Eroja Ẹyin porridge (ti ara)
| ẹyin adiye | 3.0 (nkan) |
| wàrà màlúù | 60.0 (giramu) |
| bota | 10.0 (giramu) |
| Awọn croutons burẹdi alikama (aṣayan 1st) | 50.0 (giramu) |
Ọna ti igbaradi
Lati ṣeto rẹ, awọn eyin tabi melange ti wa ni ti fomi po pẹlu wara tabi omi, iyọ (10 g fun 1 lita ti ibi-ibi), sanra ti wa ni afikun ati sise pẹlu gbigbọn lemọlemọfún ni ekan kekere kan titi di aitasera ti ologbele olomi-olomi. Porridge ti a pese silẹ ti wa ni ipamọ titi ti o fi tu silẹ lori bain-marie ni iwọn otutu ti 60 ° C fun ko ju iṣẹju 15 lọ. Eyin porridge ti wa ni idasilẹ ni awọn abọ kekere tabi awọn obe tii tii ni irisi adayeba, pẹlu warankasi, croutons tabi pẹlu ọṣọ ẹfọ ni olu tabi awọn ọja ẹran. tabi grated warankasi ti wa ni gbe ni arin ti awọn porridge, croutons ti wa ni gbe pẹlú awọn egbegbe.
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 | 180.3 kCal | 1684 kCal | 10.7% | 5.9% | 934 g |
| Awọn ọlọjẹ | 10.3 g | 76 g | 13.6% | 7.5% | 738 g |
| fats | 11 g | 56 g | 19.6% | 10.9% | 509 g |
| Awọn carbohydrates | 10.8 g | 219 g | 4.9% | 2.7% | 2028 g |
| Organic acids | 0.02 g | ~ | |||
| omi | 66.2 g | 2273 g | 2.9% | 1.6% | 3434 g |
| Ash | 0.8 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 12.3% | 450 g |
| Retinol | 0.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.08 miligiramu | 1.5 miligiramu | 5.3% | 2.9% | 1875 g |
| Vitamin B2, riboflavin | 0.3 miligiramu | 1.8 miligiramu | 16.7% | 9.3% | 600 g |
| Vitamin B4, choline | 166.9 miligiramu | 500 miligiramu | 33.4% | 18.5% | 300 g |
| Vitamin B5, pantothenic | 0.9 miligiramu | 5 miligiramu | 18% | 10% | 556 g |
| Vitamin B6, pyridoxine | 0.1 miligiramu | 2 miligiramu | 5% | 2.8% | 2000 g |
| Vitamin B9, folate | 11.6 μg | 400 μg | 2.9% | 1.6% | 3448 g |
| Vitamin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 7.4% | 750 g |
| Vitamin C, ascorbic | 0.2 miligiramu | 90 miligiramu | 0.2% | 0.1% | 45000 g |
| Vitamin D, kalciferol | 1.3 μg | 10 μg | 13% | 7.2% | 769 g |
| Vitamin E, Alpha tocopherol, TE | 1.5 miligiramu | 15 miligiramu | 10% | 5.5% | 1000 g |
| Vitamin H, Biotin | 13.1 μg | 50 μg | 26.2% | 14.5% | 382 g |
| Vitamin PP, KO | 2.2098 miligiramu | 20 miligiramu | 11% | 6.1% | 905 g |
| niacin | 0.5 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 147.6 miligiramu | 2500 miligiramu | 5.9% | 3.3% | 1694 g |
| Kalisiomu, Ca | 66.1 miligiramu | 1000 miligiramu | 6.6% | 3.7% | 1513 g |
| Ohun alumọni, Si | 0.5 miligiramu | 30 miligiramu | 1.7% | 0.9% | 6000 g |
| Iṣuu magnẹsia, Mg | 17.7 miligiramu | 400 miligiramu | 4.4% | 2.4% | 2260 g |
| Iṣuu Soda, Na | 205.2 miligiramu | 1300 miligiramu | 15.8% | 8.8% | 634 g |
| Efin, S | 124.4 miligiramu | 1000 miligiramu | 12.4% | 6.9% | 804 g |
| Irawọ owurọ, P. | 155.1 miligiramu | 800 miligiramu | 19.4% | 10.8% | 516 g |
| Onigbọwọ, Cl | 306.1 miligiramu | 2300 miligiramu | 13.3% | 7.4% | 751 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 11.7 μg | ~ | |||
| Irin, Fe | 1.9 miligiramu | 18 miligiramu | 10.6% | 5.9% | 947 g |
| Iodine, Emi | 14 μg | 150 μg | 9.3% | 5.2% | 1071 g |
| Koluboti, Co. | 6.5 μg | 10 μg | 65% | 36.1% | 154 g |
| Manganese, Mn | 0.2037 miligiramu | 2 miligiramu | 10.2% | 5.7% | 982 g |
| Ejò, Cu | 82.2 μg | 1000 μg | 8.2% | 4.5% | 1217 g |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 6% | 921 g |
| Asiwaju, Sn | 3.1 μg | ~ | |||
| Selenium, Ti | 0.5 μg | 55 μg | 0.9% | 0.5% | 11000 g |
| Strontium, Sr. | 4 μg | ~ | |||
| Fluorini, F | 37.3 μg | 4000 μg | 0.9% | 0.5% | 10724 g |
| Chrome, Kr | 3.3 μg | 50 μg | 6.6% | 3.7% | 1515 g |
| Sinkii, Zn | 0.9212 miligiramu | 12 miligiramu | 7.7% | 4.3% | 1303 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Mono- ati awọn disaccharides (sugars) | 1.6 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 321.1 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 180,3 kcal.
Ẹyin porridge (àdánidá) ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 22,2%, Vitamin B2 - 16,7%, choline - 33,4%, Vitamin B5 - 18%, Vitamin B12 - 13,3%, Vitamin D - 13% , Vitamin H - 26,2%, Vitamin PP - 11%, irawọ owurọ - 19,4%, chlorine - 13,3%, koluboti - 65%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- Vitamin B2 ṣe alabapin ninu awọn aati redox, mu ifamọ awọ pọ si ti itupalẹ wiwo ati iṣatunṣe okunkun. Idaamu ti ko to fun Vitamin B2 wa pẹlu apọju ipo ti awọ ara, awọn membran mucous, ina ti ko dara ati iran ti oju-ọrun.
- Adalu jẹ apakan ti lecithin, ṣe ipa ninu iṣelọpọ ati iṣelọpọ ti phospholipids ninu ẹdọ, jẹ orisun ti awọn ẹgbẹ methyl ọfẹ, ṣe bi ifosiwewe lipotropic.
- Vitamin B5 ṣe alabapin ninu amuaradagba, ọra, iṣelọpọ ti carbohydrate, iṣelọpọ ti idaabobo awọ, idapọ ti nọmba awọn homonu, haemoglobin, n ṣe igbadun gbigba amino acids ati sugars ninu ifun, ṣe atilẹyin iṣẹ ti kotesi adrenal. Aisi pantothenic acid le ja si ibajẹ si awọ ara ati awọn membran mucous.
- 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 D n ṣetọju homeostasis ti kalisiomu ati irawọ owurọ, ṣe awọn ilana ti nkan ti o wa ni erupe ile. Aisi Vitamin D nyorisi aiṣedeede ti aiṣedede ti kalisiomu ati irawọ owurọ ninu awọn egungun, imukuro pọ si ti ẹya ara eegun, eyiti o fa si eewu ti osteoporosis.
- Vitamin H. ṣe alabapin ninu idapọ ti awọn ọra, glycogen, iṣelọpọ ti amino acids. Idaamu ti ko to fun Vitamin yii le ja si idalọwọduro ti ipo deede ti awọ ara.
- 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.
- 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.
Akoonu kalori Ati ifunmọ kemikali TI Awọn ohun elo ti o ni ẹyin Ẹyin eso (eleda) PER 100 g
- 157 kCal
- 60 kCal
- 661 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 180,3 kcal, akopọ ti kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Ẹyin agbọn (adayeba), ohunelo, awọn kalori, awọn ounjẹ