Waxyaabaha ay ka kooban yihiin salad dayrta
| Kaabash cad | 150.0 (garaam) |
| karooto | 100.0 (garaam) |
| celery | 50.0 (garaam) |
| leek | 100.0 (garaam) |
| tufaax | 100.0 (garaam) |
| cream | 0.5 (galaas hadhuudh ah) |
Habka loo diyaariyo
Kaabashka iyo celery jarjar, jarjaran karootada iyo tufaaxa ku hayso hayso aan dhab ahayn, jarjar liinta, xilli leh labeen dhanaan, qaso, ku rid baaquli saladh. Ku qurxin salad leh liin.
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 82.1 kCal | 1684 kCal | 4.9% | 6% | 2051 g |
| borotiin | 1.6 g | 76 g | 2.1% | 2.6% | 4750 g |
| Subagga | 6.1 g | 56 g | 10.9% | 13.3% | 918 g |
| Karbo | 5.6 g | 219 g | 2.6% | 3.2% | 3911 g |
| acids acids | 0.3 g | ~ | |||
| Fiilooyinka Alimentary | 1.6 g | 20 g | 8% | 9.7% | 1250 g |
| Biyaha | 71.4 g | 2273 g | 3.1% | 3.8% | 3183 g |
| Ash | 0.7 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 2200 μg | 900 μg | 244.4% | 297.7% | 41 g |
| Retinol | 2.2 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 3.3% | 3750 g |
| Faytamiin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 4% | 3000 g |
| Faytamiin B4, choline | 24.5 mg | 500 mg | 4.9% | 6% | 2041 g |
| Faytamiin B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.4% | 5000 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.1% | 2000 g |
| Faytamiin B9, folate | 12.4 μg | 400 μg | 3.1% | 3.8% | 3226 g |
| Faytamiin B12, cobalamin | 0.07 μg | 3 μg | 2.3% | 2.8% | 4286 g |
| Faytamiin C, ascorbic | 21.8 mg | 90 mg | 24.2% | 29.5% | 413 g |
| Faytamiin D, calciferol | 0.03 μg | 10 μg | 0.3% | 0.4% | 33333 g |
| Faytamiin E, alfa tocopherol, TE | 0.6 mg | 15 mg | 4% | 4.9% | 2500 g |
| Faytamiin H, biotin | 1 μg | 50 μg | 2% | 2.4% | 5000 g |
| Vitamin PP, MAYA | 0.7656 mg | 20 mg | 3.8% | 4.6% | 2612 g |
| niacin | 0.5 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 239.4 mg | 2500 mg | 9.6% | 11.7% | 1044 g |
| Kaalshiyam, Ca | 54.3 mg | 1000 mg | 5.4% | 6.6% | 1842 g |
| Magnesium, mg | 18.4 mg | 400 mg | 4.6% | 5.6% | 2174 g |
| Sodium, Na | 41.4 mg | 1300 mg | 3.2% | 3.9% | 3140 g |
| Baaruud, S | 10.6 mg | 1000 mg | 1.1% | 1.3% | 9434 g |
| Fosfooraska, P | 44.7 mg | 800 mg | 5.6% | 6.8% | 1790 g |
| Koloriin, Cl | 31.1 mg | 2300 mg | 1.4% | 1.7% | 7395 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 205.4 μg | ~ | |||
| Bohr, B. | 121.7 μg | ~ | |||
| Vanadium, V | 16.3 μg | ~ | |||
| Birta, Fe | 1 mg | 18 mg | 5.6% | 6.8% | 1800 g |
| Iodine, I | 3.2 μg | 150 μg | 2.1% | 2.6% | 4688 g |
| Cobalt, Co | 1.3 μg | 10 μg | 13% | 15.8% | 769 g |
| Lithium, Li | 0.9 μg | ~ | |||
| Manganese, Mn | 0.0807 mg | 2 mg | 4% | 4.9% | 2478 g |
| Naxaas, Cu | 53.5 μg | 1000 μg | 5.4% | 6.6% | 1869 g |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 13.3% | 921 g |
| Nickel, ni | 7.5 μg | ~ | |||
| Rubidium, Rb | 11 μg | ~ | |||
| Selenium, Haddii | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Fluorine, F | 15.2 μg | 4000 μg | 0.4% | 0.5% | 26316 g |
| Chrome, Kr | 2.4 μg | 50 μg | 4.8% | 5.8% | 2083 g |
| Zinc, Zn | 0.2316 mg | 12 mg | 1.9% | 2.3% | 5181 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.2 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.8 g | ugu badnaan 100 г |
Qiimaha tamarta waa 82,1 kcal.
Salad dayrta hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 244,4%, fiitamiin C - 24,2%, kobal - 13%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
Waxyaabaha ay ka kooban tahay kaloriinta iyo iskudhiska kiimikada ee nafaqaynta cudurada xilliga dayrta PER 100 g
- 28 kCal
- 35 kCal
- 13 kCal
- 36 kCal
- 47 kCal
- 162 kCal
Tags: Sida loo kariyo, kalooriga ku jira 82,1 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka loo diyaariyo salad Xilliga dayrta, karinta, kalooriyada, nafaqooyinka