Okuqukethwe
Izithako i-Asparagus neRice Casserole
| i-asparagus | 400.0 (igremu) |
| irayisi groats | 200.0 (igremu) |
| amanoni ezilwane | 100.0 (igremu) |
| amanzi | 2.0 (isipuni) |
| iqanda lenkukhu | 3.0 (ucezu) |
| inkomo yobisi | 3.0 (isipuni setafula) |
| ufulawa usawoti | 0.5 (isipuni) |
| ibhotela | 2.0 (isipuni setafula) |
Cwecwa i-asparagus ngokucophelela ngommese obukhali, unakekele ukuthi ungalimazi amakhanda - ingxenye yalo ebaluleke kakhulu. Bopha isilimo esinengono emnandi edliwayo ibe yizicucu eziyishumi, unqume imikhawulo engezansi ngokulinganayo bese uyifaka epanini elinamanzi abilayo anosawoti ukuze amanzi afinyelele phakathi nendawo yamahlumela kuphela. Pheka imizuzu eyi-10 - 15 ngokushisa okuphezulu kuze kube yilapho ithamba, kepha ungaphuzi ngokweqile, uma kungenjalo i-asparagus izolahlekelwa ukunambitheka kwayo futhi ibe namanzi. Hlunga amanzi bese ukhulula iziqoqwana ze-asparagus. Hlunga irayisi, ulisule ephepheni elihlanzekile, ulibeke epanini elinamafutha afudumele, uvuselele, ushise lize libe sobala (hhayi elinsundu!). Fafaza ngamanzi abilayo bese ubila, umboziwe. Faka ilayisi elivuvukile ungqimba olulinganayo ngendlela egcotshwe, ufake ungqimba lwe-asparagus ebilisiwe ngaphezulu, uthele ngenhlanganisela yamaqanda ashayiwe nobisi, usakaze izingcezu zebhotela ngaphezulu. Bhaka kuhhavini.
Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-137.5 kCal | I-1684 kCal | 8.2% | 6% | 1225 g |
| Amaprotheni | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Amafutha | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| carbohydrate | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| ama-asidi wemvelo | 16.2 g | ~ | |||
| I-fiber ejwayelekile | 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 | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 70 µg | 900 µg | 7.8% | 5.7% | 1286 g |
| I-Retinol | I-0.07 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.04 mg | I-1.5 mg | 2.7% | 2% | 3750 g |
| Uvithamini B2, riboflavin | I-0.07 mg | I-1.8 mg | 3.9% | 2.8% | 2571 g |
| Uvithamini B4, choline | I-34.2 mg | I-500 mg | 6.8% | 4.9% | 1462 g |
| Uvithamini B5, i-pantothenic | I-0.2 mg | I-5 mg | 4% | 2.9% | 2500 g |
| Uvithamini B6, pyridoxine | I-0.04 mg | I-2 mg | 2% | 1.5% | 5000 g |
| Uvithamini B9, folate | 3.5 µg | 400 µg | 0.9% | 0.7% | 11429 g |
| Uvithamini B12, cobalamin | 0.06 µg | 3 µg | 2% | 1.5% | 5000 g |
| Uvithamini C, ascorbic | I-1.6 mg | I-90 mg | 1.8% | 1.3% | 5625 g |
| Uvithamini D, calciferol | 0.2 µg | 10 µg | 2% | 1.5% | 5000 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.3 mg | I-15 mg | 2% | 1.5% | 5000 g |
| Uvithamini H, biotin | 2.4 µg | 50 µg | 4.8% | 3.5% | 2083 g |
| Uvithamini PP, NE | I-0.8482 mg | I-20 mg | 4.2% | 3.1% | 2358 g |
| niacin | I-0.4 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-71.9 mg | I-2500 mg | 2.9% | 2.1% | 3477 g |
| ICalcium, Ca | I-16.2 mg | I-1000 mg | 1.6% | 1.2% | 6173 g |
| I-Silicon, Si | I-15.9 mg | I-30 mg | 53% | 38.5% | 189 g |
| I-Magnesium, Mg | I-13 mg | I-400 mg | 3.3% | 2.4% | 3077 g |
| I-Sodium, Na | I-17.7 mg | I-1300 mg | 1.4% | 1% | 7345 g |
| Isibabule, S | I-24.7 mg | I-1000 mg | 2.5% | 1.8% | 4049 g |
| IPhosphorus, uP | I-54.8 mg | I-800 mg | 6.9% | 5% | 1460 g |
| Iklorini, Cl | I-270.2 mg | I-2300 mg | 11.7% | 8.5% | 851 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 1.6 µg | ~ | |||
| Bohr, B. | 19.1 µg | ~ | |||
| Insimbi, Fe | I-0.6 mg | I-18 mg | 3.3% | 2.4% | 3000 g |
| Iodine, mina | 2.3 µg | 150 µg | 1.5% | 1.1% | 6522 g |
| ICobalt, Co | 1.1 µg | 10 µg | 11% | 8% | 909 g |
| I-Manganese, Mn | I-0.2024 mg | I-2 mg | 10.1% | 7.3% | 988 g |
| Ithusi, Cu | 48.7 µg | 1000 µg | 4.9% | 3.6% | 2053 g |
| IMolybdenum, Mo. | 1.7 µg | 70 µg | 2.4% | 1.7% | 4118 g |
| UNickel, uNi | 0.4 µg | ~ | |||
| U-Olovo, Sn | 0.4 µg | ~ | |||
| Selenium, Uma | 0.06 µg | 55 µg | 0.1% | 0.1% | 91667 g |
| IStrontium, uSr. | 0.6 µg | ~ | |||
| I-fluorine, uF | 13.5 µg | 4000 µg | 0.3% | 0.2% | 29630 g |
| I-Chrome, Cr | 0.7 µg | 50 µg | 1.4% | 1% | 7143 g |
| Zinc, Zn | I-0.3444 mg | I-12 mg | 2.9% | 2.1% | 3484 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 11.4 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 0.8 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-48.2 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-137,5 kcal.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- I-21 kCal
- I-333 kCal
- I-899 kCal
- I-0 kCal
- I-157 kCal
- I-60 kCal
- I-0 kCal
- I-661 kCal