Waxyaabaha ay ka kooban tahay Salad ukun
| ukunta digaagga | 11.0 (gabal) |
| qajaar la jarjaray | 270.0 (garaam) |
| basasha | 110.0 (garaam) |
| majones | 200.0 (garaam) |
| miiska mustard | 30.0 (garaam) |
Habka loo diyaariyo
Ukunta waa la kariyey, qajaarka waa la diiray. Ukunta, qajaarka, basasha ayaa si fiican loo jarjarey, iniin khardal ah oo diyaarsan, majones ayaa lagu daraa oo la isku daraa.
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 | 214.2 kCal | 1684 kCal | 12.7% | 5.9% | 786 g |
| borotiin | 7.3 g | 76 g | 9.6% | 4.5% | 1041 g |
| Subagga | 19.5 g | 56 g | 34.8% | 16.2% | 287 g |
| Karbo | 2.6 g | 219 g | 1.2% | 0.6% | 8423 g |
| acids acids | 0.3 g | ~ | |||
| Fiilooyinka Alimentary | 0.6 g | 20 g | 3% | 1.4% | 3333 g |
| Biyaha | 76.6 g | 2273 g | 3.4% | 1.6% | 2967 g |
| Ash | 1.9 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 200 μg | 900 μg | 22.2% | 10.4% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 g |
| Faytamiin B4, choline | 125.4 mg | 500 mg | 25.1% | 11.7% | 399 g |
| Faytamiin B5, pantothenic | 0.6 mg | 5 mg | 12% | 5.6% | 833 g |
| Faytamiin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.1% | 2222 g |
| Faytamiin B9, folate | 4.5 μg | 400 μg | 1.1% | 0.5% | 8889 g |
| Faytamiin B12, cobalamin | 0.3 μg | 3 μg | 10% | 4.7% | 1000 g |
| Faytamiin C, ascorbic | 2.5 mg | 90 mg | 2.8% | 1.3% | 3600 g |
| Faytamiin D, calciferol | 1.1 μg | 10 μg | 11% | 5.1% | 909 g |
| Faytamiin E, alfa tocopherol, TE | 7.1 mg | 15 mg | 47.3% | 22.1% | 211 g |
| Faytamiin H, biotin | 10 μg | 50 μg | 20% | 9.3% | 500 g |
| Vitamin PP, MAYA | 1.4118 mg | 20 mg | 7.1% | 3.3% | 1417 g |
| niacin | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 135.6 mg | 2500 mg | 5.4% | 2.5% | 1844 g |
| Kaalshiyam, Ca | 42 mg | 1000 mg | 4.2% | 2% | 2381 g |
| Magnesium, mg | 13.3 mg | 400 mg | 3.3% | 1.5% | 3008 g |
| Sodium, Na | 162.1 mg | 1300 mg | 12.5% | 5.8% | 802 g |
| Baaruud, S | 94.1 mg | 1000 mg | 9.4% | 4.4% | 1063 g |
| Fosfooraska, P | 116.7 mg | 800 mg | 14.6% | 6.8% | 686 g |
| Koloriin, Cl | 79.4 mg | 2300 mg | 3.5% | 1.6% | 2897 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 49.5 μg | ~ | |||
| Bohr, B. | 24.8 μg | ~ | |||
| Birta, Fe | 1.7 mg | 18 mg | 9.4% | 4.4% | 1059 g |
| Iodine, I | 10.1 μg | 150 μg | 6.7% | 3.1% | 1485 g |
| Cobalt, Co | 5.5 μg | 10 μg | 55% | 25.7% | 182 g |
| Manganese, Mn | 0.0427 mg | 2 mg | 2.1% | 1% | 4684 g |
| Naxaas, Cu | 51.1 μg | 1000 μg | 5.1% | 2.4% | 1957 g |
| Molybdenum, Mo. | 2.9 μg | 70 μg | 4.1% | 1.9% | 2414 g |
| Nickel, ni | 0.4 μg | ~ | |||
| Rubidium, Rb | 58.9 μg | ~ | |||
| Fluorine, F | 30.7 μg | 4000 μg | 0.8% | 0.4% | 13029 g |
| Chrome, Kr | 2.2 μg | 50 μg | 4.4% | 2.1% | 2273 g |
| Zinc, Zn | 0.6479 mg | 12 mg | 5.4% | 2.5% | 1852 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.04 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.8 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 278.7 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 214,2 kcal.
Salad ukun hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 22,2%, fitamiin B2 - 11,1%, choline - 25,1%, fitamiin B5 - 12%, fitamiin D - 11%, fitamiin E - 47,3% , fitamiin H - 20%, fosfooraska - 14,6%, cobalt - 55%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- Vitamin B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Fitamiin H. wuxuu ka qaybqaataa soo saarista dufanka, glycogen, dheef-shiid kiimikaad amino acids. Qaadashada fiitamiinkan oo aan ku filnayn waxay u horseedi kartaa khalkhal ku yimaada xaaladda caadiga ah ee maqaarka.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
Waxa ku jira kalori iyo NAXDINTA KIIMIKADA EE DADKA DIYAARIYEY Salad Ukun PER 100 g
- 157 kCal
- 13 kCal
- 41 kCal
- 627 kCal
- 143 kCal
Tags: Sida loo kariyo, kalooriga ku jira 214,2 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fitamiinnada, macdanta, habka karinta Salad ukun, cunto karis, kaloriyo, nafaqo