Waxyaabaha ay ka kooban tahay Sardine Salad
| tufaax | 2.0 (gabal) |
| liin | 2.0 (qaado yar) |
| badda sardines | 210.0 (garaam) |
| celery | 0.5 (galaas hadhuudh ah) |
| walnut | 0.3 (galaas hadhuudh ah) |
| yogurt | 0.3 (galaas hadhuudh ah) |
Habka loo diyaariyo
Peel tufaaxa oo jarjar xabadaha. Iska yaree celery, si fiican u jarjar nuts. Marka aad jarjartid tufaaxa, ku daadi liin dhanaan si aad uga fogaato browning. Iska yaree sardines qaybo yaryar. Isku qas dhammaan maaddooyinka si tartiib ah adigoo ku daraya caano fadhi dufan yar.
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 | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 g |
| borotiin | 6.1 g | 76 g | 8% | 9.4% | 1246 g |
| Subagga | 2.6 g | 56 g | 4.6% | 5.4% | 2154 g |
| Karbo | 10 g | 219 g | 4.6% | 5.4% | 2190 g |
| acids acids | 0.4 g | ~ | |||
| Fiilooyinka Alimentary | 1.1 g | 20 g | 5.5% | 6.5% | 1818 g |
| Biyaha | 51.8 g | 2273 g | 2.3% | 2.7% | 4388 g |
| Ash | 0.4 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g |
| Retinol | 0.6 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 g |
| Faytamiin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 g |
| Faytamiin B4, choline | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 g |
| Faytamiin B9, folate | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g |
| Faytamiin B12, cobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g |
| Faytamiin C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 g |
| Faytamiin E, alfa tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 g |
| Faytamiin H, biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g |
| Vitamin PP, MAYA | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 g |
| niacin | 1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 g |
| Kaalshiyam, Ca | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 g |
| Magnesium, mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 g |
| Sodium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 g |
| Baaruud, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 g |
| Fosfooraska, P | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 g |
| Koloriin, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 50.2 μg | ~ | |||
| Bohr, B. | 114.5 μg | ~ | |||
| Vanadium, V | 1.8 μg | ~ | |||
| Birta, Fe | 1.8 mg | 18 mg | 10% | 11.8% | 1000 g |
| Iodine, I | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g |
| Cobalt, Co | 5.1 μg | 10 μg | 51% | 59.9% | 196 g |
| Manganese, Mn | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 g |
| Naxaas, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g |
| Molybdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g |
| Nickel, ni | 8.8 μg | ~ | |||
| Rubidium, Rb | 28.7 μg | ~ | |||
| Selenium, Haddii | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Fluorine, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g |
| Chrome, Kr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g |
| Zinc, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.4 g | ugu badnaan 100 г |
Qiimaha tamarta waa 85,1 kcal.
Salad Sardine Fiitamiinada iyo macdanta hodanka ku ah sida: vitamin A – 66,7%, vitamin B12 – 56,7%, vitamin C – 11,7%, vitamin E – 14,7%, potassium – 11,8%, fosfoor – 13,4 ,51 , 12%, cobalt - 18,6%, copper - XNUMX%, chromium - XNUMX%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- 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.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
KAlorie iyo kiimiko ee walxaha cuntada lagu kariyo Salad leh sardines 100 gba
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Tags: Sida loo kariyo, kaloriinta 85,1 kcal, halabuurka kiimikada, qiimaha nafaqada, waa maxay fiitamiinada, macdanta, habka karinta salad Sardine, cunto karinta, calories, nafaqooyinka.