Sinadaran Sardine Salad
| apples | 2.0 (yanki) |
| ruwan 'ya'yan lemun tsami | 2.0 (cokali) |
| teku sardines | 210.0 (grams) |
| seleri | 0.5 (gilashin hatsi) |
| gyada | 0.3 (gilashin hatsi) |
| yogurt | 0.3 (gilashin hatsi) |
Hanyar shiri
Kwasfa tuffa kuma yanke su cikin cubes. Sara da seleri, da tsinke kwayoyi. Da zarar kin yanyanka tuffa, sai kuzuba da lemon tsami dan gudun yin launin ruwan kasa. Yanke sardines a kananan ƙananan. Haɗa dukkan abubuwan haɗin a hankali ta ƙara ƙananan yogurt.
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 | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 g |
| sunadaran | 6.1 g | 76 g | 8% | 9.4% | 1246 g |
| fats | 2.6 g | 56 g | 4.6% | 5.4% | 2154 g |
| carbohydrates | 10 g | 219 g | 4.6% | 5.4% | 2190 g |
| kwayoyin acid | 0.4 g | ~ | |||
| Fatar Alimentary | 1.1 g | 20 g | 5.5% | 6.5% | 1818 g |
| Water | 51.8 g | 2273 g | 2.3% | 2.7% | 4388 g |
| Ash | 0.4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g |
| Retinol | 0.6 MG | ~ | |||
| Vitamin B1, thiamine | 0.05 MG | 1.5 MG | 3.3% | 3.9% | 3000 g |
| Vitamin B2, riboflavin | 0.07 MG | 1.8 MG | 3.9% | 4.6% | 2571 g |
| Vitamin B4, choline | 3.1 MG | 500 MG | 0.6% | 0.7% | 16129 g |
| Vitamin B5, pantothenic | 0.3 MG | 5 MG | 6% | 7.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 MG | 2 MG | 10% | 11.8% | 1000 g |
| Vitamin B9, folate | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g |
| Vitamin B12, Cobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g |
| Vitamin C, ascorbic | 10.5 MG | 90 MG | 11.7% | 13.7% | 857 g |
| Vitamin E, alpha tocopherol, TE | 2.2 MG | 15 MG | 14.7% | 17.3% | 682 g |
| Vitamin H, Biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g |
| Vitamin PP, NO | 2.0126 MG | 20 MG | 10.1% | 11.9% | 994 g |
| niacin | 1 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 295.1 MG | 2500 MG | 11.8% | 13.9% | 847 g |
| Kalshiya, Ca | 49.1 MG | 1000 MG | 4.9% | 5.8% | 2037 g |
| Magnesium, MG | 31.2 MG | 400 MG | 7.8% | 9.2% | 1282 g |
| Sodium, Na | 56.2 MG | 1300 MG | 4.3% | 5.1% | 2313 g |
| Sulfur, S | 38.7 MG | 1000 MG | 3.9% | 4.6% | 2584 g |
| Phosphorus, P. | 106.9 MG | 800 MG | 13.4% | 15.7% | 748 g |
| Chlorine, Kl | 32.6 MG | 2300 MG | 1.4% | 1.6% | 7055 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 50.2 μg | ~ | |||
| Bohr, B. | 114.5 μg | ~ | |||
| Vanadium, V | 1.8 μg | ~ | |||
| Irin, Fe | 1.8 MG | 18 MG | 10% | 11.8% | 1000 g |
| Iodine, Ni | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g |
| Cobalt, Ko | 5.1 μg | 10 μg | 51% | 59.9% | 196 g |
| Manganese, mn | 0.1754 MG | 2 MG | 8.8% | 10.3% | 1140 g |
| Tagulla, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g |
| Molybdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g |
| Nickel, ni | 8.8 μg | ~ | |||
| Judium, RB | 28.7 μg | ~ | |||
| Selenium, Idan | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Fluorin, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g |
| Chrome, Kr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g |
| Tutiya, Zn | 0.4055 MG | 12 MG | 3.4% | 4% | 2959 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 0.4 g | ~ | |||
| Mono- da disaccharides (sugars) | 4.4 g | max 100 г |
Theimar makamashi ita ce 85,1 kcal.
Salatin Sardine mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 66,7%, bitamin B12 - 56,7%, bitamin C - 11,7%, bitamin E - 14,7%, potassium - 11,8%, phosphorus - 13,4 , 51, 12%, cobalt - 18,6%, jan ƙarfe - XNUMX%, chromium - XNUMX%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sunadaran bitamin kuma suna da hannu cikin samuwar jini. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare ko na sakandare, da kuma ƙarancin jini, leukopenia, thrombocytopenia.
- 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.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- phosphorus yana shiga cikin tsari da yawa na ilimin lissafi, gami da samarda kuzari, yana daidaita daidaiton acid-base, wani bangare ne na phospholipids, nucleotides da nucleic acid, ya zama dole domin hada kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Shiga cikin hanyoyin samar da kyallen takarda na jikin ɗan adam da iskar oxygen. An nuna rashi ta hanyar rikice-rikice a cikin samuwar tsarin jijiyoyin jini da kwarangwal, ci gaban cututtukan mahaifa dysplasia.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
CALORIE DA KAMFANIN KASHI NA INGREDIENTS Salatin tare da sardines PER 100 g
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Tags: Yadda ake girki, kalori mai dauke da 85,1 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, menene bitamin, ma'adanai, hanyar girki Sardine salad, girke-girke, kalori, abubuwan gina jiki