Awọn saladi Epo amulumala Warankasi ati Warankasi
| warankasi lile | 20.0 (giramu) |
| ham apẹrẹ | 20.0 (giramu) |
| kukumba | 20.0 (giramu) |
| ẹyin adiye | 0.3 (nkan) |
| mayonnaise | 15.0 (giramu) |
| ipara | 10.0 (giramu) |
| pickled sweet ata | 5.0 (giramu) |
| Parsley | 2.0 (giramu) |
Ọna ti igbaradi
Ti pese awọn kukumba ti o ti wẹ, warankasi ati ham ni a ge sinu awọn ila ati gbe sinu gilasi kan (ekan) ni awọn fẹlẹfẹlẹ, dà pẹlu adalu mayonnaise ati epara ipara. Nigbati o ba lọ kuro, wọn ṣe ọṣọ pẹlu ata didùn, ẹyin ati parsley.
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 | 273.6 kCal | 1684 kCal | 16.2% | 5.9% | 615 g |
| Awọn ọlọjẹ | 12.4 g | 76 g | 16.3% | 6% | 613 g |
| fats | 23.8 g | 56 g | 42.5% | 15.5% | 235 g |
| Awọn carbohydrates | 2.6 g | 219 g | 1.2% | 0.4% | 8423 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary okun | 0.3 g | 20 g | 1.5% | 0.5% | 6667 g |
| omi | 49.4 g | 2273 g | 2.2% | 0.8% | 4601 g |
| Ash | 1.1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 300 μg | 900 μg | 33.3% | 12.2% | 300 g |
| Retinol | 0.3 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.03 miligiramu | 1.5 miligiramu | 2% | 0.7% | 5000 g |
| Vitamin B2, riboflavin | 0.1 miligiramu | 1.8 miligiramu | 5.6% | 2% | 1800 g |
| Vitamin B4, choline | 43.2 miligiramu | 500 miligiramu | 8.6% | 3.1% | 1157 g |
| Vitamin B5, pantothenic | 0.2 miligiramu | 5 miligiramu | 4% | 1.5% | 2500 g |
| Vitamin B6, pyridoxine | 0.08 miligiramu | 2 miligiramu | 4% | 1.5% | 2500 g |
| Vitamin B9, folate | 9.6 μg | 400 μg | 2.4% | 0.9% | 4167 g |
| Vitamin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 4.9% | 750 g |
| Vitamin C, ascorbic | 16.4 miligiramu | 90 miligiramu | 18.2% | 6.7% | 549 g |
| Vitamin D, kalciferol | 0.3 μg | 10 μg | 3% | 1.1% | 3333 g |
| Vitamin E, Alpha tocopherol, TE | 5.2 miligiramu | 15 miligiramu | 34.7% | 12.7% | 288 g |
| Vitamin H, Biotin | 2.9 μg | 50 μg | 5.8% | 2.1% | 1724 g |
| Vitamin PP, KO | 2.2584 miligiramu | 20 miligiramu | 11.3% | 4.1% | 886 g |
| niacin | 0.2 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 190 miligiramu | 2500 miligiramu | 7.6% | 2.8% | 1316 g |
| Kalisiomu, Ca | 242.1 miligiramu | 1000 miligiramu | 24.2% | 8.8% | 413 g |
| Iṣuu magnẹsia, Mg | 26.4 miligiramu | 400 miligiramu | 6.6% | 2.4% | 1515 g |
| Iṣuu Soda, Na | 454.3 miligiramu | 1300 miligiramu | 34.9% | 12.8% | 286 g |
| Efin, S | 20.3 miligiramu | 1000 miligiramu | 2% | 0.7% | 4926 g |
| Irawọ owurọ, P. | 213 miligiramu | 800 miligiramu | 26.6% | 9.7% | 376 g |
| Onigbọwọ, Cl | 29.2 miligiramu | 2300 miligiramu | 1.3% | 0.5% | 7877 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 89.6 μg | ~ | |||
| Irin, Fe | 1.4 miligiramu | 18 miligiramu | 7.8% | 2.9% | 1286 g |
| Iodine, Emi | 5 μg | 150 μg | 3.3% | 1.2% | 3000 g |
| Koluboti, Co. | 1.4 μg | 10 μg | 14% | 5.1% | 714 g |
| Manganese, Mn | 0.0625 miligiramu | 2 miligiramu | 3.1% | 1.1% | 3200 g |
| Ejò, Cu | 47.2 μg | 1000 μg | 4.7% | 1.7% | 2119 g |
| Molybdenum, Mo. | 1.4 μg | 70 μg | 2% | 0.7% | 5000 g |
| Selenium, Ti | 0.03 μg | 55 μg | 0.1% | 183333 g | |
| Fluorini, F | 11.3 μg | 4000 μg | 0.3% | 0.1% | 35398 g |
| Chrome, Kr | 1.7 μg | 50 μg | 3.4% | 1.2% | 2941 g |
| Sinkii, Zn | 1.0314 miligiramu | 12 miligiramu | 8.6% | 3.1% | 1163 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 0.06 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 65.7 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 273,6 kcal.
Amulumala saladi pẹlu ngbe ati warankasi ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 33,3%, Vitamin B12 - 13,3%, Vitamin C - 18,2%, Vitamin E - 34,7%, Vitamin PP - 11,3%, kalisiomu - 24,2%, irawọ owurọ - 26,6%, koluboti - 14%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- 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 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.
- 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.
- kalisiomu jẹ ẹya akọkọ ti awọn eegun wa, ṣe bi olutọsọna ti eto aifọkanbalẹ, ṣe alabapin ninu ihamọ iṣan. Aito kalisiomu nyorisi imukuro ti eegun, awọn egungun ibadi ati awọn apa isalẹ, mu ki eewu osteoporosis pọ si.
- 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.
Akoonu Kalori ATI Iparapọ kemikali TI Awọn ohun elo ti a gba ni Salad-amulumala pẹlu ham ati warankasi PER 100 g
- 364 kCal
- 279 kCal
- 14 kCal
- 157 kCal
- 627 kCal
- 162 kCal
- 25 kCal
- 49 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 273,6 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Hamu ati saladi amulumala warankasi, ohunelo, awọn kalori, awọn ounjẹ