Waxyaabaha ay ka kooban Salad leh bolse
| bolse la kariyey | 200.0 (garaam) |
| qajaar | 75.0 (garaam) |
| celery | 50.0 (garaam) |
| tufaax | 1.0 (gabal) |
| salad | 75.0 (garaam) |
| tarragon | 50.0 (garaam) |
| majones | 150.0 (garaam) |
| baradho | 4.0 (gabal) |
| basasha | 1.0 (gabal) |
Habka loo diyaariyo
Iska jar salad cagaaran. Iska yaree bolse, baradho, celery, tufaax iyo gherkins googoo oo ku rid baaquli. Isku qas majones qadar yar oo iniin khardal ah, dhir jar jartey iyo tarragon, ku dar khal iyo milix aad dhadhamiso. Xilliyada la diyaariyey maraqa, ku rid baaquli saladh iyo, haddii loo baahdo, ku qurxin xaleef xididdo la karkariyey, tufaax iyo siddooyin basal. Bolse waxaa lagu beddeli karaa ham.
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 | 182.5 kCal | 1684 kCal | 10.8% | 5.9% | 923 g |
| borotiin | 4 g | 76 g | 5.3% | 2.9% | 1900 g |
| Subagga | 14.8 g | 56 g | 26.4% | 14.5% | 378 g |
| Karbo | 8.9 g | 219 g | 4.1% | 2.2% | 2461 g |
| acids acids | 0.3 g | ~ | |||
| Fiilooyinka Alimentary | 1.3 g | 20 g | 6.5% | 3.6% | 1538 g |
| Biyaha | 87 g | 2273 g | 3.8% | 2.1% | 2613 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 400 μg | 900 μg | 44.4% | 24.3% | 225 g |
| Retinol | 0.4 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.9% | 1875 g |
| Faytamiin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 2.4% | 2250 g |
| Faytamiin B4, choline | 2.1 mg | 500 mg | 0.4% | 0.2% | 23810 g |
| Faytamiin B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.1% | 5000 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.7% | 2000 g |
| Faytamiin B9, folate | 8.3 μg | 400 μg | 2.1% | 1.2% | 4819 g |
| Faytamiin C, ascorbic | 9.4 mg | 90 mg | 10.4% | 5.7% | 957 g |
| Faytamiin E, alfa tocopherol, TE | 4.8 mg | 15 mg | 32% | 17.5% | 313 g |
| Faytamiin H, biotin | 0.3 μg | 50 μg | 0.6% | 0.3% | 16667 g |
| Vitamin PP, MAYA | 1.664 mg | 20 mg | 8.3% | 4.5% | 1202 g |
| niacin | 1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 383.8 mg | 2500 mg | 15.4% | 8.4% | 651 g |
| Kaalshiyam, Ca | 28.8 mg | 1000 mg | 2.9% | 1.6% | 3472 g |
| Magnesium, mg | 23.8 mg | 400 mg | 6% | 3.3% | 1681 g |
| Sodium, Na | 259.6 mg | 1300 mg | 20% | 11% | 501 g |
| Baaruud, S | 18.3 mg | 1000 mg | 1.8% | 1% | 5464 g |
| Fosfooraska, P | 80.2 mg | 800 mg | 10% | 5.5% | 998 g |
| Koloriin, Cl | 28.8 mg | 2300 mg | 1.3% | 0.7% | 7986 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 433.3 μg | ~ | |||
| Bohr, B. | 101 μg | ~ | |||
| Vanadium, V | 67.6 μg | ~ | |||
| Birta, Fe | 1.4 mg | 18 mg | 7.8% | 4.3% | 1286 g |
| Iodine, I | 4.9 μg | 150 μg | 3.3% | 1.8% | 3061 g |
| Cobalt, Co | 2.7 μg | 10 μg | 27% | 14.8% | 370 g |
| Lithium, Li | 31.2 μg | ~ | |||
| Manganese, Mn | 0.1205 mg | 2 mg | 6% | 3.3% | 1660 g |
| Naxaas, Cu | 90.5 μg | 1000 μg | 9.1% | 5% | 1105 g |
| Molybdenum, Mo. | 4.6 μg | 70 μg | 6.6% | 3.6% | 1522 g |
| Nickel, ni | 5.1 μg | ~ | |||
| Rubidium, Rb | 238.8 μg | ~ | |||
| Fluorine, F | 17.7 μg | 4000 μg | 0.4% | 0.2% | 22599 g |
| Chrome, Kr | 5.1 μg | 50 μg | 10.2% | 5.6% | 980 g |
| Zinc, Zn | 0.2511 mg | 12 mg | 2.1% | 1.2% | 4779 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 5.5 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 3 g | ugu badnaan 100 г |
Qiimaha tamarta waa 182,5 kcal.
Saladh bolse hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 44,4%, fiitamiin E - 32%, potassium - 15,4%, kobal - 27%
- 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.
- 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.
Waxyaabaha kalooriyeyaasha ah iyo iskudhiska kiimikada ee nafaqeeyayaasha cudurada Salad leh bolse PER 100 g
- 252 kCal
- 14 kCal
- 13 kCal
- 47 kCal
- 16 kCal
- 25 kCal
- 627 kCal
- 77 kCal
- 41 kCal
Tags: Sida loo kariyo, kaloorida ka kooban 182,5 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka wax loo kariyo Salad salad, karinta, kalooriyada, nafaqooyinka