Contents
Waxyaabaha ay ka kooban Tahay Cauliflower leh yaanyo
| tufaaxa | 1.0 (gabal) |
| subagga | 30.0 (garaam) |
| sonkorta | 0.5 (qaadada miiska) |
| ukunta digaagga | 2.0 (gabal) |
| xayawaanka | 2.0 (qaadada miiska) |
| dhir | 1.0 (qaadada miiska) |
| yaanyada | 2.0 (gabal) |
Habka loo diyaariyo
Karkari kaabashka biyo khafiifa oo cusbayn sonkor lagu daray. Maraq maraq, oo kaabashka ku rid saxan preheated, kula saydhaa ukunta jar jartey, ku kari iniinyaha rootiga la shiilay, kula saydhaa dhir iyo u adeega yaanyada la jarjaray
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 | 46.3 kCal | 1684 kCal | 2.7% | 5.8% | 3637 g |
| borotiin | 2.2 g | 76 g | 2.9% | 6.3% | 3455 g |
| Subagga | 2.5 g | 56 g | 4.5% | 9.7% | 2240 g |
| Karbo | 3.9 g | 219 g | 1.8% | 3.9% | 5615 g |
| acids acids | 0.1 g | ~ | |||
| Fiilooyinka Alimentary | 1.6 g | 20 g | 8% | 17.3% | 1250 g |
| Biyaha | 84 g | 2273 g | 3.7% | 8% | 2706 g |
| Ash | 0.8 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 200 μg | 900 μg | 22.2% | 47.9% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 10.2% | 2143 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 12.1% | 1800 g |
| Faytamiin B4, choline | 18.8 mg | 500 mg | 3.8% | 8.2% | 2660 g |
| Faytamiin B5, pantothenic | 0.6 mg | 5 mg | 12% | 25.9% | 833 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 10.8% | 2000 g |
| Faytamiin B9, folate | 16.6 μg | 400 μg | 4.2% | 9.1% | 2410 g |
| Faytamiin B12, cobalamin | 0.04 μg | 3 μg | 1.3% | 2.8% | 7500 g |
| Faytamiin C, ascorbic | 31.4 mg | 90 mg | 34.9% | 75.4% | 287 g |
| Faytamiin D, calciferol | 0.2 μg | 10 μg | 2% | 4.3% | 5000 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 4.3% | 5000 g |
| Faytamiin H, biotin | 2.5 μg | 50 μg | 5% | 10.8% | 2000 g |
| Vitamin PP, MAYA | 0.7652 mg | 20 mg | 3.8% | 8.2% | 2614 g |
| niacin | 0.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 133.1 mg | 2500 mg | 5.3% | 11.4% | 1878 g |
| Kaalshiyam, Ca | 23.2 mg | 1000 mg | 2.3% | 5% | 4310 g |
| Magnesium, mg | 13.7 mg | 400 mg | 3.4% | 7.3% | 2920 g |
| Sodium, Na | 18.5 mg | 1300 mg | 1.4% | 3% | 7027 g |
| Baaruud, S | 14.9 mg | 1000 mg | 1.5% | 3.2% | 6711 g |
| Fosfooraska, P | 46.1 mg | 800 mg | 5.8% | 12.5% | 1735 g |
| Koloriin, Cl | 20 mg | 2300 mg | 0.9% | 1.9% | 11500 g |
| Kala Soco Qaybaha | |||||
| Bohr, B. | 16.7 μg | ~ | |||
| Birta, Fe | 1.1 mg | 18 mg | 6.1% | 13.2% | 1636 g |
| Iodine, I | 1.8 μg | 150 μg | 1.2% | 2.6% | 8333 g |
| Cobalt, Co | 1.6 μg | 10 μg | 16% | 34.6% | 625 g |
| Manganese, Mn | 0.0226 mg | 2 mg | 1.1% | 2.4% | 8850 g |
| Naxaas, Cu | 22.3 μg | 1000 μg | 2.2% | 4.8% | 4484 g |
| Molybdenum, Mo. | 1.5 μg | 70 μg | 2.1% | 4.5% | 4667 g |
| Nickel, ni | 1.9 μg | ~ | |||
| Rubidium, Rb | 22.2 μg | ~ | |||
| Fluorine, F | 7 μg | 4000 μg | 0.2% | 0.4% | 57143 g |
| Chrome, Kr | 1 μg | 50 μg | 2% | 4.3% | 5000 g |
| Zinc, Zn | 0.1139 mg | 12 mg | 0.9% | 1.9% | 10536 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.3 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.6 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 40.6 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 46,3 kcal.
Cauliflower leh yaanyo hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 22,2%, fiitamiin B5 - 12%, fiitamiin C - 34,9%, kobal - 16%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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 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 cudurada ka soo baxa Cauliflower leh yaanyo PER 100 g
- 30 kCal
- 661 kCal
- 399 kCal
- 157 kCal
- 49 kCal
- 24 kCal
Tags: Sida loo kariyo, kaloorida ka kooban 46,3 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka karinta Cauliflower oo yaanyo ah, cunto karinta, kalooriyada, nafaqooyinka