Maaddooyinka Pilaf
saliid gabbaldayaha | 1.0 (galaas hadhuudh ah) |
wan, 1 nooc | 1000.0 (garaam) |
basasha | 300.0 (garaam) |
karooto | 300.0 (garaam) |
macaan | 100.0 (garaam) |
jarin | 100.0 (garaam) |
basbaas kulul | 1.0 (garaam) |
Baay caleen | 3.0 (gabal) |
biyaha | 6.0 (galaas hadhuudh ah) |
bariis | 4.0 (galaas hadhuudh ah) |
cusbo miiska | 2.0 (qaadada miiska) |
Habka loo diyaariyo
Digsi weyn oo aluminium ah, kuleylka saliidda cuntada. Wankii u gooyaa qaybo yaryar oo ku rid digsi, shiil ilaa bunni dahab ah, ku dar basasha jar jartey. Wax walba si fiican u shiil Ku dar karootada jarjaran, sii wad shiil, xilli milix iyo basbaas, ku dar 3-5 xabo oo toon ah, dhir udgoon oo kala duwan, abrikot la qalajiyey iyo laamo. Ku shub wax kasta biyo kulul, ku rid bariis si fiican loo dhaqay oo la qalajiyey, iyada oo aan faragelin, ku kari kuleyl aad u sarreeya daboolka hoostiisa ilaa inta laga jilcayo - ilaa bariisku noqdo mid jilicsan. Pilaf waxaa la siiyaa saxan weyn.
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 | 150.7 kCal | 1684 kCal | 8.9% | 5.9% | 1117 g |
borotiin | 4.1 g | 76 g | 5.4% | 3.6% | 1854 g |
Subagga | 7.3 g | 56 g | 13% | 8.6% | 767 g |
Karbo | 18.3 g | 219 g | 8.4% | 5.6% | 1197 g |
acids acids | 76.9 g | ~ | |||
Fiilooyinka Alimentary | 3.2 g | 20 g | 16% | 10.6% | 625 g |
Biyaha | 62.1 g | 2273 g | 2.7% | 1.8% | 3660 g |
Ash | 0.8 g | ~ | |||
Fiitamiinada | |||||
Fiitamiin A, RE | 500 μg | 900 μg | 55.6% | 36.9% | 180 g |
Retinol | 0.5 mg | ~ | |||
Fiitamiin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.3% | 5000 g |
Faytamiin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 1.1% | 6000 g |
Faytamiin B4, choline | 23.7 mg | 500 mg | 4.7% | 3.1% | 2110 g |
Faytamiin B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.3% | 5000 g |
Faytamiin B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 2.3% | 2857 g |
Faytamiin B9, folate | 4.9 μg | 400 μg | 1.2% | 0.8% | 8163 g |
Faytamiin C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.3% | 22500 g |
Faytamiin E, alfa tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 9.8% | 682 g |
Faytamiin H, biotin | 0.7 μg | 50 μg | 1.4% | 0.9% | 7143 g |
Vitamin PP, MAYA | 1.3806 mg | 20 mg | 6.9% | 4.6% | 1449 g |
niacin | 0.7 mg | ~ | |||
Nafaqeeyayaalka yar yar | |||||
Botaashiyam, K | 144.3 mg | 2500 mg | 5.8% | 3.8% | 1733 g |
Kaalshiyam, Ca | 20.4 mg | 1000 mg | 2% | 1.3% | 4902 g |
Silicon, Haa | 21.2 mg | 30 mg | 70.7% | 46.9% | 142 g |
Magnesium, mg | 21.2 mg | 400 mg | 5.3% | 3.5% | 1887 g |
Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 1% | 6771 g |
Baaruud, S | 34.3 mg | 1000 mg | 3.4% | 2.3% | 2915 g |
Fosfooraska, P | 61.6 mg | 800 mg | 7.7% | 5.1% | 1299 g |
Koloriin, Cl | 1202.1 mg | 2300 mg | 52.3% | 34.7% | 191 g |
Kala Soco Qaybaha | |||||
Aluminium, Al | 35.4 μg | ~ | |||
Bohr, B. | 44.9 μg | ~ | |||
Vanadium, V | 4.7 μg | ~ | |||
Birta, Fe | 0.8 mg | 18 mg | 4.4% | 2.9% | 2250 g |
Iodine, I | 1 μg | 150 μg | 0.7% | 0.5% | 15000 g |
Cobalt, Co | 1.5 μg | 10 μg | 15% | 10% | 667 g |
Lithium, Li | 0.3 μg | ~ | |||
Manganese, Mn | 0.2942 mg | 2 mg | 14.7% | 9.8% | 680 g |
Naxaas, Cu | 91.6 μg | 1000 μg | 9.2% | 6.1% | 1092 g |
Molybdenum, Mo. | 4.8 μg | 70 μg | 6.9% | 4.6% | 1458 g |
Nickel, ni | 1.6 μg | ~ | |||
Rubidium, Rb | 23.8 μg | ~ | |||
Fluorine, F | 27.5 μg | 4000 μg | 0.7% | 0.5% | 14545 g |
Chrome, Kr | 1.5 μg | 50 μg | 3% | 2% | 3333 g |
Zinc, Zn | 0.6729 mg | 12 mg | 5.6% | 3.7% | 1783 g |
Kaarboohaydraytyada la shiidi karo | |||||
Istaar iyo dextrins | 15.1 g | ~ | |||
Mono- iyo disaccharides (sonkor) | 3.9 g | ugu badnaan 100 г |
Qiimaha tamarta waa 150,7 kcal.
pilau hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 55,6%, fiitamiin E - 14,7%, silikoon - 70,7%, koloriin - 52,3%, kobal - 15%, manganese - 14,7%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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.
- 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.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
Waxyaabaha kalooriyeyaasha ah iyo iskudhiska kiimikada ee nafaqeeyeyaasha nafaqada Pilaf PER 100 g
- 899 kCal
- 209 kCal
- 41 kCal
- 35 kCal
- 232 kCal
- 256 kCal
- 40 kCal
- 313 kCal
- 0 kCal
- 333 kCal
- 0 kCal
Tags: Sida loo kariyo, kaloriinta ka kooban 150,7 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka karinta pilaf, karinta, kalooriyada, nafaqooyinka
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