Cov khoom xyaw Asparagus thiab Nplej Casserole
| asparagus | 400.0 (ntxhw) |
| nplej pob zeb | 200.0 (ntxhw) |
| tsiaj muaj roj | 100.0 (ntxhw) |
| dej | 2.0 (me nyuam diav) |
| qaib qe | 3.0 (daim) |
| mis nyuj | 3.0 (diav rooj) |
| rooj ntsev | 0.5 (me nyuam diav) |
| butter | 2.0 (diav rooj) |
Ua tib zoo tev lub asparagus nrog rab riam ntse, saib xyuas kom tsis txhob ua rau lub hau tawg - qhov tseem ceeb tshaj plaws ntawm nws. Khi lub asparagus mus rau hauv cov xyoob ntawm 10 daim, txiav tawm cov qis qis tusyees thiab muab tso rau hauv ib qho chaw sau nrog lub ntsev npau npau kom cov dej tuaj txog hauv nruab nrab ntawm cov tua xwb. Ua noj rau 15 - 20 feeb tshaj qhov sov sov kom txog thaum muag muag, tab sis tsis txhob overcook, txwv tsis pub lub asparagus yuav poob nws qab thiab ua dej. Lim lub qhov dej thiab daws cov asparagus bunches. Txheeb cov txhuv, so nws hauv cov ntawv huv huv, muab tso rau hauv saucepan nrog cov rog dua thiab ua kom sov, ua kom sov, ua kom sov kom txog thaum nws ua pob tshab (tsis daj!) Los daus nrog dej npau thiab simmer, npog. Muab cov nplej ntsaws rau hauv ib qho txheej txawm nyob hauv daim ntawv roj, muab ib txheej txheej ntawm asparagus tso rau saum toj, ncuav nrog cov sib xyaw ntawm cov qe nrua thiab mis, kis tej daim ntawm butter rau saum npoo. Ci hauv qhov cub.
Tus nqi noj haus thiab tshuaj lom neeg.
| Kev noj haus zoo | kom muaj nuj nqis | Norm ** | % ntawm qhov kev cai nyob hauv 100 g | %% ntawm qhov kev cai hauv 100 kcal | 100% ib txwm |
| Calorie tus nqi | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| Cov nqaijrog | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| rog | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| carbohydrates | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| cov organic acids | 16.2 g | ~ | |||
| Alimentary fiber ntau | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| dej | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| tshauv | 0.4 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 70 .g | 900 .g | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Vitamin B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitamin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitamin B9, folate | 3.5 .g | 400 .g | 0.9% | 0.7% | 11429 g |
| Vitamin B12, cobalamin | 0.06 .g | 3 .g | 2% | 1.5% | 5000 g |
| Vitamin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitamin D, calciferol | 0.2 .g | 10 .g | 2% | 1.5% | 5000 g |
| Vitamin E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamin H, Biotin | 2.4 .g | 50 .g | 4.8% | 3.5% | 2083 g |
| Vitamin PP, TSIS TAU | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Calcium, Cov | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silicon, Yog | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Tub Lauj, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Phosphorus, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Dej tshuaj, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Lw Ntsiab Lus | |||||
| Aluminium, Al | 1.6 .g | ~ | |||
| Bohr, B. | 19.1 .g | ~ | |||
| Hlau, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iodine, Kuv | 2.3 .g | 150 .g | 1.5% | 1.1% | 6522 g |
| Cobalt, Cov | 1.1 .g | 10 .g | 11% | 8% | 909 g |
| Maij Mangan, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Tooj liab, Cu | 48.7 .g | 1000 .g | 4.9% | 3.6% | 2053 g |
| Molybdenum, Xov. | 1.7 .g | 70 .g | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 .g | ~ | |||
| Lead, Sn | 0.4 .g | ~ | |||
| Selenium, Yog Tias | 0.06 .g | 55 .g | 0.1% | 0.1% | 91667 g |
| Strontium, Uas. | 0.6 .g | ~ | |||
| Cov tshuaj fluorine, F. | 13.5 .g | 4000 .g | 0.3% | 0.2% | 29630 g |
| Chrome, Xov | 0.7 .g | 50 .g | 1.4% | 1% | 7143 g |
| Zinc, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Kev zom zaub mov carbohydrates | |||||
| Hmoov txhuv nplej siab thiab dextrins | 11.4 g | ~ | |||
| Mono- thiab disaccharides (suab thaj) | 0.8 g | qhov siab tshaj plaws 100 г | |||
| sterols | |||||
| Cholesterol | 48.2 mg | ntau tshaj 300 mg |
Tus nqi zog yog 137,5 kcal.
- Silicon suav nrog kev hais ua ke hauv cov txheej txheem glycosaminoglycans thiab txhawb kev sib txuas rau collagen.
- Cov tshuaj chlorine ua tsim nyog rau kev tsim thiab kev zais ntawm hydrochloric acid hauv lub cev.
- cobalt yog ib feem ntawm vitamin B12. Ua kom cov enzymes ntawm cov metabolism hauv fatty acid thiab cov folic acid metabolism.
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