Zvinosanganisira Asparagus uye Rice Casserole
| asperagus | 400.0 (gramu) |
| mupunga groats | 200.0 (gramu) |
| mafuta emhuka | 100.0 (gramu) |
| mvura | 2.0 (chipunu) |
| zai rehuku | 3.0 (chidimbu) |
| mhou yemukaka | 3.0 (tafura yetafura) |
| tafura yemunyu | 0.5 (chipunu) |
| mafuta | 2.0 (tafura yetafura) |
Nekuchengetera pega asparagus nebanga rakapinza, uchichenjerera kuti isakuvadza misoro - chikamu chakakosha kwazvo chayo. Sunga asparagus muzvimedu zvezvimedu gumi, cheka magumo ezasi zvakaenzana uye woisa mupoto ine mvura ine munyu inofashaira kuitira kuti mvura isvike chete pakati pemapfuti. Bika kwemaminetsi gumi neshanu - makumi maviri pamusoro pekupisa kukuru kusvikira zvanyoroveswa, asi usanyanye, kana zvisina kudaro asiparagasi inorasikirwa nekunhuhwirira kwayo yoita mvura. Dzvinyirira mvura uye sunungura masumbu easparagus. Sarudza mupunga, uupukute muhombodo yakachena, isa muchopu nemafuta anopisa uye, uchikurudzira, kupisa kusvikira rave kujekesa (kwete brown!). Drizzle nemvura irikufashaidza uye simmer, yakavharwa. Isa mupunga wakazvimba mune yakasarudzika fomu mune mafuta, isa pamusoro peasparagus yakabikwa pamusoro, dururira nemusanganiswa wemazai akarohwa nemukaka, tambanudza zvidimbu zve butter pamusoro. Bika muchoto.
Kukosha kwehutano uye makemikari akaumbwa.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 137.5 kcal | 1684 kcal | 8.2% | 6% | 1225 d |
| MaProteins | 2.7 d | 76 d | 3.6% | 2.6% | 2815 d |
| mafuta | 9.2 d | 56 d | 16.4% | 11.9% | 609 d |
| Carbohydrate | 11.7 d | 219 d | 5.3% | 3.9% | 1872 d |
| Organic acids | 16.2 d | ~ | |||
| Alimentary faibha | 0.8 d | 20 d | 4% | 2.9% | 2500 d |
| Mvura | 69.8 d | 2273 d | 3.1% | 2.3% | 3256 d |
| dota | 0.4 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 70 magiramu | 900 magiramu | 7.8% | 5.7% | 1286 d |
| Retinol | 0.07 mg | ~ | |||
| Vhitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 d |
| Vhitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 d |
| Vitamini B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 d |
| Vhitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 d |
| Vhitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 d |
| Vitamini B9, folate | 3.5 magiramu | 400 magiramu | 0.9% | 0.7% | 11429 d |
| Vitamini B12, cobalamin | 0.06 magiramu | 3 magiramu | 2% | 1.5% | 5000 d |
| Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 1.5% | 5000 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 d |
| Vhitamini H, biotin | 2.4 magiramu | 50 magiramu | 4.8% | 3.5% | 2083 d |
| Vitamini PP, HERE | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 d |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 d |
| Calcium, CA | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 d |
| Nesilicon, Si | 15.9 mg | 30 mg | 53% | 38.5% | 189 d |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 d |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 d |
| Sarufa, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 d |
| Phosphorus, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 d |
| Chlorine, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 1.6 magiramu | ~ | |||
| Bohr, B. | 19.1 magiramu | ~ | |||
| Simbi, Kutenda | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 d |
| Iodine, ini | 2.3 magiramu | 150 magiramu | 1.5% | 1.1% | 6522 d |
| Cobalt, Co. | 1.1 magiramu | 10 magiramu | 11% | 8% | 909 d |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 d |
| Mhangura, Cu | 48.7 magiramu | 1000 magiramu | 4.9% | 3.6% | 2053 d |
| Molybdenum, Mo. | 1.7 magiramu | 70 magiramu | 2.4% | 1.7% | 4118 d |
| Nickel, ari | 0.4 magiramu | ~ | |||
| Tungamira, Sn | 0.4 magiramu | ~ | |||
| Selenium, Kana | 0.06 magiramu | 55 magiramu | 0.1% | 0.1% | 91667 d |
| Strontium, Sr. | 0.6 magiramu | ~ | |||
| Fluorine, F | 13.5 magiramu | 4000 magiramu | 0.3% | 0.2% | 29630 d |
| Chrome, Kr | 0.7 magiramu | 50 magiramu | 1.4% | 1% | 7143 d |
| Zingi, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 11.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.8 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 48.2 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 137,5 kcal.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Chlorine zvakafanira kuumbwa uye kuchengetedzwa kwehydrochloric acid mumuviri.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
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