Waxyaabaha ay ka kooban Salad Maraqa Beerta
| hilibka lo'da, 1 nooc | 500.0 (garaam) |
| karooto | 1.0 (gabal) |
| sariirta | 2.0 (gabal) |
| basasha | 1.0 (gabal) |
| basbaas cas macaan | 2.0 (gabal) |
| yaanyada | 4.0 (gabal) |
Habka loo diyaariyo
Hilibka lo'da karkari. Dhamaadka karinta, ku dar milix, basal, dhir udgoon maraq. Ka saar hilibka, basasha, dhir udgoon maraqa ka dhashay. Ku shub dabacasaha jarjaran, xididdo iyo dushooda dabocase aad u badan maraq karkaraya si maraqdu u noqdo mid ku filan. Isku kari oo dabka dami. Dheriga ku dabool wax diiran ilaa 10-15 daqiiqo. Ku rid cad hilib qabow iyo iniin khardal ah si aad u dhadhamiso saxanka maraqa, ku shub maraqa iyo dusha sare oo leh taallo isku dar ah geedo yaryar oo la jarjaray oo gacanta ku jira (salaar, basasha cagaaran, dhir, celery, dill, basil, iwm. ). Ku rid basbaaska gambaleelka googooyo iyo xaleef yaanyo dhaadheer oo waaweyn Ku qurxin labeen dhanaan qaro weyn leh.
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 | 62.8 kCal | 1684 kCal | 3.7% | 5.9% | 2682 g |
| borotiin | 5.6 g | 76 g | 7.4% | 11.8% | 1357 g |
| Subagga | 2.8 g | 56 g | 5% | 8% | 2000 g |
| Karbo | 4 g | 219 g | 1.8% | 2.9% | 5475 g |
| acids acids | 0.2 g | ~ | |||
| Fiilooyinka Alimentary | 1.2 g | 20 g | 6% | 9.6% | 1667 g |
| Biyaha | 83.7 g | 2273 g | 3.7% | 5.9% | 2716 g |
| Ash | 0.9 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 900 μg | 900 μg | 100% | 159.2% | 100 g |
| Retinol | 0.9 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.3% | 3750 g |
| Faytamiin B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 4.5% | 3600 g |
| Faytamiin B4, choline | 13.1 mg | 500 mg | 2.6% | 4.1% | 3817 g |
| Faytamiin B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.4% | 2500 g |
| Faytamiin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 15.9% | 1000 g |
| Faytamiin B9, folate | 8.8 μg | 400 μg | 2.2% | 3.5% | 4545 g |
| Faytamiin B12, cobalamin | 0.5 μg | 3 μg | 16.7% | 26.6% | 600 g |
| Faytamiin C, ascorbic | 10.9 mg | 90 mg | 12.1% | 19.3% | 826 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 3.2% | 5000 g |
| Faytamiin H, biotin | 1 μg | 50 μg | 2% | 3.2% | 5000 g |
| Vitamin PP, MAYA | 1.8296 mg | 20 mg | 9.1% | 14.5% | 1093 g |
| niacin | 0.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 234 mg | 2500 mg | 9.4% | 15% | 1068 g |
| Kaalshiyam, Ca | 17.3 mg | 1000 mg | 1.7% | 2.7% | 5780 g |
| Magnesium, mg | 18.5 mg | 400 mg | 4.6% | 7.3% | 2162 g |
| Sodium, Na | 35.2 mg | 1300 mg | 2.7% | 4.3% | 3693 g |
| Baaruud, S | 55.8 mg | 1000 mg | 5.6% | 8.9% | 1792 g |
| Fosfooraska, P | 62.9 mg | 800 mg | 7.9% | 12.6% | 1272 g |
| Koloriin, Cl | 44.8 mg | 2300 mg | 1.9% | 3% | 5134 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 40.9 μg | ~ | |||
| Bohr, B. | 112.1 μg | ~ | |||
| Vanadium, V | 18.3 μg | ~ | |||
| Birta, Fe | 1.3 mg | 18 mg | 7.2% | 11.5% | 1385 g |
| Iodine, I | 4 μg | 150 μg | 2.7% | 4.3% | 3750 g |
| Cobalt, Co | 4.4 μg | 10 μg | 44% | 70.1% | 227 g |
| Lithium, Li | 0.3 μg | ~ | |||
| Manganese, Mn | 0.2089 mg | 2 mg | 10.4% | 16.6% | 957 g |
| Naxaas, Cu | 114.5 μg | 1000 μg | 11.5% | 18.3% | 873 g |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 17.4% | 921 g |
| Nickel, ni | 9.1 μg | ~ | |||
| Lead, Sn | 15.3 μg | ~ | |||
| Rubidium, Rb | 161.4 μg | ~ | |||
| Fluorine, F | 28.3 μg | 4000 μg | 0.7% | 1.1% | 14134 g |
| Chrome, Kr | 7.6 μg | 50 μg | 15.2% | 24.2% | 658 g |
| Zinc, Zn | 0.8977 mg | 12 mg | 7.5% | 11.9% | 1337 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 3.8 g | ugu badnaan 100 г |
Qiimaha tamarta waa 62,8 kcal.
Salad maraq beerta ah hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 100%, fiitamiin B12 - 16,7%, fitamiin C - 12,1%, kobal - 44%, naxaas - 11,5%, chromium - 15,2%
- 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.
- 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.
CALORIE IYO ISKU DARKA KIIMIKADA EE KOOXAHA KA HELI KARTA SOO SAAR-salad "Beerta" PER 100 g
- 218 kCal
- 35 kCal
- 42 kCal
- 41 kCal
- 26 kCal
- 24 kCal
Tags: Sida loo kariyo, kaloriinta ka kooban 62,8 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanta, habka karinta saladh maraq Beerta, karinta, kalooriyada, nafaqooyinka