Engredyan aspèj ak Rice marmite
| aspèj | 400.0 (gram) |
| diri groats | 200.0 (gram) |
| grès bèt | 100.0 (gram) |
| dlo | 2.0 (ti kiyè) |
| ze poul | 3.0 (moso) |
| bèf lèt | 3.0 (kiyè tab) |
| sèl tab | 0.5 (ti kiyè) |
| bè | 2.0 (kiyè tab) |
Ak anpil atansyon kale aspèj la ak yon kouto byen file, pran swen pa domaje tèt yo - pati ki pi valab nan li. Mare aspèj la nan grap de 10 moso, koupe pwent yo pi ba respire epi mete yo nan yon marmite ak dlo bouyi sale pou dlo a rive sèlman nan mitan lans yo. Kwit pou 15 - 20 minit sou gwo chalè jiskaske adousi, men pa kwit, otreman aspèj la ap pèdi gou li yo epi yo vin dlo. Souch dlo a epi dekole grap aspèj yo. Triye diri a, siye li nan yon sèvyèt pwòp, mete l nan yon marmite ak grès chofe epi, brase, chofe jiskaske li vin transparan (pa mawon!). Farinen ak dlo bouyi ak mitone, kouvri. Mete diri anfle a nan yon kouch menm nan yon fòm grese, mete yon kouch aspèj bouyi sou tèt, vide ak yon melanj de ze bat ak lèt, gaye moso bè sou sifas la. Kwit nan fou an.
Valè nitrisyonèl ak konpozisyon chimik.
| Eleman nitritif | kantite | Norm ** | % nan nòmal la nan 100 g | % nan nòmal la nan 100 kcal | 100% nòmal |
| Valè kalori | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 g |
| pwoteyin | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| grès | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Kaboyidrat | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| asid òganik | 16.2 g | ~ | |||
| Fib alimantè | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| Dlo | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Ash | 0.4 g | ~ | |||
| Vitamin | |||||
| Vitamin A, RE | 70 μg | 900 μg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitamin B1, tyamin | 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, kolin | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitamin B5, pantotènik | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitamin B6, piridoksin | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitamin B9, folat | 3.5 μg | 400 μg | 0.9% | 0.7% | 11429 g |
| Vitamin B12, kobalamin | 0.06 μg | 3 μg | 2% | 1.5% | 5000 g |
| Vitamin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitamin D, kalsiferol | 0.2 μg | 10 μg | 2% | 1.5% | 5000 g |
| Vitamin E, alfa tokoferol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamin H, biyotin | 2.4 μg | 50 μg | 4.8% | 3.5% | 2083 g |
| Vitamin PP, NON | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| Niacin | 0.4 mg | ~ | |||
| makronutriman | |||||
| Potasyòm, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kalsyòm, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silisyòm, Wi | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Manyezyòm, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodyòm, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Souf, S. | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Fosfò, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Klò, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Trase Eleman | |||||
| Aliminyòm, Al | 1.6 μg | ~ | |||
| Bohr, B. | 19.1 μg | ~ | |||
| Fè, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Yòd, mwen | 2.3 μg | 150 μg | 1.5% | 1.1% | 6522 g |
| Cobalt, Co. | 1.1 μg | 10 μg | 11% | 8% | 909 g |
| Manganèz, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Kuiv, Cu | 48.7 μg | 1000 μg | 4.9% | 3.6% | 2053 g |
| Molybdène, Mo. | 1.7 μg | 70 μg | 2.4% | 1.7% | 4118 g |
| Nikèl, Ni | 0.4 μg | ~ | |||
| Plon, Sn | 0.4 μg | ~ | |||
| Selenyòm, Se | 0.06 μg | 55 μg | 0.1% | 0.1% | 91667 g |
| Estwontyòm, Sr. | 0.6 μg | ~ | |||
| Fliyò, F | 13.5 μg | 4000 μg | 0.3% | 0.2% | 29630 g |
| Chrome, Cr | 0.7 μg | 50 μg | 1.4% | 1% | 7143 g |
| Zenk, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Idrat kabòn dijestib | |||||
| Lanmidon ak dextrins | 11.4 g | ~ | |||
| Mono- ak disakarid (sik) | 0.8 g | maksimòm 100 г | |||
| Sterol | |||||
| Kolestewòl | 48.2 mg | maksimòm 300 mg |
Valè enèji a se 137,5 kcal.
- Silisyòm enkli kòm yon eleman estriktirèl nan glikozaminoglikan ak stimul sentèz kolagen an.
- Klò nesesè pou fòmasyon ak sekresyon asid idroklorik nan kò a.
- Cobalt se yon pati nan vitamin B12. Aktive anzim nan metabolis asid gra ak metabolis asid folik.
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