Contents
Waxyaabaha ay ka kooban tahay Miraha iyo Khudaarta Vinaigrette
| tufaax | 100.0 (garaam) |
| pear | 100.0 (garaam) |
| karooto | 100.0 (garaam) |
| qajaar | 105.0 (garaam) |
| baradho | 344.0 (garaam) |
| xidid celery | 49.0 (garaam) |
| dhir | 54.0 (garaam) |
| digir cagaaran | 77.0 (garaam) |
| sonkorta | 30.0 (garaam) |
| majones | 120.0 (garaam) |
| salad | 14.0 (garaam) |
| orange | 75.0 (garaam) |
| liin | 40.0 (garaam) |
Habka loo diyaariyo
Tufaaxa diirran iyo isteroberi (oo buulka abuurka laga saaray), karootada iyo baradhada la karkariyey, qajaarka maqaarka leh ayaa la gooyaa xaleef dhuuban. Dhir la diyaariyey iyo xidid celery ayaa si fiican loo jarjarey. Miraha, khudaarta, geedaha ayaa la isku daraa oo lagu daraa digir cagaaran oo qasacadaysan, cusbo, sonkor, liin dhanaan ayaa lagu daraa oo waxaa lagu daraa majones. Saladhka waxaa lagu dhejiyaa boggag waxaana lagu qurxiyaa caleemo salaar, xaleef oranji ah.
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 | 128.5 kCal | 1684 kCal | 7.6% | 5.9% | 1311 g |
| borotiin | 2.1 g | 76 g | 2.8% | 2.2% | 3619 g |
| Subagga | 8.2 g | 56 g | 14.6% | 11.4% | 683 g |
| Karbo | 12.4 g | 219 g | 5.7% | 4.4% | 1766 g |
| acids acids | 0.4 g | ~ | |||
| Fiilooyinka Alimentary | 1.8 g | 20 g | 9% | 7% | 1111 g |
| Biyaha | 89.3 g | 2273 g | 3.9% | 3% | 2545 g |
| Ash | 1 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1100 μg | 900 μg | 122.2% | 95.1% | 82 g |
| Retinol | 1.1 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.1% | 1875 g |
| Faytamiin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 3% | 2571 g |
| Faytamiin B4, choline | 1.7 mg | 500 mg | 0.3% | 0.2% | 29412 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.7% | 1667 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 7.8% | 1000 g |
| Faytamiin B9, folate | 13 μg | 400 μg | 3.3% | 2.6% | 3077 g |
| Faytamiin C, ascorbic | 23.7 mg | 90 mg | 26.3% | 20.5% | 380 g |
| Faytamiin E, alfa tocopherol, TE | 4.3 mg | 15 mg | 28.7% | 22.3% | 349 g |
| Faytamiin H, biotin | 0.7 μg | 50 μg | 1.4% | 1.1% | 7143 g |
| Vitamin PP, MAYA | 1.1486 mg | 20 mg | 5.7% | 4.4% | 1741 g |
| niacin | 0.8 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 348.1 mg | 2500 mg | 13.9% | 10.8% | 718 g |
| Kaalshiyam, Ca | 38.3 mg | 1000 mg | 3.8% | 3% | 2611 g |
| Silicon, Haa | 0.7 mg | 30 mg | 2.3% | 1.8% | 4286 g |
| Magnesium, mg | 26.2 mg | 400 mg | 6.6% | 5.1% | 1527 g |
| Sodium, Na | 74.8 mg | 1300 mg | 5.8% | 4.5% | 1738 g |
| Baaruud, S | 11.3 mg | 1000 mg | 1.1% | 0.9% | 8850 g |
| Fosfooraska, P | 54.8 mg | 800 mg | 6.9% | 5.4% | 1460 g |
| Koloriin, Cl | 25.1 mg | 2300 mg | 1.1% | 0.9% | 9163 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 316.9 μg | ~ | |||
| Bohr, B. | 112.1 μg | ~ | |||
| Vanadium, V | 51.4 μg | ~ | |||
| Birta, Fe | 1.3 mg | 18 mg | 7.2% | 5.6% | 1385 g |
| Iodine, I | 2.7 μg | 150 μg | 1.8% | 1.4% | 5556 g |
| Cobalt, Co | 2.9 μg | 10 μg | 29% | 22.6% | 345 g |
| Lithium, Li | 20.9 μg | ~ | |||
| Manganese, Mn | 0.1022 mg | 2 mg | 5.1% | 4% | 1957 g |
| Naxaas, Cu | 95.6 μg | 1000 μg | 9.6% | 7.5% | 1046 g |
| Molybdenum, Mo. | 5.5 μg | 70 μg | 7.9% | 6.1% | 1273 g |
| Nickel, ni | 5.7 μg | ~ | |||
| Rubidium, Rb | 142.6 μg | ~ | |||
| Fluorine, F | 18.9 μg | 4000 μg | 0.5% | 0.4% | 21164 g |
| Chrome, Kr | 4 μg | 50 μg | 8% | 6.2% | 1250 g |
| Zinc, Zn | 0.2149 mg | 12 mg | 1.8% | 1.4% | 5584 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.9 g | ugu badnaan 100 г |
Qiimaha tamarta waa 128,5 kcal.
Vinaigrette miraha iyo khudaarta hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 122,2%, fitamiin C - 26,3%, fiitamiin E - 28,7%, potassium - 13,9%, kobal - 29%
- 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.
- 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.
- 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.
- 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 DIB U QAADAY
- 47 kCal
- 47 kCal
- 35 kCal
- 14 kCal
- 77 kCal
- 34 kCal
- 49 kCal
- 40 kCal
- 399 kCal
- 627 kCal
- 16 kCal
- 43 kCal
- 33 kCal
Tags: Sida loo kariyo, kalooriga ku jira 128,5 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fitamiinnada, macdanta, sida loo diyaariyo Vinaigrette miraha iyo khudaarta, cuntada, kaloriyada, nafaqooyinka