Eso Mimu Saladi Cod Mu
| turnip | 2.0 (nkan) |
| kukumba iyan | 50.0 (giramu) |
| Alubosa | 1.0 (nkan) |
| Ewa alawọ ewe | 0.5 (gilasi ọkà) |
| cod | 300.0 (giramu) |
| ẹyin adiye | 1.0 (nkan) |
| epo sunflower | 3.0 (sibi tabili) |
| iyo tabili | 0.5 (teaspoon) |
Ọna ti igbaradi
Din-din alubosa finely papọ pẹlu bó ati ge cod ninu epo ẹfọ. Ge awọn turnips ti a ti bó ati kukumba sinu awọn cubes kekere. Dubulẹ turnips, cucumbers, eja pẹlu alubosa ati awọn Ewa alawọ ni ekan saladi kan, tú pẹlu epo ẹfọ, awọn turari, ṣe ọṣọ pẹlu awọn ege ti ẹyin sise ati ewebe.
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 | 122.2 kCal | 1684 kCal | 7.3% | 6% | 1378 g |
| Awọn ọlọjẹ | 6.9 g | 76 g | 9.1% | 7.4% | 1101 g |
| fats | 8.8 g | 56 g | 15.7% | 12.8% | 636 g |
| Awọn carbohydrates | 4 g | 219 g | 1.8% | 1.5% | 5475 g |
| Organic acids | 30.1 g | ~ | |||
| Alimentary okun | 1.6 g | 20 g | 8% | 6.5% | 1250 g |
| omi | 76.6 g | 2273 g | 3.4% | 2.8% | 2967 g |
| Ash | 1.2 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 100 μg | 900 μg | 11.1% | 9.1% | 900 g |
| Retinol | 0.1 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 5.5% | 1500 g |
| Vitamin B2, riboflavin | 0.09 miligiramu | 1.8 miligiramu | 5% | 4.1% | 2000 g |
| Vitamin B4, choline | 15.8 miligiramu | 500 miligiramu | 3.2% | 2.6% | 3165 g |
| Vitamin B5, pantothenic | 0.2 miligiramu | 5 miligiramu | 4% | 3.3% | 2500 g |
| Vitamin B6, pyridoxine | 0.09 miligiramu | 2 miligiramu | 4.5% | 3.7% | 2222 g |
| Vitamin B9, folate | 4.8 μg | 400 μg | 1.2% | 1% | 8333 g |
| Vitamin B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 13.7% | 600 g |
| Vitamin C, ascorbic | 6.9 miligiramu | 90 miligiramu | 7.7% | 6.3% | 1304 g |
| Vitamin D, kalciferol | 0.1 μg | 10 μg | 1% | 0.8% | 10000 g |
| Vitamin E, Alpha tocopherol, TE | 4.1 miligiramu | 15 miligiramu | 27.3% | 22.3% | 366 g |
| Vitamin H, Biotin | 5 μg | 50 μg | 10% | 8.2% | 1000 g |
| Vitamin PP, KO | 2.2454 miligiramu | 20 miligiramu | 11.2% | 9.2% | 891 g |
| niacin | 1.1 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 210.8 miligiramu | 2500 miligiramu | 8.4% | 6.9% | 1186 g |
| Kalisiomu, Ca | 30.7 miligiramu | 1000 miligiramu | 3.1% | 2.5% | 3257 g |
| Iṣuu magnẹsia, Mg | 18.7 miligiramu | 400 miligiramu | 4.7% | 3.8% | 2139 g |
| Iṣuu Soda, Na | 28.2 miligiramu | 1300 miligiramu | 2.2% | 1.8% | 4610 g |
| Efin, S | 70.4 miligiramu | 1000 miligiramu | 7% | 5.7% | 1420 g |
| Irawọ owurọ, P. | 101.3 miligiramu | 800 miligiramu | 12.7% | 10.4% | 790 g |
| Onigbọwọ, Cl | 517.5 miligiramu | 2300 miligiramu | 22.5% | 18.4% | 444 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 39.1 μg | ~ | |||
| Bohr, B. | 19.5 μg | ~ | |||
| Irin, Fe | 0.7 miligiramu | 18 miligiramu | 3.9% | 3.2% | 2571 g |
| Iodine, Emi | 36.4 μg | 150 μg | 24.3% | 19.9% | 412 g |
| Koluboti, Co. | 9 μg | 10 μg | 90% | 73.6% | 111 g |
| Manganese, Mn | 0.0469 miligiramu | 2 miligiramu | 2.3% | 1.9% | 4264 g |
| Ejò, Cu | 54.3 μg | 1000 μg | 5.4% | 4.4% | 1842 g |
| Molybdenum, Mo. | 2.3 μg | 70 μg | 3.3% | 2.7% | 3043 g |
| Nickel, ni | 2.6 μg | ~ | |||
| Rubidium, Rb | 46.5 μg | ~ | |||
| Fluorini, F | 187.1 μg | 4000 μg | 4.7% | 3.8% | 2138 g |
| Chrome, Kr | 14.6 μg | 50 μg | 29.2% | 23.9% | 342 g |
| Sinkii, Zn | 0.4206 miligiramu | 12 miligiramu | 3.5% | 2.9% | 2853 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 1.1 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 2.9 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 44.9 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 122,2 kcal.
Mu saladi cod mu ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 11,1%, Vitamin B12 - 16,7%, Vitamin E - 27,3%, Vitamin PP - 11,2%, irawọ owurọ - 12,7%, chlorine - 22,5 , 24,3, 90%, iodine - 29,2%, koluboti - 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 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.
- 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.
- Iodine ṣe alabapin ninu sisẹ ẹṣẹ tairodu, n pese iṣelọpọ ti awọn homonu (thyroxine ati triiodothyronine). O ṣe pataki fun idagba ati iyatọ ti awọn sẹẹli ti gbogbo awọn awọ ara ti ara eniyan, mimi mitochondrial, ilana ti iṣuu soda transmembrane ati gbigbe ọkọ homonu. Gbigbọn ti ko to nyorisi goiter endemic pẹlu hypothyroidism ati fifin idinku ninu iṣelọpọ agbara, iṣọn-ara iṣọn-ẹjẹ, idaduro idagbasoke ati idagbasoke ero inu awọn ọmọde.
- 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 IKỌ ẸKỌ TI AWỌN NIPA ẸRỌ Salad pẹlu cod mu siga PER 100 g
- 32 kCal
- 13 kCal
- 41 kCal
- 40 kCal
- 69 kCal
- 157 kCal
- 899 kCal
- 0 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 122,2 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Saaladi cod mu, ohunelo, awọn kalori, awọn ounjẹ