Eroja Ewa pẹlu prunes
| awọn ewa | 1.0 (teaspoon) |
| Piruni | 200.0 (giramu) |
| bota | 100.0 (giramu) |
| suga | 0.5 (gilasi ọkà) |
| iyo tabili | 0.3 (teaspoon) |
Ọna ti igbaradi
Fi awọn ewa silẹ ni ilosiwaju lati ṣe ounjẹ, ṣafikun iyọ laipẹ ṣaaju ṣiṣe. Fi awọn prunes ti a ti wẹ jade, ti o ṣafikun bota ati suga. Illa awọn ewa ti a ti ṣetan (laisi omi) pẹlu ibi-prunes. Sin pẹlu wara.
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 | 316.5 kCal | 1684 kCal | 18.8% | 5.9% | 532 g |
| Awọn ọlọjẹ | 8.7 g | 76 g | 11.4% | 3.6% | 874 g |
| fats | 12.8 g | 56 g | 22.9% | 7.2% | 438 g |
| Awọn carbohydrates | 44.4 g | 219 g | 20.3% | 6.4% | 493 g |
| Organic acids | 23.6 g | ~ | |||
| Alimentary okun | 4.4 g | 20 g | 22% | 7% | 455 g |
| omi | 11.9 g | 2273 g | 0.5% | 0.2% | 19101 g |
| Ash | 1.9 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 100 μg | 900 μg | 11.1% | 3.5% | 900 g |
| Retinol | 0.1 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 2.1% | 1500 g |
| Vitamin B2, riboflavin | 0.09 miligiramu | 1.8 miligiramu | 5% | 1.6% | 2000 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 1.9% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 miligiramu | 2 miligiramu | 15% | 4.7% | 667 g |
| Vitamin B9, folate | 25.6 μg | 400 μg | 6.4% | 2% | 1563 g |
| Vitamin C, ascorbic | 0.3 miligiramu | 90 miligiramu | 0.3% | 0.1% | 30000 g |
| Vitamin D, kalciferol | 0.03 μg | 10 μg | 0.3% | 0.1% | 33333 g |
| Vitamin E, Alpha tocopherol, TE | 1.4 miligiramu | 15 miligiramu | 9.3% | 2.9% | 1071 g |
| Vitamin PP, KO | 2.3442 miligiramu | 20 miligiramu | 11.7% | 3.7% | 853 g |
| niacin | 0.9 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 562 miligiramu | 2500 miligiramu | 22.5% | 7.1% | 445 g |
| Kalisiomu, Ca | 76 miligiramu | 1000 miligiramu | 7.6% | 2.4% | 1316 g |
| Ohun alumọni, Si | 30 miligiramu | 30 miligiramu | 100% | 31.6% | 100 g |
| Iṣuu magnẹsia, Mg | 60.8 miligiramu | 400 miligiramu | 15.2% | 4.8% | 658 g |
| Iṣuu Soda, Na | 17.1 miligiramu | 1300 miligiramu | 1.3% | 0.4% | 7602 g |
| Efin, S | 52.9 miligiramu | 1000 miligiramu | 5.3% | 1.7% | 1890 g |
| Irawọ owurọ, P. | 207.6 miligiramu | 800 miligiramu | 26% | 8.2% | 385 g |
| Onigbọwọ, Cl | 369.6 miligiramu | 2300 miligiramu | 16.1% | 5.1% | 622 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 208.7 μg | ~ | |||
| Bohr, B. | 159.8 μg | ~ | |||
| Vanadium, V | 62 μg | ~ | |||
| Irin, Fe | 5.1 miligiramu | 18 miligiramu | 28.3% | 8.9% | 353 g |
| Iodine, Emi | 3.9 μg | 150 μg | 2.6% | 0.8% | 3846 g |
| Koluboti, Co. | 6.2 μg | 10 μg | 62% | 19.6% | 161 g |
| Manganese, Mn | 0.4387 miligiramu | 2 miligiramu | 21.9% | 6.9% | 456 g |
| Ejò, Cu | 158.4 μg | 1000 μg | 15.8% | 5% | 631 g |
| Molybdenum, Mo. | 13.5 μg | 70 μg | 19.3% | 6.1% | 519 g |
| Nickel, ni | 56.5 μg | ~ | |||
| Selenium, Ti | 8.1 μg | 55 μg | 14.7% | 4.6% | 679 g |
| Titan, iwọ | 48.9 μg | ~ | |||
| Fluorini, F | 14.3 μg | 4000 μg | 0.4% | 0.1% | 27972 g |
| Chrome, Kr | 3.3 μg | 50 μg | 6.6% | 2.1% | 1515 g |
| Sinkii, Zn | 1.0638 miligiramu | 12 miligiramu | 8.9% | 2.8% | 1128 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 11.7 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 15.2 g | o pọju 100 г |
Iye agbara jẹ 316,5 kcal.
Awọn ewa pẹlu prunes ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 11,1%, Vitamin B6 - 15%, Vitamin PP - 11,7%, potasiomu - 22,5%, ohun alumọni - 100%, iṣuu magnẹsia - 15,2%, irawọ owurọ - 26%, chlorine - 16,1%, irin - 28,3%, koluboti - 62%, manganese - 21,9%, Ejò - 15,8%, molybdenum - 19,3%, selenium - 14,7%
- 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.
- 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.
- ohun alumọni wa ninu paati eto ninu glycosaminoglycans ati ki o mu ki iṣelọpọ kolaginni ṣiṣẹ.
- 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.
- 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.
- selenium - ẹya pataki ti eto aabo ẹda ara ti ara eniyan, ni ipa imunomodulatory, ṣe alabapin ninu ilana iṣe ti awọn homonu tairodu. Aipe nyorisi arun Kashin-Beck (osteoarthritis pẹlu awọn idibajẹ pupọ ti awọn isẹpo, ọpa ẹhin ati opin), arun Keshan (myocardiopathy endemic), thrombastenia ti a jogun.
Awọn iṣẹ ati idapọ kemikali ti awọn onigbọwọ Ewa Awọn ewa pẹlu awọn prunes PER 100 g
- 298 kCal
- 256 kCal
- 661 kCal
- 399 kCal
- 0 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 316,5 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Ewa pẹlu awọn prunes, ohunelo, awọn kalori, awọn ounjẹ