Contents
Waxyaabaha ay ka kooban Salad qudaar leh tufaax iyo basbaas dawan
| tufaax | 20.0 (garaam) |
| yaanyada | 25.0 (garaam) |
| qajaar la jarjaray | 25.0 (garaam) |
| basasha | 15.0 (garaam) |
| basbaas cagaaran macaan | 20.0 (garaam) |
| majones | 20.0 (garaam) |
| dhir | 2.0 (garaam) |
Habka loo diyaariyo
Tufaaxa diirran iyo qajaarka ayaa la googooyaa xaleef, basbaaska gambaleelka - xargo, basasha - siddooyin badh, yaanyo - xaleef, toon la jarjaray. Qaybaha la diyaariyey ayaa la isku daraa, oo lagu daray majones. Fasaxa, saladka waxaa lagu qurxiyaa geedo.
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 | 123.8 kCal | 1684 kCal | 7.4% | 6% | 1360 g |
| borotiin | 1.4 g | 76 g | 1.8% | 1.5% | 5429 g |
| Subagga | 10.8 g | 56 g | 19.3% | 15.6% | 519 g |
| Karbo | 5.7 g | 219 g | 2.6% | 2.1% | 3842 g |
| acids acids | 0.5 g | ~ | |||
| Fiilooyinka Alimentary | 1.5 g | 20 g | 7.5% | 6.1% | 1333 g |
| Biyaha | 90.1 g | 2273 g | 4% | 3.2% | 2523 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 500 μg | 900 μg | 55.6% | 44.9% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 2.7% | 3000 g |
| Faytamiin B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 2.3% | 3600 g |
| Faytamiin B4, choline | 2.3 mg | 500 mg | 0.5% | 0.4% | 21739 g |
| Faytamiin B5, pantothenic | 0.08 mg | 5 mg | 1.6% | 1.3% | 6250 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 4% | 2000 g |
| Faytamiin B9, folate | 8.2 μg | 400 μg | 2.1% | 1.7% | 4878 g |
| Faytamiin C, ascorbic | 54.4 mg | 90 mg | 60.4% | 48.8% | 165 g |
| Faytamiin E, alfa tocopherol, TE | 5.4 mg | 15 mg | 36% | 29.1% | 278 g |
| Faytamiin H, biotin | 0.4 μg | 50 μg | 0.8% | 0.6% | 12500 g |
| Vitamin PP, MAYA | 0.6324 mg | 20 mg | 3.2% | 2.6% | 3163 g |
| niacin | 0.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 220.4 mg | 2500 mg | 8.8% | 7.1% | 1134 g |
| Kaalshiyam, Ca | 25.6 mg | 1000 mg | 2.6% | 2.1% | 3906 g |
| Magnesium, mg | 15.4 mg | 400 mg | 3.9% | 3.2% | 2597 g |
| Sodium, Na | 94.7 mg | 1300 mg | 7.3% | 5.9% | 1373 g |
| Baaruud, S | 12.5 mg | 1000 mg | 1.3% | 1.1% | 8000 g |
| Fosfooraska, P | 33.4 mg | 800 mg | 4.2% | 3.4% | 2395 g |
| Koloriin, Cl | 15.7 mg | 2300 mg | 0.7% | 0.6% | 14650 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 76 μg | ~ | |||
| Bohr, B. | 95.9 μg | ~ | |||
| Vanadium, V | 0.7 μg | ~ | |||
| Birta, Fe | 1.1 mg | 18 mg | 6.1% | 4.9% | 1636 g |
| Iodine, I | 1.2 μg | 150 μg | 0.8% | 0.6% | 12500 g |
| Cobalt, Co | 2.1 μg | 10 μg | 21% | 17% | 476 g |
| Manganese, Mn | 0.0699 mg | 2 mg | 3.5% | 2.8% | 2861 g |
| Naxaas, Cu | 54.5 μg | 1000 μg | 5.5% | 4.4% | 1835 g |
| Molybdenum, Mo. | 2.5 μg | 70 μg | 3.6% | 2.9% | 2800 g |
| Nickel, ni | 6.2 μg | ~ | |||
| Rubidium, Rb | 110.1 μg | ~ | |||
| Fluorine, F | 10 μg | 4000 μg | 0.3% | 0.2% | 40000 g |
| Chrome, Kr | 2 μg | 50 μg | 4% | 3.2% | 2500 g |
| Zinc, Zn | 0.1881 mg | 12 mg | 1.6% | 1.3% | 6380 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.3 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.9 g | ugu badnaan 100 г |
Qiimaha tamarta waa 123,8 kcal.
Salad qudaar leh tufaax iyo basbaas dawan hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 55,6%, fiitamiin C - 60,4%, fiitamiin E - 36%, kobal - 21%
- 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.
- 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 isku darka kiimikada ee nafaqaynta nafaqada saladh qudaar leh tufaax iyo basbaas macaan PER 100 g
- 47 kCal
- 24 kCal
- 13 kCal
- 41 kCal
- 26 kCal
- 627 kCal
- 49 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 123,8 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka wax loo kariyo Salad qudaar leh tufaax iyo basbaas dawan, karinta, kalooriyada, nafaqooyinka