Bahan-bahan Salad Sardin
| Apples | 2.0 (potongan) |
| jus lemon | 2.0 (sendhok teh) |
| sardine segara | 210.0 (gram) |
| celery | 0.5 (gandum) |
| walnut | 0.3 (gandum) |
| yogurt | 0.3 (gandum) |
Cara nyiyapake
Peel apel lan potong dadi kubus. Cincang celery, potong kacang sing apik. Yen wis nyigar apel, udan jus lemon supaya ora kecoklatan. Potong sardin dadi cilik. Campur kabeh bahan kanthi alon-alon kanthi nambah yoghurt kurang lemak.
Sampeyan bisa nggawe resep dhewe kanthi njupuk ilang vitamin lan mineral sing nggunakake kalkulator resep ing aplikasi kasebut.
Nilai nutrisi lan komposisi kimia.
Tabel kasebut nuduhake isi nutrisi (kalori, protein, lemak, karbohidrat, vitamin lan mineral) saben 100 gram bagean sing bisa dipangan.
| Gondho | Quantity | Norm ** | % norma ing 100 g | % norma ing 100 kkal | 100% normal |
| Nilai kalori | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 g |
| Protein | 6.1 g | 76 g | 8% | 9.4% | 1246 g |
| lemak | 2.6 g | 56 g | 4.6% | 5.4% | 2154 g |
| Karbohidrat | 10 g | 219 g | 4.6% | 5.4% | 2190 g |
| asam organik | 0.4 g | ~ | |||
| Serat Alimentary | 1.1 g | 20 g | 5.5% | 6.5% | 1818 g |
| Water | 51.8 g | 2273 g | 2.3% | 2.7% | 4388 g |
| Ash | 0.4 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g |
| Retinol | 0.6 mg | ~ | |||
| Vitamin B1, tiamin | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 g |
| Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 g |
| Vitamin B4, kolin | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 g |
| Vitamin B5, pantotenat | 0.3 mg | 5 mg | 6% | 7.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 g |
| Vitamin B9, folat | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g |
| Vitamin B12, kobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g |
| Vitamin C, askorbik | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 g |
| Vitamin E, alpha tokoferol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 g |
| Vitamin H, Biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g |
| Vitamin PP, NO | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 g |
| Niacin | 1 mg | ~ | |||
| Makronutrien | |||||
| Kalium, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 g |
| Kalsium, Ca | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 g |
| Magnesium, mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 g |
| Natrium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 g |
| Belerang, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 g |
| Fosfor, P | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 g |
| Klorin, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 g |
| Lacak Unsur | |||||
| Aluminium, Al | 50.2 μg | ~ | |||
| Bohr, B. | 114.5 μg | ~ | |||
| Wanadium, V | 1.8 μg | ~ | |||
| Wesi, Fe | 1.8 mg | 18 mg | 10% | 11.8% | 1000 g |
| Iodin, aku | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g |
| Kobalt, Kab | 5.1 μg | 10 μg | 51% | 59.9% | 196 g |
| Manganese, Mbak | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 g |
| Tembaga, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g |
| Molibdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g |
| Nickel, ni | 8.8 μg | ~ | |||
| Rubidium, Rb | 28.7 μg | ~ | |||
| Selenium, Yen | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Fluorin, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g |
| Krom, Kr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g |
| Seng, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 g |
| Karbohidrat sing bisa dicerna | |||||
| Pati lan dextrins | 0.4 g | ~ | |||
| Mono- lan disakarida (gula) | 4.4 g | maksimal 100 г |
Nilai energi yaiku 85,1 kkal.
Salad salad sugih karo vitamin lan mineral kayata: vitamin A - 66,7%, vitamin B12 - 56,7%, vitamin C - 11,7%, vitamin E - 14,7%, kalium - 11,8%, fosfor - 13,4 , 51, 12%, kobalt - 18,6%, tembaga - XNUMX%, kromium - XNUMX%
- vitamin A tanggung jawab kanggo pangembangan normal, fungsi reproduksi, kesehatan kulit lan mripat, lan njaga kekebalan.
- vitamin B12 nduweni peran penting ing metabolisme lan konversi asam amino. Folat lan vitamin B12 minangka vitamin sing ana gandhengane lan kalebu pembentukan getih. Kekurangan vitamin B12 nyebabake pangembangan kekurangan folat sebagean utawa sekunder, uga anemia, leukopenia, trombositopenia.
- vitamin C melu reaksi redoks, fungsi sistem kekebalan awak, ningkatake penyerapan zat besi. Kekirangan nyebabake permen karet sing ngeculake lan getihen, irung irung amarga tambah permeabilitas lan kerapuhan kapiler getih.
- vitamin e duwe sifat antioksidan, perlu kanggo fungsi gonad, otot jantung, minangka stabiliser universal membran sel. Kanthi kekurangan vitamin E, diamati hemolisis eritrosit lan kelainan neurologis.
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- fosfor melu akeh proses fisiologis, kalebu metabolisme energi, ngatur keseimbangan asam-basa, yaiku bagean saka fosfolipid, nukleotida lan asam nukleat, perlu kanggo mineralisasi balung lan untu. Kekirangan nyebabake anorexia, anemia, rickets.
- Kobalt minangka bagean saka vitamin B12. Aktifake enzim metabolisme asam lemak lan metabolisme asam folat.
- tembaga minangka bagean saka enzim kanthi kegiatan redoks lan melu metabolisme zat besi, stimulasi panyerapan protein lan karbohidrat. Melu proses nyedhiyakake jaringan awak manungsa kanthi oksigen. Kekurangan kasebut diwujudake dening kelainan nalika pembentukan sistem kardiovaskular lan kerangka, pangembangan displasia jaringan ikat.
- Chrome melu regulasi tingkat glukosa getih, nambah efek insulin. Kekurangan nyebabake toleransi glukosa sing mudhun.
KOMPOSISI KALORIE lan KIMIA RESEP BAHAN salad karo sardin PER 100 g
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Tags: Cara masak, isi kalori 85,1 kcal, komposisi kimia, nilai gizi, apa vitamin, mineral, cara masak Salad asin, resep, kalori, nutrisi