI INGREDIENTS Awọn ewa pẹlu kukumba PER 100 g
- 298 kCal
- 14 kCal
- 24 kCal
- 20 kCal
- 11 kCal
- 898 kCal
- 0 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 107,2 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Awọn ewa pẹlu awọn kukumba, ohunelo, awọn kalori, awọn ounjẹ