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Mango, avokado un tunča salāti ar ķiploku grieķu jogurtu

Mango, avokado un tunča salāti ar ķiploku grieķu jogurtu
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Uzturvērtība

Uz 470 g porciju

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 520 kcal
26% DV
Kopējais tauku daudzums 28.0g
43% DV
Mononepiesātinātie tauki14.5g
Polinepiesātinātie tauki5.8g
Piesātinātie tauki5.2g
Kopējais ogļhidrātu daudzums 28.0g
9% DV
Šķiedrvielas9.0g
Ciete2.0g
Cukuri17.0g
Olbaltumvielas 42.0g
84% DV
Dzīvnieku olbaltumvielas34.0g
Augu olbaltumvielas8.0g

Par

Svaigi salāti ar mango, pikantu avokado, gurķi, piparmētru, citronu un tunča gabaliņiem, pasniegti ar biezu grieķu jogurtu, kas sajaukts ar ķiploku.

Sastāvdaļas

Vitamīni un minerālvielas

Vitamīni

UzturvielaDaudzumsDV%Pussabrukšanas periods
Biotīns (B7)6.0mcg20%
Holīns125.0mg23%
Folskābe (B9)95.0mcg24%
Niacīns (B3)18.0mg113%
Pantotēnskābe (B5)2.1mg42%
Riboflavīns (B2)0.3mg25%
Tiamīns (B1)0.2mg15%
A vitamīns120.0mcg13%
B12 vitamīns3.2mcg133%
B6 vitamīns1.0mg59%
C vitamīns28.0mg31%
D vitamīns4.5mcg23%
E vitamīns4.8mg32%
K vitamīns28.0mcg23%

Minerālvielas

UzturvielaDaudzumsDV%Pussabrukšanas periods
Kalcijs140.0mg14%
Hroms4.0mcg11%
Varš0.3mcg0%
Jods28.0mcg19%
Dzelzs2.1mg12%
Magnijs85.0mg20%
Mangāns0.4mg18%
Molibdēns12.0mcg27%
Fosfors360.0mg51%
Kālijs980.0mg21%
Selēns78.0mcg142%
Nātrijs180.0mg8%
Cinks1.8mg16%

Mango, avokado un tunča salāti ar ķiploku grieķu jogurtu

Sastāvdaļas


  • Svaiga tunča fileja 140 g

  • Mango 90 g

  • Avokado 80 g

  • Gurķis 70 g

  • Piparmētra 5 g

  • Citrona sula 15 g

  • Čili 3 g

  • Grieķu jogurts 60 g

  • Ķiploks 7 g


    • Pagatavošana


  • 1. Smalki sagrieziet mango, avokado un gurķi.

  • 2. Ļoti smalki sakapājiet piparmētru un čili.

  • 3. Sajauciet grieķu jogurtu ar ķiploku un citrona sulu, lai pagatavotu mērci.

  • 4. Sagrieziet tunča fileju kumosa lieluma gabaliņos.

  • 5. Bļodā sajauciet tunci, mango, avokado, gurķi, piparmētru un čili.

  • 6. Pievienojiet ķiploku grieķu jogurta mērci un uzmanīgi apmaisiet, lai viss pārklātos.

  • 7. Pasniedziet atdzesētu vai istabas temperatūrā.


    • Ēdiens


    Tie ir tunča salāti ar tropiskajiem augļiem, avokado un ķiploku jogurta mērci.
    Bez glutēnaSabalansētaVidusjūras
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