Efrata Asparagus na Rice Casserole
| asparagus | gram 400.0 |
| osikapa | gram 200.0 |
| abụba anụmanụ | gram 100.0 |
| mmiri | 2.0 (ngaji) |
| akwa ọkụkọ | 3.0 (mpempe) |
| mmiri ara ehi | 3.0 (ngaji okpokoro) |
| tebụl nnu | 0.5 (ngaji) |
| bọta | 2.0 (ngaji okpokoro) |
Jiri nlezianya kpochapụ asparagus na mma dị nkọ, na-elezi anya ka ị ghara imebi isi - akụkụ kachasị bara uru n'ime ya. Kee asparagus n'ime ụyọkọ nke iberibe 10, bepụ nsọtụ ala nke ọma ma tinye ya na saucepan na mmiri esi nnu nnu ka mmiri wee ruo naanị n'etiti ome ahụ. Esi nri maka 15 - 20 nkeji n'elu nnukwu ọkụ ruo mgbe ọ dị nro, ma emela ka ọ sie ike, ma ọ bụghị ya, asparagus ga-efunahụ ụtọ ya wee ghọọ mmiri. Ghichaa mmiri ahụ ma hapụ ụyọkọ asparagus. Hazie osikapa, hichaa ya na akwa nhicha dị ọcha, tinye n'ime ihe oriri na-ekpo ọkụ na abụba na-ekpo ọkụ na, na-akpali akpali, na-ekpo ọkụ ruo mgbe ọ na-apụta ìhè (ọ bụghị aja aja!). Wụsa mmiri na-esi ísì ụtọ ma gbanye, kpuchie. Tinye osikapa fụrụ akpụ na ọbụna oyi akwa na ụdị tee, tinye akwa nke asparagus sie n'elu, wụsa na ngwakọta nke akwa akwa na mmiri ara ehi, gbasaa iberibe bọta n'elu. Ime na oven.
Uru nri na ihe oriri.
| Nri | ibu | Norm ** | % nke ụkpụrụ na 100 g | % nke ụkpụrụ dị na 100 kcal | 100% nkịtị |
| Uru calorie | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| Ndị na-edozi | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Ụdị | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| carbohydrates | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| Organic acid | 16.2 g | ~ | |||
| Alimentary eriri | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| mmiri | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 70 mg | 900 mg | 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, enwere ite | 3.5 mg | 400 mg | 0.9% | 0.7% | 11429 g |
| Vitamin B12, cobalamin | 0.06 mg | 3 mg | 2% | 1.5% | 5000 g |
| Vitamin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Calciferol, vitamin D | 0.2 mg | 10 mg | 2% | 1.5% | 5000 g |
| Vitamin E, mkpụrụ osisi tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamin H, Biotin | 2.4 mg | 50 mg | 4.8% | 3.5% | 2083 g |
| Vitamin eyi, NO | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potassium, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kalshịọn, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silicon, Eeh | 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 |
| Sọlfọ, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Akwukwo olu, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Onwuchekwa, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Chọpụta Ihe | |||||
| Aluminom, Al | 1.6 mg | ~ | |||
| Uzochi | 19.1 mg | ~ | |||
| ,Gwè, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iodine, M | 2.3 mg | 150 mg | 1.5% | 1.1% | 6522 g |
| Cobalt, ụlọ ọrụ | 1.1 mg | 10 mg | 11% | 8% | 909 g |
| Manganese, Nnukwu | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Ọla kọpa, Cu | 48.7 mg | 1000 mg | 4.9% | 3.6% | 2053 g |
| Molybdenum, Mo. | 1.7 mg | 70 mg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 mg | ~ | |||
| Ebute ụzọ, Sn | 0.4 mg | ~ | |||
| Selenium, Ọ bụrụ | 0.06 mg | 55 mg | 0.1% | 0.1% | 91667 g |
| Strontium, Ukwu | 0.6 mg | ~ | |||
| Fluorine, F | 13.5 mg | 4000 mg | 0.3% | 0.2% | 29630 g |
| Chukwu okike | 0.7 mg | 50 mg | 1.4% | 1% | 7143 g |
| Nwachukwu, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Carbs pụrụ ịgbari | |||||
| Stachi na dextrins | 11.4 g | ~ | |||
| Mono na disaccharides (shuga) | 0.8 g | max 100 г | |||
| Sterol | |||||
| cholesterol | 48.2 mg | ihe ruru 300 mg |
Uru ike dị 137,5 kcal.
- Silicon a gụnyere ya dị ka ihe eji arụ ọrụ na glycosaminoglycans ma na-akpali njikọta collagen.
- Chlorine dị mkpa maka nhazi na nzuzo nke hydrochloric acid n'ime ahụ.
- Cobalt bụ akụkụ nke vitamin B12. Na-arụ ọrụ nke enzymes nke abụba acid metabolism na folic acid metabolism.
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