Eroja Mashed poteto
| poteto | 1000.0 (giramu) |
| wàrà màlúù | 1.0 (teaspoon) |
| epo sunflower | 2.0 (sibi tabili) |
| iyo tabili | 0.5 (teaspoon) |
Ọna ti igbaradi
Sise awọn poteto ti a wẹ ati ti o wẹ, fa omi naa, ki o mu ikoko pẹlu awọn poteto fun igba diẹ lori ooru kekere tabi ni adiro ki omi to ku yoo lọ silẹ. Lẹhin iyẹn, laisi jẹ ki awọn poteto naa tutu, bi wọn ninu sieve tabi pa wọn pẹlu pestle igi kan, ṣafikun epo, iyo ati, saropo, laiyara ṣafikun wara ti o gbona. Awọn poteto mashed ti wa ni ṣiṣẹ bi satelaiti ominira tabi bi satelaiti ẹgbẹ kan fun ham, ahọn, cutlets, sausages ati awọn ounjẹ ẹran miiran.
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 | 81.7 kCal | 1684 kCal | 4.9% | 6% | 2061 g |
| Awọn ọlọjẹ | 2.1 g | 76 g | 2.8% | 3.4% | 3619 g |
| fats | 4.6 g | 56 g | 8.2% | 10% | 1217 g |
| Awọn carbohydrates | 8.5 g | 219 g | 3.9% | 4.8% | 2576 g |
| Organic acids | 20 g | ~ | |||
| Alimentary okun | 1.5 g | 20 g | 7.5% | 9.2% | 1333 g |
| omi | 78 g | 2273 g | 3.4% | 4.2% | 2914 g |
| Ash | 1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 20 μg | 900 μg | 2.2% | 2.7% | 4500 g |
| Retinol | 0.02 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.08 miligiramu | 1.5 miligiramu | 5.3% | 6.5% | 1875 g |
| Vitamin B2, riboflavin | 0.08 miligiramu | 1.8 miligiramu | 4.4% | 5.4% | 2250 g |
| Vitamin B4, choline | 6.1 miligiramu | 500 miligiramu | 1.2% | 1.5% | 8197 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 7.3% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 miligiramu | 2 miligiramu | 10% | 12.2% | 1000 g |
| Vitamin B9, folate | 5.8 μg | 400 μg | 1.5% | 1.8% | 6897 g |
| Vitamin B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 4% | 3000 g |
| Vitamin C, ascorbic | 8.8 miligiramu | 90 miligiramu | 9.8% | 12% | 1023 g |
| Vitamin D, kalciferol | 0.01 μg | 10 μg | 0.1% | 0.1% | 100000 g |
| Vitamin E, Alpha tocopherol, TE | 1.5 miligiramu | 15 miligiramu | 10% | 12.2% | 1000 g |
| Vitamin H, Biotin | 0.9 μg | 50 μg | 1.8% | 2.2% | 5556 g |
| Vitamin PP, KO | 1.0486 miligiramu | 20 miligiramu | 5.2% | 6.4% | 1907 g |
| niacin | 0.7 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 357.1 miligiramu | 2500 miligiramu | 14.3% | 17.5% | 700 g |
| Kalisiomu, Ca | 38.9 miligiramu | 1000 miligiramu | 3.9% | 4.8% | 2571 g |
| Iṣuu magnẹsia, Mg | 17 miligiramu | 400 miligiramu | 4.3% | 5.3% | 2353 g |
| Iṣuu Soda, Na | 15.8 miligiramu | 1300 miligiramu | 1.2% | 1.5% | 8228 g |
| Efin, S | 25.5 miligiramu | 1000 miligiramu | 2.6% | 3.2% | 3922 g |
| Irawọ owurọ, P. | 59.8 miligiramu | 800 miligiramu | 7.5% | 9.2% | 1338 g |
| Onigbọwọ, Cl | 366.1 miligiramu | 2300 miligiramu | 15.9% | 19.5% | 628 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 473.5 μg | ~ | |||
| Bohr, B. | 61.6 μg | ~ | |||
| Vanadium, V | 79.8 μg | ~ | |||
| Irin, Fe | 0.6 miligiramu | 18 miligiramu | 3.3% | 4% | 3000 g |
| Iodine, Emi | 5 μg | 150 μg | 3.3% | 4% | 3000 g |
| Koluboti, Co. | 3 μg | 10 μg | 30% | 36.7% | 333 g |
| Litiumu, Li | 41.2 μg | ~ | |||
| Manganese, Mn | 0.0939 miligiramu | 2 miligiramu | 4.7% | 5.8% | 2130 g |
| Ejò, Cu | 79.5 μg | 1000 μg | 8% | 9.8% | 1258 g |
| Molybdenum, Mo. | 6.1 μg | 70 μg | 8.7% | 10.6% | 1148 g |
| Nickel, ni | 2.7 μg | ~ | |||
| Asiwaju, Sn | 3.3 μg | ~ | |||
| Rubidium, Rb | 267.8 μg | ~ | |||
| Selenium, Ti | 0.5 μg | 55 μg | 0.9% | 1.1% | 11000 g |
| Strontium, Sr. | 4.4 μg | ~ | |||
| Fluorini, F | 21.2 μg | 4000 μg | 0.5% | 0.6% | 18868 g |
| Chrome, Kr | 5.9 μg | 50 μg | 11.8% | 14.4% | 847 g |
| Sinkii, Zn | 0.2987 miligiramu | 12 miligiramu | 2.5% | 3.1% | 4017 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 6.7 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.8 g | o pọju 100 г |
Iye agbara jẹ 81,7 kcal.
Ọdúnkun fífọ ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: potasiomu - 14,3%, chlorine - 15,9%, koluboti - 30%, chromium - 11,8%
- 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.
- 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.
- 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 Awọn ohun elo ti a gbin Mashed poteto PER 100 g
- 77 kCal
- 60 kCal
- 899 kCal
- 0 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 81,7 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Mashed poteto, ohunelo, awọn kalori, awọn ounjẹ