Contents
Waxyaabaha ay ka kooban tahay Asparagus iyo Bariiska Casserole
| asparagus | 400.0 (garaam) |
| bariis | 200.0 (garaam) |
| dufanka xoolaha | 100.0 (garaam) |
| biyaha | 2.0 (qaado yar) |
| ukunta digaagga | 3.0 (gabal) |
| lo'da caanaha | 3.0 (qaadada miiska) |
| cusbo miiska | 0.5 (qaado yar) |
| subagga | 2.0 (qaadada miiska) |
Si taxaddar leh uga soo saar geedka asparagus mindi fiiqan, ka taxaddar inaadan dhaawacmin madaxyada - qaybta ugu qiimaha badan. Ku xidh geedka bisil geedaha 10 gogo ', si siman u gooyaa darafyadiisa hoose oo ku rid digsi biyo karkaraya oo milix leh si biyuhu u gaaraan kaliya bartamaha caleemaha. Ku kari ilaa 15 - 20 daqiiqadood kuleyl aad u sarreeya ilaa aad ka jilcdo, laakiin ha ka badin, haddii kale asparagus -ka ayaa dhadhankiisa dhumi doona oo biyo noqon doona. Adkee biyaha oo dabci rucubyada asparagus. Kala sooc bariiska, ku masax maro nadiif ah, ku rid digsi leh dufan kulul iyo, walaaq, kuleyl ilaa ay noqoto mid hufan (ma aha bunni!). Ku shub biyo karkaraya oo dabool, dabool. Ku rid bariiskii bararsanaa xitaa lakab oo ah qaab dufan leh, ku rid lakabka geed bisil oo la kariyey dushiisa, ku shub isku dar ah ukunta la garaacay iyo caano, ku daadiya xabbad subag ah dusha. Dubo foornada.
Qiimaha nafaqada iyo halabuurka kiimikada.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| borotiin | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Subagga | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Karbo | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| acids acids | 16.2 g | ~ | |||
| Fiilooyinka Alimentary | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| Biyaha | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Faytamiin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Faytamiin B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Faytamiin B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Faytamiin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Faytamiin B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Faytamiin B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Faytamiin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Faytamiin D, calciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Faytamiin H, biotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Vitamin PP, MAYA | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kaalshiyam, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silicon, Haa | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Baaruud, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Fosfooraska, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Koloriin, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Birta, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iodine, I | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Cobalt, Co | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Naxaas, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 g |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 μg | ~ | |||
| Lead, Sn | 0.4 μg | ~ | |||
| Selenium, Haddii | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Strontium, sr. | 0.6 μg | ~ | |||
| Fluorine, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 g |
| Chrome, Kr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 g |
| Zinc, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 11.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.8 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 48.2 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 137,5 kcal.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 21 kCal
- 333 kCal
- 899 kCal
- 0 kCal
- 157 kCal
- 60 kCal
- 0 kCal
- 661 kCal