Hevitra ato Anatiny
Akora ilaina Asparagus sy Rice Casserole
| asperza | 400.0 (grama) |
| tanimbary | 200.0 (grama) |
| tavy biby | 100.0 (grama) |
| rano | 2.0 (sotrokely) |
| atody akoho | 3.0 (tapa) |
| ombivavy ronono | 3.0 (sotro ambony latabatra) |
| sira latabatra | 0.5 (sotrokely) |
| dibera | 2.0 (sotro ambony latabatra) |
Tandremo tsara ny asparagus amin'ny antsy maranitra, mitandrina mba tsy hanimba ny loha - ny ampahany sarobidy indrindra amin'izany. Afatory ny asparagus ao anaty fehezam-boninkazo 10, tapaho tsara ny tendrony ambany ary apetraho anaty vilany misy rano mangotraka masira mba hahatratra ny afovoan'ireo tsimoka fotsiny ilay rano. Andrahoy mandritra ny 15 - 20 minitra amin'ny hafanana avo mandra-pahalefaka, fa aza atao be loatra, raha tsy izany dia hamoy ny tsirony ilay asparagus ary ho feno rano. Sakano ny rano ary vahao ny fehezam-boninkazo asparagus. Sivano ny vary, kosohy amin'ny servieta madio, apetraho anaty vilany misy tavy mafana ary, afangaro, hafanana mandra-pahatonga azy ho mangarahara (tsy volontany!). Aondraho rano mangotraka ary arotsaka, rakofana. Ataovy ao anaty sosona mitovy amin'ny nasiana menaka ny vary nivonto, apetraho eo amboniny ny sosona asparagus nandrahoina, arotsaka miaraka amin'ny atody nokapohina sy ronono nokapohina, aparitaho amin'ny sombin-dibera. Mofomamy ao anaty lafaoro.
Sanda mahavelona sy fangaro simika.
| Otrikaina | Quantity | Norm ** | % ny fenitra ao anatin'ny 100 g | % ny fenitra amin'ny 100 kcal | 100% normal |
| Sarobidy amin'ny kaloria | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 h |
| proteinina | 2.7 h | 76 h | 3.6% | 2.6% | 2815 h |
| menaka | 9.2 h | 56 h | 16.4% | 11.9% | 609 h |
| gliosida | 11.7 h | 219 h | 5.3% | 3.9% | 1872 h |
| asidra organika | 16.2 h | ~ | |||
| Fibre alimentary | 0.8 h | 20 h | 4% | 2.9% | 2500 h |
| rano | 69.8 h | 2273 h | 3.1% | 2.3% | 3256 h |
| Ash | 0.4 h | ~ | |||
| otrikaina | |||||
| Vitamina A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 h |
| Retinol | 0.07 mg | ~ | |||
| Vitamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 h |
| Vitamina B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 h |
| Vitamina B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 h |
| Vitamina B5, pantothenika | 0.2 mg | 5 mg | 4% | 2.9% | 2500 h |
| Vitamina B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 h |
| Vitamina B9, folat | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 h |
| Vitamina B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 h |
| Vitamina C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 h |
| Vitamina D, kaliferaola | 0.2 μg | 10 μg | 2% | 1.5% | 5000 h |
| Vitamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 h |
| Vitamina H, biotine | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 h |
| Vitamina PP, TSIA | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 h |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasioma, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 h |
| Kalsioma, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 h |
| Silicon, Ie | 15.9 mg | 30 mg | 53% | 38.5% | 189 h |
| Manezioma, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 h |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 h |
| Solifara, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 h |
| Phosphore, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 h |
| Chlore, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 h |
| Soritry ny singa | |||||
| Aluminium, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Vy, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 h |
| Iodine, I | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 h |
| Cobalt, NY | 1.1 μg | 10 μg | 11% | 8% | 909 h |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 h |
| Varahina, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 h |
| Molybdène, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 h |
| Nickel, ni | 0.4 μg | ~ | |||
| Lead, Sn | 0.4 μg | ~ | |||
| Selenium, Raha | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 h |
| Strontium, Sy. | 0.6 μg | ~ | |||
| Fluorine, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 h |
| Chrome, Cr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 h |
| Zinc, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 h |
| Gliosida azo levona | |||||
| Starch sy dextrins | 11.4 h | ~ | |||
| Mono- sy disaccharides (siramamy) | 0.8 h | max 100 g | |||
| Sterol | |||||
| kolesterola | 48.2 mg | ambony indrindra 300 mg |
Ny sandan'ny angovo dia 137,5 kcal.
- Silicon dia ampidirina ho singa mifototra amin'ny glycosaminoglycans ary manentana ny fampidirana collagen.
- chlore ilaina amin'ny famoronana sy ny famoahana ny asidra hydrochloric ao amin'ny vatana.
- Cobalt dia ampahany amin'ny vitamina B12. Mampavitrika ny anzima an'ny metabolisma asidra matavy sy ny metabolisma asidra folika.
- 21 kCal
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