Comhábhair Asparagus agus Casserole Rís
| asparagus | 400.0. XNUMX (gram) |
| groats ríse | 200.0. XNUMX (gram) |
| saill ainmhíoch | 100.0. XNUMX (gram) |
| uisce | 2.0 (teasspúnóg) |
| ubh sicín | 3.0 (píosa) |
| bó bainne | 3.0 (spúnóg bhoird) |
| salann tábla | 0.5 (teasspúnóg) |
| im | 2.0 (spúnóg bhoird) |
Cuir craiceann an asparagus go cúramach le scian ghéar, agus bí cúramach gan damáiste a dhéanamh do na cinnirí - an chuid is luachmhaire de. Ceangail an asparagus i mbáisíní de 10 bpíosa, déan na foircinn íochtaracha a ghearradh amach go cothrom agus cuir i sáspan le fiuchphointe uisce saillte ionas nach sroicheann an t-uisce ach lár na mbog. Déan é a chócaráil ar feadh 15 - 20 nóiméad thar teas ard go dtí go bhfuil sé bog, ach ná cócaráil, ar shlí eile caillfidh an asparagus a bhlas agus éireoidh sé uisceach. Strain an t-uisce agus scaoil na bunú asparagus. Sórtáil an rís, é a fhliuchadh i naipcín glan, cuir i sáspan é le saill téite agus, corraigh, teas go dtí go mbeidh sé trédhearcach (ní donn!). Triomaigh le fiuchphointe uisce agus suanbhruith, clúdaithe. Cuir an rís ata i gciseal cothrom i bhfoirm ramhar, cuir sraith de asparagus bruite ar a bharr, doirt le meascán d’uibheacha buailte agus bainne, scaip píosaí ime ar an dromchla. Bácáil san oigheann.
Luach cothaitheach agus comhdhéanamh ceimiceach.
| Cothaitheach | Cainníocht | Gnáth** | % den norm i 100 g | % den norm i 100 kcal | 100% gnáth |
| Luach calraí | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| Próitéiní | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Saillte | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Carbaihiodráití | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| aigéid orgánacha | 16.2 g | ~ | |||
| Snáithín alimentary | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| uisce | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| Vitimíní | |||||
| Vitimín A, RE | 70 µg | 900 µg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitimín B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Vitimín B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Vitimín B4, choilín | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitimín B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitimín B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitimín B9, folate | 3.5 µg | 400 µg | 0.9% | 0.7% | 11429 g |
| Vitimín B12, cobalamin | 0.06 µg | 3 µg | 2% | 1.5% | 5000 g |
| Vitimín C, ascorbach | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitimín D, calciferol | 0.2 µg | 10 µg | 2% | 1.5% | 5000 g |
| Vitimín E, alfa tócaifearóil, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitimín H, Biotin | 2.4 µg | 50 µg | 4.8% | 3.5% | 2083 g |
| Vitimín PP, UIMH | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potaisiam, K. | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Cailciam, Ca. | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Sileacan, Si | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Maignéisiam, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sóidiam, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Sulfar, S. | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Fosfar, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Clóirín, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Eilimintí Rianaithe | |||||
| Alúmanam, Al | 1.6 µg | ~ | |||
| Bohr, B. | 19.1 µg | ~ | |||
| Iarann, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iaidín, I. | 2.3 µg | 150 µg | 1.5% | 1.1% | 6522 g |
| Cóbalt, Co. | 1.1 µg | 10 µg | 11% | 8% | 909 g |
| Mangainéis, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Copar, Cu | 48.7 µg | 1000 µg | 4.9% | 3.6% | 2053 g |
| moluibdín, Mo. | 1.7 µg | 70 µg | 2.4% | 1.7% | 4118 g |
| Nicil, ni | 0.4 µg | ~ | |||
| Luaidhe, Sn | 0.4 µg | ~ | |||
| Seiléiniam, Se | 0.06 µg | 55 µg | 0.1% | 0.1% | 91667 g |
| Strointiam, Sr. | 0.6 µg | ~ | |||
| Fluairín, F. | 13.5 µg | 4000 µg | 0.3% | 0.2% | 29630 g |
| Chrome, Cr | 0.7 µg | 50 µg | 1.4% | 1% | 7143 g |
| Sinc, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Carbaihiodráití díleáite | |||||
| Stáirse agus dextrins | 11.4 g | ~ | |||
| Mono- agus déshiúicrídí (siúcraí) | 0.8 g | uas 100 г | |||
| Stéaróil | |||||
| Cholesterol | 48.2 mg | uasmhéid 300 mg |
Is é luach an fhuinnimh 137,5 kcal.
- Sileacan san áireamh mar chomhpháirt struchtúrach i glycosaminoglycans agus spreagann sé sintéis collagen.
- Clóirín riachtanach chun aigéad hidreaclórach sa chorp a fhoirmiú agus a secretion.
- Cóbalt mar chuid de vitimín B12. Gníomhaíonn einsímí meitibileacht aigéad sailleach agus meitibileacht aigéad fólach.
- 21 kCal
- 333 kCal
- 899 kCal
- 0 kCal
- 157 kCal
- 60 kCal
- 0 kCal
- 661 kCal