Contents
Waxyaabaha ay ka kooban Yahay baradhada leh zucchini iyo yaanyada
| baradho | 240.0 (garaam) |
| squash | 100.0 (garaam) |
| yaanyada | 100.0 (garaam) |
| karooto | 40.0 (garaam) |
| xidid dhir | 30.0 (garaam) |
| basasha | 40.0 (garaam) |
| margarine | 30.0 (garaam) |
| Maraq hilibka oo hufan | 750.0 (garaam) |
| cream | 50.0 (garaam) |
| dhir | 8.0 (garaam) |
Habka loo diyaariyo
Baradhada la diyaariyey ayaa la gooyaa xaleef, zucchini oo leh iniinyo iyo harag laga saaray, yaanyada - xaleef, karootada, dhir iyo basasha - xabadaha yaryar. Karootada iyo basasha waa la kariyaa. Baradho ayaa la dhigaa maraq karkaraya, la karkariyey, 5-10 daqiiqadood ka dib, ku dar zucchini, yaanyo, xidid dhir, khudaar la kariyey oo kari ilaa iyo inta hindisada. 5-10 daqiiqo kahor dhammaadka karinta, ku rid dhir udgoon, milix. Markaad baxdo, maraqa ku rid labeen dhanaan iyo dhir aad u jar jartey.
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 | 74.6 kCal | 1684 kCal | 4.4% | 5.9% | 2257 g |
| borotiin | 3.5 g | 76 g | 4.6% | 6.2% | 2171 g |
| Subagga | 4.3 g | 56 g | 7.7% | 10.3% | 1302 g |
| Karbo | 6 g | 219 g | 2.7% | 3.6% | 3650 g |
| acids acids | 0.1 g | ~ | |||
| Fiilooyinka Alimentary | 0.9 g | 20 g | 4.5% | 6% | 2222 g |
| Biyaha | 123.4 g | 2273 g | 5.4% | 7.2% | 1842 g |
| Ash | 0.7 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 500 μg | 900 μg | 55.6% | 74.5% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4.4% | 3000 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.5% | 1800 g |
| Faytamiin B4, choline | 8.7 mg | 500 mg | 1.7% | 2.3% | 5747 g |
| Faytamiin B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.7% | 5000 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.7% | 2000 g |
| Faytamiin B9, folate | 7 μg | 400 μg | 1.8% | 2.4% | 5714 g |
| Faytamiin B12, cobalamin | 0.09 μg | 3 μg | 3% | 4% | 3333 g |
| Faytamiin C, ascorbic | 7.6 mg | 90 mg | 8.4% | 11.3% | 1184 g |
| Faytamiin D, calciferol | 0.02 μg | 10 μg | 0.2% | 0.3% | 50000 g |
| Faytamiin E, alfa tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 6.3% | 2143 g |
| Faytamiin H, biotin | 0.6 μg | 50 μg | 1.2% | 1.6% | 8333 g |
| Vitamin PP, MAYA | 1.681 mg | 20 mg | 8.4% | 11.3% | 1190 g |
| niacin | 1.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 266 mg | 2500 mg | 10.6% | 14.2% | 940 g |
| Kaalshiyam, Ca | 17 mg | 1000 mg | 1.7% | 2.3% | 5882 g |
| Magnesium, mg | 14.9 mg | 400 mg | 3.7% | 5% | 2685 g |
| Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 2% | 6771 g |
| Baaruud, S | 19.6 mg | 1000 mg | 2% | 2.7% | 5102 g |
| Fosfooraska, P | 53.2 mg | 800 mg | 6.7% | 9% | 1504 g |
| Koloriin, Cl | 28.4 mg | 2300 mg | 1.2% | 1.6% | 8099 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 248.5 μg | ~ | |||
| Bohr, B. | 55 μg | ~ | |||
| Vanadium, V | 42.2 μg | ~ | |||
| Birta, Fe | 0.9 mg | 18 mg | 5% | 6.7% | 2000 g |
| Iodine, I | 3 μg | 150 μg | 2% | 2.7% | 5000 g |
| Cobalt, Co | 2.3 μg | 10 μg | 23% | 30.8% | 435 g |
| Lithium, Li | 19.9 μg | ~ | |||
| Manganese, Mn | 0.0736 mg | 2 mg | 3.7% | 5% | 2717 g |
| Naxaas, Cu | 58 μg | 1000 μg | 5.8% | 7.8% | 1724 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 7.6% | 1750 g |
| Nickel, ni | 3 μg | ~ | |||
| Lead, Sn | 2.1 μg | ~ | |||
| Rubidium, Rb | 158.8 μg | ~ | |||
| Selenium, Haddii | 0.01 μg | 55 μg | 550000 g | ||
| Fluorine, F | 15.5 μg | 4000 μg | 0.4% | 0.5% | 25806 g |
| Chrome, Kr | 3.4 μg | 50 μg | 6.8% | 9.1% | 1471 g |
| Zinc, Zn | 0.2661 mg | 12 mg | 2.2% | 2.9% | 4510 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 3.9 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.9 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 4.3 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 74,6 kcal.
Yushka baradhada leh zucchini iyo yaanyada hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 55,6%, kobal - 23%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
Waxyaabaha kaloriinku ka kooban yahay iyo iskudhiska kiimikada ee nafaqada u leh baradhada yushka leh zucchini iyo yaanyo PER 100 g
- 77 kCal
- 24 kCal
- 24 kCal
- 35 kCal
- 51 kCal
- 41 kCal
- 743 kCal
- 162 kCal
- 49 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 74,6 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka wax loo kariyo Baradho yushka leh zucchini iyo yaanyo, karinta, kalooriyada, nafaqooyinka