Contents
Waxyaabaha ay ka kooban yihiin eggplant la dubay oo leh yaanyo
| eggplant | 500.0 (garaam) |
| yaanyada | 300.0 (garaam) |
| saliid gabbaldayaha | 75.0 (garaam) |
| Suugada koonfureed | 200.0 (garaam) |
| basasha toon | 10.0 (garaam) |
Habka loo diyaariyo
Eggplants diiray, jarjar xaleef, iyo yaanyada cusub, jarjar xaleef waaweyn, si khafiif ah loo shiilay si gooni gooni ah ee saliidda. Eggplant la shiilay ayaa lagu shubaa maraqa, oo lagu daro biyo (biyaha waxaa lagu qaadaa 15-20% tirada ukunta la shiilay), cusbo oo la dubay 15-20 daqiiqo. Dhamaadka sixitaanka, ku dar toonta la shiiday iyo yaanyada la shiiday. Bixi 100-150 g halkii qaadasho.
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 | 189.3 kCal | 1684 kCal | 11.2% | 5.9% | 890 g |
| borotiin | 2.1 g | 76 g | 2.8% | 1.5% | 3619 g |
| Subagga | 17.7 g | 56 g | 31.6% | 16.7% | 316 g |
| Karbo | 5.7 g | 219 g | 2.6% | 1.4% | 3842 g |
| acids acids | 0.2 g | ~ | |||
| Fiilooyinka Alimentary | 1.9 g | 20 g | 9.5% | 5% | 1053 g |
| Biyaha | 101.4 g | 2273 g | 4.5% | 2.4% | 2242 g |
| Ash | 1 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 300 μg | 900 μg | 33.3% | 17.6% | 300 g |
| Retinol | 0.3 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.1% | 5000 g |
| Faytamiin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 1.2% | 4500 g |
| Faytamiin B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 0.7% | 7143 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.6% | 2000 g |
| Faytamiin B9, folate | 12.8 μg | 400 μg | 3.2% | 1.7% | 3125 g |
| Faytamiin C, ascorbic | 6.8 mg | 90 mg | 7.6% | 4% | 1324 g |
| Faytamiin E, alfa tocopherol, TE | 3.7 mg | 15 mg | 24.7% | 13% | 405 g |
| Faytamiin H, biotin | 0.4 μg | 50 μg | 0.8% | 0.4% | 12500 g |
| Vitamin PP, MAYA | 0.8486 mg | 20 mg | 4.2% | 2.2% | 2357 g |
| niacin | 0.5 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 206.7 mg | 2500 mg | 8.3% | 4.4% | 1209 g |
| Kaalshiyam, Ca | 14.2 mg | 1000 mg | 1.4% | 0.7% | 7042 g |
| Magnesium, mg | 10.7 mg | 400 mg | 2.7% | 1.4% | 3738 g |
| Sodium, Na | 14.7 mg | 1300 mg | 1.1% | 0.6% | 8844 g |
| Baaruud, S | 11 mg | 1000 mg | 1.1% | 0.6% | 9091 g |
| Fosfooraska, P | 26 mg | 800 mg | 3.3% | 1.7% | 3077 g |
| Koloriin, Cl | 40.4 mg | 2300 mg | 1.8% | 1% | 5693 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 410.6 μg | ~ | |||
| Bohr, B. | 83.3 μg | ~ | |||
| Birta, Fe | 0.5 mg | 18 mg | 2.8% | 1.5% | 3600 g |
| Iodine, I | 1.7 μg | 150 μg | 1.1% | 0.6% | 8824 g |
| Cobalt, Co | 2.4 μg | 10 μg | 24% | 12.7% | 417 g |
| Manganese, Mn | 0.1576 mg | 2 mg | 7.9% | 4.2% | 1269 g |
| Naxaas, Cu | 101.4 μg | 1000 μg | 10.1% | 5.3% | 986 g |
| Molybdenum, Mo. | 7 μg | 70 μg | 10% | 5.3% | 1000 g |
| Nickel, ni | 3.7 μg | ~ | |||
| Rubidium, Rb | 43.8 μg | ~ | |||
| Fluorine, F | 12.8 μg | 4000 μg | 0.3% | 0.2% | 31250 g |
| Chrome, Kr | 1.4 μg | 50 μg | 2.8% | 1.5% | 3571 g |
| Zinc, Zn | 0.2183 mg | 12 mg | 1.8% | 1% | 5497 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.8 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.5 g | ugu badnaan 100 г |
Qiimaha tamarta waa 189,3 kcal.
Eggplant la dubay oo yaanyo leh hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 33,3%, fiitamiin E - 24,7%, kobal - 24%
- 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.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
Waxyaabaha kalooriga ah iyo isku dhafka kiimikaad ee Walxaha cuntada la karinayo
- 24 kCal
- 24 kCal
- 899 kCal
- 418 kCal
- 149 kCal
Tags: Sida loo kariyo, kaloriinta 189,3 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka karinta eggplant la kariyey oo yaanyo, cunto karinta, calories, nafaqooyinka.