Awọn eroja Saladi Sardine
| apples | 2.0 (nkan) |
| lemon oje | 2.0 (teaspoon) |
| okun sardines | 210.0 (giramu) |
| seleri | 0.5 (gilasi ọkà) |
| Wolinoti | 0.3 (gilasi ọkà) |
| wara | 0.3 (gilasi ọkà) |
Ọna ti igbaradi
Peeli awọn apulu ki o ge wọn sinu awọn cubes. Gbẹ seleri, ge awọn eso daradara. Lọgan ti o ti ge awọn apulu, rọ pẹlu oje lẹmọọn lati yago fun didan. Ge awọn sardines sinu awọn ege kekere. Illa gbogbo awọn eroja jẹjẹ nipa fifi wara ọra kekere kun.
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 | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 g |
| Awọn ọlọjẹ | 6.1 g | 76 g | 8% | 9.4% | 1246 g |
| fats | 2.6 g | 56 g | 4.6% | 5.4% | 2154 g |
| Awọn carbohydrates | 10 g | 219 g | 4.6% | 5.4% | 2190 g |
| Organic acids | 0.4 g | ~ | |||
| Alimentary okun | 1.1 g | 20 g | 5.5% | 6.5% | 1818 g |
| omi | 51.8 g | 2273 g | 2.3% | 2.7% | 4388 g |
| Ash | 0.4 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g |
| Retinol | 0.6 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.05 miligiramu | 1.5 miligiramu | 3.3% | 3.9% | 3000 g |
| Vitamin B2, riboflavin | 0.07 miligiramu | 1.8 miligiramu | 3.9% | 4.6% | 2571 g |
| Vitamin B4, choline | 3.1 miligiramu | 500 miligiramu | 0.6% | 0.7% | 16129 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 7.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 miligiramu | 2 miligiramu | 10% | 11.8% | 1000 g |
| Vitamin B9, folate | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g |
| Vitamin B12, cobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g |
| Vitamin C, ascorbic | 10.5 miligiramu | 90 miligiramu | 11.7% | 13.7% | 857 g |
| Vitamin E, Alpha tocopherol, TE | 2.2 miligiramu | 15 miligiramu | 14.7% | 17.3% | 682 g |
| Vitamin H, Biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g |
| Vitamin PP, KO | 2.0126 miligiramu | 20 miligiramu | 10.1% | 11.9% | 994 g |
| niacin | 1 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 295.1 miligiramu | 2500 miligiramu | 11.8% | 13.9% | 847 g |
| Kalisiomu, Ca | 49.1 miligiramu | 1000 miligiramu | 4.9% | 5.8% | 2037 g |
| Iṣuu magnẹsia, Mg | 31.2 miligiramu | 400 miligiramu | 7.8% | 9.2% | 1282 g |
| Iṣuu Soda, Na | 56.2 miligiramu | 1300 miligiramu | 4.3% | 5.1% | 2313 g |
| Efin, S | 38.7 miligiramu | 1000 miligiramu | 3.9% | 4.6% | 2584 g |
| Irawọ owurọ, P. | 106.9 miligiramu | 800 miligiramu | 13.4% | 15.7% | 748 g |
| Onigbọwọ, Cl | 32.6 miligiramu | 2300 miligiramu | 1.4% | 1.6% | 7055 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 50.2 μg | ~ | |||
| Bohr, B. | 114.5 μg | ~ | |||
| Vanadium, V | 1.8 μg | ~ | |||
| Irin, Fe | 1.8 miligiramu | 18 miligiramu | 10% | 11.8% | 1000 g |
| Iodine, Emi | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g |
| Koluboti, Co. | 5.1 μg | 10 μg | 51% | 59.9% | 196 g |
| Manganese, Mn | 0.1754 miligiramu | 2 miligiramu | 8.8% | 10.3% | 1140 g |
| Ejò, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g |
| Molybdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g |
| Nickel, ni | 8.8 μg | ~ | |||
| Rubidium, Rb | 28.7 μg | ~ | |||
| Selenium, Ti | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Fluorini, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g |
| Chrome, Kr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g |
| Sinkii, Zn | 0.4055 miligiramu | 12 miligiramu | 3.4% | 4% | 2959 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 0.4 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 4.4 g | o pọju 100 г |
Iye agbara jẹ 85,1 kcal.
Sardine saladi ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 66,7%, Vitamin B12 - 56,7%, Vitamin C - 11,7%, Vitamin E - 14,7%, potasiomu - 11,8%, irawọ owurọ - 13,4 , 51, 12%, koluboti - 18,6%, Ejò - XNUMX%, chromium - XNUMX%
- 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.
- 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.
- 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.
- 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.
- Chrome ṣe alabapin ninu ilana ti awọn ipele glucose ẹjẹ, imudarasi ipa ti hisulini. Aipe nyorisi ifarada glucose dinku.
CALORIE ATI IKỌ ẸRỌ TI Awọn INGREDIENTS Salad pẹlu awọn sardines PER 100 g
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 85,1 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Saladi Sardine, ohunelo, awọn kalori, awọn ounjẹ