Contents
Waxyaabaha ay ka kooban Is biirsaday salad salad kalluun ah
| Zander | 40.0 (garaam) |
| boqoshaada porcini | 20.0 (garaam) |
| qajaar la dhanaaday | 25.0 (garaam) |
| majones | 30.0 (garaam) |
| basbaas macaan oo la dubay | 5.0 (garaam) |
| liin | 7.0 (garaam) |
| dhir | 2.0 (garaam) |
Habka loo diyaariyo
Tirada likaha pike ee la kariyey iyo tirada boqoshaada la kariyey ayaa la tilmaamay. Fillet ee pike perch waa la shiilay, la qaboojiyey, jarjar xaleef, boqoshaada waa la kariyey. Mushrooms iyo qajaarka ayaa la jarjaray. Alaabooyinka la diyaariyey waxaa lagu dhejiyaa lakabyo galaas, oo lagu shubay majones. Fasaxa, waxay ku qurxiyaan basbaas, liin, dhir.
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 | 217.6 kCal | 1684 kCal | 12.9% | 5.9% | 774 g |
| borotiin | 13.9 g | 76 g | 18.3% | 8.4% | 547 g |
| Subagga | 17.3 g | 56 g | 30.9% | 14.2% | 324 g |
| Karbo | 1.7 g | 219 g | 0.8% | 0.4% | 12882 g |
| acids acids | 0.8 g | ~ | |||
| Fiilooyinka Alimentary | 1.1 g | 20 g | 5.5% | 2.5% | 1818 g |
| Biyaha | 107.8 g | 2273 g | 4.7% | 2.2% | 2109 g |
| Ash | 2.2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 90 μg | 900 μg | 10% | 4.6% | 1000 g |
| Retinol | 0.09 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.2% | 2143 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.6% | 1800 g |
| Faytamiin B4, choline | 3.5 mg | 500 mg | 0.7% | 0.3% | 14286 g |
| Faytamiin B5, pantothenic | 0.4 mg | 5 mg | 8% | 3.7% | 1250 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4.6% | 1000 g |
| Faytamiin B9, folate | 21.8 μg | 400 μg | 5.5% | 2.5% | 1835 g |
| Faytamiin C, ascorbic | 18.1 mg | 90 mg | 20.1% | 9.2% | 497 g |
| Faytamiin E, alfa tocopherol, TE | 9.1 mg | 15 mg | 60.7% | 27.9% | 165 g |
| Faytamiin H, biotin | 0.008 μg | 50 μg | 625000 g | ||
| Vitamin PP, MAYA | 4.4074 mg | 20 mg | 22% | 10.1% | 454 g |
| niacin | 2.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 305.9 mg | 2500 mg | 12.2% | 5.6% | 817 g |
| Kaalshiyam, Ca | 45.5 mg | 1000 mg | 4.6% | 2.1% | 2198 g |
| Magnesium, mg | 24.5 mg | 400 mg | 6.1% | 2.8% | 1633 g |
| Sodium, Na | 148 mg | 1300 mg | 11.4% | 5.2% | 878 g |
| Baaruud, S | 128.5 mg | 1000 mg | 12.9% | 5.9% | 778 g |
| Fosfooraska, P | 183.3 mg | 800 mg | 22.9% | 10.5% | 436 g |
| Koloriin, Cl | 36.1 mg | 2300 mg | 1.6% | 0.7% | 6371 g |
| Kala Soco Qaybaha | |||||
| Bohr, B. | 16.5 μg | ~ | |||
| Birta, Fe | 1 mg | 18 mg | 5.6% | 2.6% | 1800 g |
| Iodine, I | 32.3 μg | 150 μg | 21.5% | 9.9% | 464 g |
| Cobalt, Co | 13.8 μg | 10 μg | 138% | 63.4% | 72 g |
| Manganese, Mn | 0.0771 mg | 2 mg | 3.9% | 1.8% | 2594 g |
| Naxaas, Cu | 92.3 μg | 1000 μg | 9.2% | 4.2% | 1083 g |
| Molybdenum, Mo. | 2.6 μg | 70 μg | 3.7% | 1.7% | 2692 g |
| Nickel, ni | 3.8 μg | ~ | |||
| Rubidium, Rb | 4.7 μg | ~ | |||
| Fluorine, F | 30.8 μg | 4000 μg | 0.8% | 0.4% | 12987 g |
| Chrome, Kr | 35.9 μg | 50 μg | 71.8% | 33% | 139 g |
| Zinc, Zn | 0.5148 mg | 12 mg | 4.3% | 2% | 2331 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.03 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.9 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 38 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 217,6 kcal.
Salad is biirsaday kalluun hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin C - 20,1%, fiitamiin E - 60,7%, fiitamiin PP - 22%, potassium - 12,2%, fosfooraska - 22,9%, iodine - 21,5% , kobalt - 138%, chromium - 71,8%
- 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.
- 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.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- 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.
- Iodine wuxuu ka qayb qaataa shaqada qanjirka 'thyroid', isagoo bixiya sameynta hormoonno (thyroxine iyo triiodothyronine). Waxay lagama maarmaan u tahay koritaanka iyo kala-soocidda unugyada dhammaan unugyada jirka bina-aadamka, neefsashada mitokondria, nidaaminta sodium transmembrane iyo gaadiidka hormoonka. Qaadashada oo aan ku filnayn waxay u horseedaa goer-biyoodka qaba hypothyroidism iyo hoos u dhaca ku yimaadda dheef-shiid kiimikaadka, hoos u dhaca maskaxda, dib-u-dhaca koritaanka iyo horumarka maskaxda ee carruurta.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
Waxyaabaha kalooriyeyaasha ah iyo iskudhiska kiimikada ee nafaqaynta nafaqaynta ee kalluunka is biirsaday ee kalluunka PER 100 g
- 84 kCal
- 34 kCal
- 16 kCal
- 627 kCal
- 25 kCal
- 34 kCal
- 49 kCal
Tags: Sida loo kariyo, kaloorida ka kooban 217,6 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka diyaarinta salad is biirsaday Kaluunka, karinta, kalooriyada, nafaqooyinka