Ntụziaka Efrata “Oatmeal umengwụ, ọkụkọ na osikapa, ọkụkọ na akwụkwọ nri»:
- Oatmeal 30 grams
- Yogurt Gris 200 grams
- Jam 2 teaspoons
- Mmiri ara ehi 150 grams
- Osikapa 70 grams
- Ngwakọta ọkụkọ 2 tsp.
- Kukumba ọhụrụ 100 grams
- Tomato ọhụrụ 60 grams
- Akwukwo nri mmanụ 1 tbsp.
- Mmanya ọcha kpọrọ nkụ 200 grams
- Mmiri ara ehi 150 grams
- Zucchini 100 gram
- Tomato - 60 grams
- Karọt 40 gram
- Yabasị 30 grams
- Mkpụrụ osisi tomato 1. l.
- Soy sauce 1st.l.
Uru nri na -esi nri “Oatmeal umengwụ, ọkụkọ na osikapa, ọkụkọ na akwụkwọ nri” (kwa 100 grams):
Calories: 91.7 kcal.
Osa: 7.3 g
Abụba: 1.9 g
Carbohydrates: 9 g
Ọnụọgụ nke servings: 1Efrata na kalori nke usoro nri ”Oatmeal umengwụ, ọkụkọ na osikapa, ọkụkọ na akwụkwọ nri»
| Product | Tụọ | Ibu ibu, gr | Agba ọcha, gr | Abụba, g | N'akuku, gr | kcal |
| oatmeal porridge na mmiri | 30 g | 30 | 0.9 | 0.51 | 4.5 | 26.4 |
| yogọt greek | 200 g | 200 | 10 | 6.4 | 7 | 132 |
| utu jam | 2 tsp. | 14 | 0.08 | 0.03 | 9.86 | 38.22 |
| ara okuko | 150 gr | 150 | 35.4 | 2.85 | 0.6 | 169.5 |
| osikapa osikapa | 70 gr | 70 | 4.69 | 0.49 | 55.23 | 240.8 |
| ọkụkọ sizinin | 2 tsp. | 14 | 1.18 | 0.17 | 4.07 | 22.54 |
| kukumba | 100 g | 100 | 0.8 | 0.1 | 2.8 | 15 |
| tomato (mkpụrụ osisi) | 60 g | 60 | 0.66 | 0.12 | 2.22 | 12 |
| mmanụ sunflower | 1 ngaji. | 10 | 0 | 9.99 | 0 | 90 |
| mmanya ọcha | 200 g | 200 | 0.2 | 0 | 1.2 | 132 |
| ara okuko | 150 gr | 150 | 35.4 | 2.85 | 0.6 | 169.5 |
| zukini | 100 g | 100 | 0.6 | 0.3 | 4.6 | 24 |
| tomato (mkpụrụ osisi) | 60 g | 60 | 0.66 | 0.12 | 2.22 | 12 |
| karọt | 40 g | 40 | 0.52 | 0.04 | 2.76 | 12.8 |
| yabasị | 30 g | 30 | 0.42 | 0 | 3.12 | 14.1 |
| tomato mado | 1 ngaji. | 30 | 0.75 | 0.09 | 5.01 | 24 |
| Heinz soy ihendori | 1 ngaji. | 20 | 0.52 | 0 | 8.6 | 36.6 |
| Total | 1278 | 92.8 | 24.1 | 114.4 | 1171.5 | |
| 1 na-eje ozi | 1278 | 92.8 | 24.1 | 114.4 | 1171.5 | |
| 100 grams | 100 | 7.3 | 1.9 | 9 | 91.7 |