Contents
Waxyaabaha ay ka kooban yihiin saladh is biirsaday oo qudaar ah
| qajaar | 20.0 (garaam) |
| yaanyada | 20.0 (garaam) |
| digir cagaaran | 20.0 (garaam) |
| tufaaxa | 15.0 (garaam) |
| basbaas cagaaran macaan | 5.0 (garaam) |
| dhir | 2.0 (garaam) |
| Labiska saladh | 20.0 (garaam) |
Habka loo diyaariyo
Miisaanka la kariyey la kariyey ayaa la muujiyay. Qajaarka la diiray ayaa la jarjarey, yaanyada la diyaariyey waa la jarjarey, kaabullaha ayaa lagu kariyey biyo cusbo leh waxaana loo kala jajabiyaa ubaxyo yaryar. Qajaarka la jarjaray waxaa lagu dhejiyaa galaas, ka dibna lakab yaanyo ah, kaabul korkeeda Saladhka waxaa lagu shubaa faashad. Fasax ahaan, waxaa lagu qurxiyaa basbaas qasacadaysan iyo dhir.
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 | 147.4 kCal | 1684 kCal | 8.8% | 6% | 1142 g |
| borotiin | 1.8 g | 76 g | 2.4% | 1.6% | 4222 g |
| Subagga | 12.8 g | 56 g | 22.9% | 15.5% | 438 g |
| Karbo | 6.6 g | 219 g | 3% | 2% | 3318 g |
| acids acids | 19.8 g | ~ | |||
| Fiilooyinka Alimentary | 1.6 g | 20 g | 8% | 5.4% | 1250 g |
| Biyaha | 94.6 g | 2273 g | 4.2% | 2.8% | 2403 g |
| Ash | 0.7 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 500 μg | 900 μg | 55.6% | 37.7% | 180 g |
| Retinol | 0.5 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.5% | 1500 g |
| Faytamiin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3% | 2250 g |
| Faytamiin B5, pantothenic | 0.4 mg | 5 mg | 8% | 5.4% | 1250 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.4% | 2000 g |
| Faytamiin B9, folate | 14.3 μg | 400 μg | 3.6% | 2.4% | 2797 g |
| Faytamiin C, ascorbic | 36.8 mg | 90 mg | 40.9% | 27.7% | 245 g |
| Faytamiin E, alfa tocopherol, TE | 6.1 mg | 15 mg | 40.7% | 27.6% | 246 g |
| Faytamiin H, biotin | 1.8 μg | 50 μg | 3.6% | 2.4% | 2778 g |
| Vitamin PP, MAYA | 0.9988 mg | 20 mg | 5% | 3.4% | 2002 g |
| niacin | 0.7 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 199.3 mg | 2500 mg | 8% | 5.4% | 1254 g |
| Kaalshiyam, Ca | 25.5 mg | 1000 mg | 2.6% | 1.8% | 3922 g |
| Magnesium, mg | 19.9 mg | 400 mg | 5% | 3.4% | 2010 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 0.7% | 9286 g |
| Baaruud, S | 3.4 mg | 1000 mg | 0.3% | 0.2% | 29412 g |
| Fosfooraska, P | 49.9 mg | 800 mg | 6.2% | 4.2% | 1603 g |
| Koloriin, Cl | 319.5 mg | 2300 mg | 13.9% | 9.4% | 720 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 91.2 μg | ~ | |||
| Bohr, B. | 24.2 μg | ~ | |||
| Birta, Fe | 0.8 mg | 18 mg | 4.4% | 3% | 2250 g |
| Iodine, I | 1.1 μg | 150 μg | 0.7% | 0.5% | 13636 g |
| Cobalt, Co | 1.6 μg | 10 μg | 16% | 10.9% | 625 g |
| Manganese, Mn | 0.0693 mg | 2 mg | 3.5% | 2.4% | 2886 g |
| Naxaas, Cu | 45.9 μg | 1000 μg | 4.6% | 3.1% | 2179 g |
| Molybdenum, Mo. | 2.2 μg | 70 μg | 3.1% | 2.1% | 3182 g |
| Nickel, ni | 2.7 μg | ~ | |||
| Rubidium, Rb | 32.1 μg | ~ | |||
| Fluorine, F | 7.9 μg | 4000 μg | 0.2% | 0.1% | 50633 g |
| Chrome, Kr | 2.3 μg | 50 μg | 4.6% | 3.1% | 2174 g |
| Zinc, Zn | 0.0912 mg | 12 mg | 0.8% | 0.5% | 13158 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 1.5 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 3.5 g | ugu badnaan 100 г |
Qiimaha tamarta waa 147,4 kcal.
Khudaarta salad is biirsaday hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 55,6%, fitamiin C - 40,9%, fitamiin E - 40,7%, koloriin - 13,9%, kobal - 16%
- 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.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- 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 nafaqaynta nafaqeeyaha Is biirsaday saladh qudaar PER 100 g
- 14 kCal
- 24 kCal
- 40 kCal
- 30 kCal
- 26 kCal
- 49 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 147,4 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka wax loo kariyo Salad is biirsaday qudaar, karinta, kalooriyada, nafaqooyinka