Sinadaran Asparagus da Shinkafa Casserole
| bishiyar asparagus | 400.0 (grams) |
| shinkafa | 200.0 (grams) |
| dabbar dabba | 100.0 (grams) |
| ruwa | 2.0 (cokali) |
| kwai kaza | 3.0 (yanki) |
| madarar shanu | 3.0 (tebur cokali) |
| gishiri tebur | 0.5 (cokali) |
| man shanu | 2.0 (tebur cokali) |
Hankali a kwasfa bishiyar asparagus tare da wuka mai kaifi, kula kada a lalata kawunan - ɓangaren da ya fi daraja. Theaura bishiyar asparagus cikin dunƙulen guda 10, yanke ƙananan ƙarshen daidai kuma sanya a cikin tukunyar ruwa tare da ruwan zãfi mai gishiri don ruwan ya kai tsakiyar tsakiyar harbe-harbe. A dafa shi na mintina 15 - 20 a kan wuta mai zafi har sai ya yi laushi, amma kada a rufe, in ba haka ba asparagus din zai rasa dandano ya zama mai ruwa. Ara ruwa da sassauta bunkun bishiyar asparagus. Rarraba shinkafar, goge shi a cikin adiko na goge baki, sanya shi a cikin tukunyar mai da mai mai mai, kuma, zuga, zafi har sai ya zama mai haske (ba ruwan kasa ba!). Drizzle da ruwan zãfi da simmer, an rufe. Sanya shinkafar da ta kumbura a cikin wani layin koda a cikin mai-mai-mai, sai a saka tafasasshen bishiyar aspara a kai, a zuba tare da cakuda ƙwai da madara, a watsa ɗanyun man shanu a farfajiyar. Gasa a cikin tanda.
Imar abinci mai gina jiki da haɓakar sinadarai.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Imar calorie | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| sunadaran | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| fats | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| carbohydrates | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| kwayoyin acid | 16.2 g | ~ | |||
| Fatar Alimentary | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| Water | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 MG | ~ | |||
| Vitamin B1, thiamine | 0.04 MG | 1.5 MG | 2.7% | 2% | 3750 g |
| Vitamin B2, riboflavin | 0.07 MG | 1.8 MG | 3.9% | 2.8% | 2571 g |
| Vitamin B4, choline | 34.2 MG | 500 MG | 6.8% | 4.9% | 1462 g |
| Vitamin B5, pantothenic | 0.2 MG | 5 MG | 4% | 2.9% | 2500 g |
| Vitamin B6, pyridoxine | 0.04 MG | 2 MG | 2% | 1.5% | 5000 g |
| Vitamin B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Vitamin B12, Cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Vitamin C, ascorbic | 1.6 MG | 90 MG | 1.8% | 1.3% | 5625 g |
| Vitamin D, calciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Vitamin E, alpha tocopherol, TE | 0.3 MG | 15 MG | 2% | 1.5% | 5000 g |
| Vitamin H, Biotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Vitamin PP, NO | 0.8482 MG | 20 MG | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 71.9 MG | 2500 MG | 2.9% | 2.1% | 3477 g |
| Kalshiya, Ca | 16.2 MG | 1000 MG | 1.6% | 1.2% | 6173 g |
| Silinda, Si | 15.9 MG | 30 MG | 53% | 38.5% | 189 g |
| Magnesium, MG | 13 MG | 400 MG | 3.3% | 2.4% | 3077 g |
| Sodium, Na | 17.7 MG | 1300 MG | 1.4% | 1% | 7345 g |
| Sulfur, S | 24.7 MG | 1000 MG | 2.5% | 1.8% | 4049 g |
| Phosphorus, P. | 54.8 MG | 800 MG | 6.9% | 5% | 1460 g |
| Chlorine, Kl | 270.2 MG | 2300 MG | 11.7% | 8.5% | 851 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Irin, Fe | 0.6 MG | 18 MG | 3.3% | 2.4% | 3000 g |
| Iodine, Ni | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Cobalt, Ko | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganese, mn | 0.2024 MG | 2 MG | 10.1% | 7.3% | 988 g |
| Tagulla, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 g |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 μg | ~ | |||
| Gubar, Sn | 0.4 μg | ~ | |||
| Selenium, Idan | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Strontium, Sar. | 0.6 μg | ~ | |||
| Fluorin, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 g |
| Chrome, Kr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 g |
| Tutiya, Zn | 0.3444 MG | 12 MG | 2.9% | 2.1% | 3484 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 11.4 g | ~ | |||
| Mono- da disaccharides (sugars) | 0.8 g | max 100 г | |||
| Jirgin sama | |||||
| cholesterol | 48.2 MG | max 300 MG |
Theimar makamashi ita ce 137,5 kcal.
- Silicon an haɗa shi azaman tsarin haɓaka a cikin glycosaminoglycans kuma yana haifar da haɗin haɗin haɗin.
- chlorine zama dole don samuwar da kuma fitar da sinadarin hydrochloric acid a jiki.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
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