Awọn ounjẹ Warankasi Sandese
| warankasi lile | 300.0 (giramu) |
| bota | 150.0 (giramu) |
| ẹyin adiye | 3.0 (nkan) |
| eweko lulú | 30.0 (giramu) |
Ọna ti igbaradi
Lọ warankasi, ṣapọ pẹlu awọn yolks ti a fọ ti awọn ẹyin ti a da, bota ati eweko, dapọ daradara titi ti a yoo fi gba iru rirọ isokan.
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 | 403.2 kCal | 1684 kCal | 23.9% | 5.9% | 418 g |
| Awọn ọlọjẹ | 16.9 g | 76 g | 22.2% | 5.5% | 450 g |
| fats | 35.8 g | 56 g | 63.9% | 15.8% | 156 g |
| Awọn carbohydrates | 3.6 g | 219 g | 1.6% | 0.4% | 6083 g |
| Alimentary okun | 0.3 g | 20 g | 1.5% | 0.4% | 6667 g |
| omi | 17.5 g | 2273 g | 0.8% | 0.2% | 12989 g |
| Ash | 0.5 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 500 μg | 900 μg | 55.6% | 13.8% | 180 g |
| Retinol | 0.5 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.04 miligiramu | 1.5 miligiramu | 2.7% | 0.7% | 3750 g |
| Vitamin B2, riboflavin | 0.3 miligiramu | 1.8 miligiramu | 16.7% | 4.1% | 600 g |
| Vitamin B4, choline | 58 miligiramu | 500 miligiramu | 11.6% | 2.9% | 862 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 1.5% | 1667 g |
| Vitamin B6, pyridoxine | 0.09 miligiramu | 2 miligiramu | 4.5% | 1.1% | 2222 g |
| Vitamin B9, folate | 10.1 μg | 400 μg | 2.5% | 0.6% | 3960 g |
| Vitamin B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 5.8% | 429 g |
| Vitamin C, ascorbic | 1 miligiramu | 90 miligiramu | 1.1% | 0.3% | 9000 g |
| Vitamin D, kalciferol | 0.6 μg | 10 μg | 6% | 1.5% | 1667 g |
| Vitamin E, Alpha tocopherol, TE | 1.2 miligiramu | 15 miligiramu | 8% | 2% | 1250 g |
| Vitamin H, Biotin | 4.7 μg | 50 μg | 9.4% | 2.3% | 1064 g |
| Vitamin PP, KO | 2.9054 miligiramu | 20 miligiramu | 14.5% | 3.6% | 688 g |
| niacin | 0.1 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 121.9 miligiramu | 2500 miligiramu | 4.9% | 1.2% | 2051 g |
| Kalisiomu, Ca | 469.6 miligiramu | 1000 miligiramu | 47% | 11.7% | 213 g |
| Iṣuu magnẹsia, Mg | 46.6 miligiramu | 400 miligiramu | 11.7% | 2.9% | 858 g |
| Iṣuu Soda, Na | 421.1 miligiramu | 1300 miligiramu | 32.4% | 8% | 309 g |
| Efin, S | 40.6 miligiramu | 1000 miligiramu | 4.1% | 1% | 2463 g |
| Irawọ owurọ, P. | 330.4 miligiramu | 800 miligiramu | 41.3% | 10.2% | 242 g |
| Onigbọwọ, Cl | 36 miligiramu | 2300 miligiramu | 1.6% | 0.4% | 6389 g |
| Wa Awọn eroja | |||||
| Irin, Fe | 3 miligiramu | 18 miligiramu | 16.7% | 4.1% | 600 g |
| Iodine, Emi | 4.6 μg | 150 μg | 3.1% | 0.8% | 3261 g |
| Koluboti, Co. | 2.3 μg | 10 μg | 23% | 5.7% | 435 g |
| Manganese, Mn | 0.051 miligiramu | 2 miligiramu | 2.6% | 0.6% | 3922 g |
| Ejò, Cu | 50.5 μg | 1000 μg | 5.1% | 1.3% | 1980 g |
| Molybdenum, Mo. | 1.4 μg | 70 μg | 2% | 0.5% | 5000 g |
| Fluorini, F | 12.7 μg | 4000 μg | 0.3% | 0.1% | 31496 g |
| Chrome, Kr | 0.9 μg | 50 μg | 1.8% | 0.4% | 5556 g |
| Sinkii, Zn | 2.0347 miligiramu | 12 miligiramu | 17% | 4.2% | 590 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 0.5 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.2 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 125 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 403,2 kcal.
Warankasi ipanu kan ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 55,6%, Vitamin B2 - 16,7%, choline - 11,6%, Vitamin B12 - 23,3%, Vitamin PP - 14,5%, kalisiomu - 47 %, iṣuu magnẹsia - 11,7%, irawọ owurọ - 41,3%, irin - 16,7%, koluboti - 23%, zinc - 17%
- 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 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.
- 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.
- 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.
- 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.
- sinkii jẹ apakan ti diẹ sii ju awọn ensaemusi 300, ṣe alabapin ninu awọn ilana ti iṣelọpọ ati ibajẹ ti awọn carbohydrates, awọn ọlọjẹ, awọn ara, awọn acids nucleic ati ninu ilana ti ikosile ti nọmba kan ti awọn Jiini. Agbara ti ko to ni o fa si ẹjẹ, aipe apọju keji, cirrhosis ẹdọ, aiṣedede ibalopo, ati aiṣedede oyun. Awọn ijinlẹ aipẹ ti ṣe afihan agbara awọn abere giga ti sinkii lati dabaru ifasimu idẹ ati nitorinaa o ṣe alabapin si idagbasoke ẹjẹ.
Akoonu kalori Ati idapọ kemikali ti awọn onigbọwọ owo Warankasi ipanu PER 100 g
- 364 kCal
- 661 kCal
- 157 kCal
- 378 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 403,2 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna ti ṣiṣe Sandwich sandwich, ohunelo, awọn kalori, awọn ounjẹ