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Abubuwan hada Ramson da man shanu (abincin jama'ar mutanen Arewa)
| leek | 200.0 (grams) |
| man sunflower | 15.0 (grams) |
Hanyar shiri
An tafasa tafarnuwa na daji na mintina 5, a sake jifa da shi kuma a yanke shi cikin tsayin 2-3 cm, wanda aka dafa tare da kayan lambu da gishiri, an yi aiki azaman abinci mai zaman kansa, kuma a matsayin gefen abinci don kifi da nama.
Kuna iya ƙirƙirar girkinku ta hanyar la'akari da asarar bitamin da ma'adinai ta amfani da kalkuleta girke-girke a cikin aikin.
Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, maƙarƙashiya, bitamin da kuma ma’adanai) a kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Imar calorie | 124.3 kCal | 1684 kCal | 7.4% | 6% | 1355 g |
| sunadaran | 3.4 g | 76 g | 4.5% | 3.6% | 2235 g |
| fats | 8.7 g | 56 g | 15.5% | 12.5% | 644 g |
| carbohydrates | 8.6 g | 219 g | 3.9% | 3.1% | 2547 g |
| kwayoyin acid | 0.1 g | ~ | |||
| Fatar Alimentary | 1.4 g | 20 g | 7% | 5.6% | 1429 g |
| Water | 127.3 g | 2273 g | 5.6% | 4.5% | 1786 g |
| Ash | 1.6 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 5400 μg | 900 μg | 600% | 482.7% | 17 g |
| Retinol | 5.4 MG | ~ | |||
| Vitamin B1, thiamine | 0.04 MG | 1.5 MG | 2.7% | 2.2% | 3750 g |
| Vitamin B2, riboflavin | 0.2 MG | 1.8 MG | 11.1% | 8.9% | 900 g |
| Vitamin B6, pyridoxine | 0.3 MG | 2 MG | 15% | 12.1% | 667 g |
| Vitamin B9, folate | 49.8 μg | 400 μg | 12.5% | 10.1% | 803 g |
| Vitamin C, ascorbic | 57.2 MG | 90 MG | 63.6% | 51.2% | 157 g |
| Vitamin E, alpha tocopherol, TE | 3.6 MG | 15 MG | 24% | 19.3% | 417 g |
| Vitamin PP, NO | 1.1644 MG | 20 MG | 5.8% | 4.7% | 1718 g |
| niacin | 0.6 MG | ~ | |||
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 8.1 g | max 100 г |
Theimar makamashi ita ce 124,3 kcal.
Ramson tare da man shanu (tasa ta mutanen Arewa) mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 600%, bitamin B2 - 11,1%, bitamin B6 - 15%, bitamin B9 - 12,5%, bitamin C - 63,6%, bitamin E - 24%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- Vitamin B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- Vitamin B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, musamman a cikin ƙwayoyin halitta masu saurin yaduwa: ɓarke ƙashi, epithelium na hanji, da sauransu. rashin abinci mai gina jiki, nakasawar haihuwa da rikicewar ci gaban yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- Vitamin C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- Vitamin E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
Abincin kalori DA KAMFANIN KASHI NA INGANCIN RECIPE Ramson tare da man shanu (abincin ƙasar mutanen Arewa) PER 100 g
- 34 kCal
- 899 kCal
Tags: Yadda ake dafa abinci, abun kalori 124,3 kcal, abun hada sinadarai, darajar abinci mai gina jiki, menene bitamin, ma'adanai, ramson girki da man shanu (abincin mutanen yankin Arewa), girke-girke, kalori, abubuwan gina jiki