Eroja Stewed poteto pẹlu olu
| poteto | 3.0 (nkan) |
| gbẹ porcini olu | 50.0 (giramu) |
| Alubosa | 1.0 (nkan) |
| bota | 2.0 (sibi tabili) |
| ipara | 2.0 (sibi tabili) |
| iyẹfun alikama, ipele akọkọ | 1.0 (teaspoon) |
| iyo tabili | 1.0 (teaspoon) |
| ata ilẹ dudu | 0.3 (teaspoon) |
| omi | 150.0 (giramu) |
Ọna ti igbaradi
Daradara fo olu (o le mu eyikeyi awọn olu gbigbẹ) tú omi fun wakati 2, lẹhinna gige finely. Ata alubosa ki o ge daradara. Peeli ki o ge awọn poteto. Illa alubosa, poteto, olu ati gbe sinu obe. Fi agolo omi 0.5 kun, epo ati ki o sun labẹ ideri lori ooru kekere titi ti awọn poteto yoo fi tutu (ṣafikun omi diẹ sii ti o ba jẹ dandan). Illa ekan ipara pẹlu iyẹfun, fi iyọ ati ata kun. Dilute epara ipara 1 tbsp. sibi ti omi, dapọ daradara, ṣe awọn ẹfọ stewed pẹlu obe ti o wa ati simmer fun awọn iṣẹju 5-10 miiran. Wọ awọn satelaiti ti o pari pẹlu awọn ewe tuntun.
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 | 171.3 kCal | 1684 kCal | 10.2% | 6% | 983 g |
| Awọn ọlọjẹ | 3 g | 76 g | 3.9% | 2.3% | 2533 g |
| fats | 14.2 g | 56 g | 25.4% | 14.8% | 394 g |
| Awọn carbohydrates | 8.4 g | 219 g | 3.8% | 2.2% | 2607 g |
| Organic acids | 63.2 g | ~ | |||
| Alimentary okun | 3.9 g | 20 g | 19.5% | 11.4% | 513 g |
| omi | 61.9 g | 2273 g | 2.7% | 1.6% | 3672 g |
| Ash | 1.1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 13% | 450 g |
| Retinol | 0.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.07 miligiramu | 1.5 miligiramu | 4.7% | 2.7% | 2143 g |
| Vitamin B2, riboflavin | 0.2 miligiramu | 1.8 miligiramu | 11.1% | 6.5% | 900 g |
| Vitamin B4, choline | 11.1 miligiramu | 500 miligiramu | 2.2% | 1.3% | 4505 g |
| Vitamin B5, pantothenic | 0.1 miligiramu | 5 miligiramu | 2% | 1.2% | 5000 g |
| Vitamin B6, pyridoxine | 0.1 miligiramu | 2 miligiramu | 5% | 2.9% | 2000 g |
| Vitamin B9, folate | 12.9 μg | 400 μg | 3.2% | 1.9% | 3101 g |
| Vitamin B12, cobalamin | 0.03 μg | 3 μg | 1% | 0.6% | 10000 g |
| Vitamin C, ascorbic | 16.7 miligiramu | 90 miligiramu | 18.6% | 10.9% | 539 g |
| Vitamin D, kalciferol | 0.04 μg | 10 μg | 0.4% | 0.2% | 25000 g |
| Vitamin E, Alpha tocopherol, TE | 0.4 miligiramu | 15 miligiramu | 2.7% | 1.6% | 3750 g |
| Vitamin H, Biotin | 0.5 μg | 50 μg | 1% | 0.6% | 10000 g |
| Vitamin PP, KO | 3.298 miligiramu | 20 miligiramu | 16.5% | 9.6% | 606 g |
| niacin | 2.8 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 455.1 miligiramu | 2500 miligiramu | 18.2% | 10.6% | 549 g |
| Kalisiomu, Ca | 27.6 miligiramu | 1000 miligiramu | 2.8% | 1.6% | 3623 g |
| Ohun alumọni, Si | 0.04 miligiramu | 30 miligiramu | 0.1% | 0.1% | 75000 g |
| Iṣuu magnẹsia, Mg | 16.6 miligiramu | 400 miligiramu | 4.2% | 2.5% | 2410 g |
| Iṣuu Soda, Na | 14.2 miligiramu | 1300 miligiramu | 1.1% | 0.6% | 9155 g |
| Efin, S | 21.9 miligiramu | 1000 miligiramu | 2.2% | 1.3% | 4566 g |
| Irawọ owurọ, P. | 69.8 miligiramu | 800 miligiramu | 8.7% | 5.1% | 1146 g |
| Onigbọwọ, Cl | 1010.2 miligiramu | 2300 miligiramu | 43.9% | 25.6% | 228 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 359.9 μg | ~ | |||
| Bohr, B. | 62 μg | ~ | |||
| Vanadium, V | 53.8 μg | ~ | |||
| Irin, Fe | 0.8 miligiramu | 18 miligiramu | 4.4% | 2.6% | 2250 g |
| Iodine, Emi | 2.6 μg | 150 μg | 1.7% | 1% | 5769 g |
| Koluboti, Co. | 4.9 μg | 10 μg | 49% | 28.6% | 204 g |
| Litiumu, Li | 27.1 μg | ~ | |||
| Manganese, Mn | 0.1027 miligiramu | 2 miligiramu | 5.1% | 3% | 1947 g |
| Ejò, Cu | 66.8 μg | 1000 μg | 6.7% | 3.9% | 1497 g |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 4.3% | 1346 g |
| Nickel, ni | 2.2 μg | ~ | |||
| Asiwaju, Sn | 0.1 μg | ~ | |||
| Rubidium, Rb | 225 μg | ~ | |||
| Selenium, Ti | 0.02 μg | 55 μg | 275000 g | ||
| Titan, iwọ | 0.2 μg | ~ | |||
| Fluorini, F | 14.9 μg | 4000 μg | 0.4% | 0.2% | 26846 g |
| Chrome, Kr | 3.8 μg | 50 μg | 7.6% | 4.4% | 1316 g |
| Sinkii, Zn | 0.2697 miligiramu | 12 miligiramu | 2.2% | 1.3% | 4449 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 6.2 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.8 g | o pọju 100 г |
Iye agbara jẹ 171,3 kcal.
Stewed poteto pẹlu olu ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 22,2%, Vitamin B2 - 11,1%, Vitamin C - 18,6%, Vitamin PP - 16,5%, potasiomu - 18,2%, chlorine - 43,9 , 49, XNUMX%, koluboti - XNUMX%
- 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.
- 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.
- 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.
- 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.
Akoonu kalori ATI Iparapọ kemikali TI Awọn ohun elo ti n gba Ọbẹ Poteto pẹlu awọn olu PER 100 g
- 77 kCal
- 286 kCal
- 41 kCal
- 661 kCal
- 162 kCal
- 329 kCal
- 0 kCal
- 255 kCal
- 0 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 171,3 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Awọn irugbin ti a ti ta pẹlu awọn olu, ohunelo, awọn kalori, awọn ounjẹ