Tàthchuid Asparagus agus Rice Casserole
| asparagus | 400.0 (gram) |
| groats rus | 200.0 (gram) |
| geir bheathaichean | 100.0 (gram) |
| uisge | 2.0 (spàin-teasa) |
| ugh cearc | 3.0 (pìos) |
| bò bainne | 3.0 (spàin-bùird) |
| salann bòrd | 0.5 (spàin-teasa) |
| ìm | 2.0 (spàin-bùird) |
Cuir craiceann an asparagus gu faiceallach le sgian gheur, a ’gabhail cùram gus nach dèan thu cron air na cinn - am pàirt as luachmhoire dheth. Ceangail an asparagus ann am bunan de 10 pìosan, gearradh dheth na h-oirean as ìsle gu cothromach agus cuir ann an sospan le uisge goileach saillte gus nach ruig an t-uisge ach meadhan nam brògan. Bruich airson 15 - 20 mionaid thairis air teas àrd gus am bi e bog, ach na gabh thairis air, air neo caillidh an asparagus a blas agus fàsaidh e uisgeach. Strain an uisge agus fosgail na bunan asparagus. Deasaich an rus, sguab e ann an napcain glan, cuir ann an sospan le geir air a theasachadh agus, a ’gluasad, teas gus am bi e follaiseach (chan e donn!). Dòirt le uisge goileach agus suathadh, còmhdaichte. Cuir an rus swollen ann an còmhdach cothromach ann an cruth uaine, cuir còmhdach de asparagus bruite air uachdar, dòrtadh le measgachadh de uighean agus bainne air a bhualadh, spread pìosan ìm air an uachdar. Bèicear san àmhainn.
Luach beathachaidh agus cothlamadh ceimigeach.
| Beathachadh | Uimhir | Norm ** | % den àbhaist ann an 100 g | % den àbhaist ann an 100 kcal | 100% àbhaisteach |
| Luach calorie | 137.5 kcal | 1684 kcal | 8.2% | 6% | 1225 g |
| Proteinichean | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Fats | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| gualaisgean | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| aigéid organach | 16.2 g | ~ | |||
| Fibre alimentary | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| uisge | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| Vitamins | |||||
| Bhiotamain A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 MG | ~ | |||
| Bhiotamain B1, thiamine | 0.04 MG | 1.5 MG | 2.7% | 2% | 3750 g |
| Bhiotamain B2, riboflavin | 0.07 MG | 1.8 MG | 3.9% | 2.8% | 2571 g |
| Bhiotamain B4, choline | 34.2 MG | 500 MG | 6.8% | 4.9% | 1462 g |
| Bhiotamain B5, pantothenic | 0.2 MG | 5 MG | 4% | 2.9% | 2500 g |
| Bhiotamain B6, pyridoxine | 0.04 MG | 2 MG | 2% | 1.5% | 5000 g |
| Bhiotamain B9, folate | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Bhiotamain B12, cobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Bhiotamain C, ascorbic | 1.6 MG | 90 MG | 1.8% | 1.3% | 5625 g |
| Bhiotamain D, calciferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Bhiotamain E, alpha tocopherol, TE | 0.3 MG | 15 MG | 2% | 1.5% | 5000 g |
| Bhiotamain H, biotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Bhiotamain PP, CHAN EIL | 0.8482 MG | 20 MG | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 MG | ~ | |||
| macronutrients | |||||
| Potasium, K. | 71.9 MG | 2500 MG | 2.9% | 2.1% | 3477 g |
| Cailcium, Ca. | 16.2 MG | 1000 MG | 1.6% | 1.2% | 6173 g |
| Silicon, Tha | 15.9 MG | 30 MG | 53% | 38.5% | 189 g |
| Magnesium, mg | 13 MG | 400 MG | 3.3% | 2.4% | 3077 g |
| Sòidiam, Na | 17.7 MG | 1300 MG | 1.4% | 1% | 7345 g |
| Sulfar, S. | 24.7 MG | 1000 MG | 2.5% | 1.8% | 4049 g |
| Phosphorus, P. | 54.8 MG | 800 MG | 6.9% | 5% | 1460 g |
| Clorine, Cl | 270.2 MG | 2300 MG | 11.7% | 8.5% | 851 g |
| Eileamaidean Trace | |||||
| Alùmanum, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Iarann, Fe | 0.6 MG | 18 MG | 3.3% | 2.4% | 3000 g |
| Iodine, I. | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Cobalt, Co. | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganese, 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 |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 μg | ~ | |||
| Lead, Sn | 0.4 μg | ~ | |||
| Selenium, Ma tha | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Srontium, Sr. | 0.6 μg | ~ | |||
| Fluorine, 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 |
| Gualaisgean cnàmhaidh | |||||
| Starch agus dextrins | 11.4 g | ~ | |||
| Mono- agus disaccharides (siùcaran) | 0.8 g | 100g aig a' char as àirde | |||
| Steolan | |||||
| Cholesterol | 48.2 MG | 300 mg aig a’ char as àirde |
Is e luach lùth 137,5 kcal.
- Silicon air a thoirt a-steach mar phàirt structarail ann an glycosaminoglycans agus a ’brosnachadh synthesis collagen.
- Chlorine riatanach airson cruthachadh agus secretion searbhag hydrochloric anns a ’bhodhaig.
- Cobalt na phàirt de bhiotamain B12. A ’gnìomhachadh enzyman de metabolism searbhag geir agus metabolism searbhag folic.
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