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olas

Olas ir daudzpusīgs olbaltumvielu produkts ar 143 kalorijām uz 100 g un holīnu, kas svarīgs smadzeņu veselībai.

olas

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Olas ir daudzpusīga, maigas garšas sastāvdaļa, kas pēc pagatavošanas iegūst bagātīgu, krēmīgu tekstūru. Tās bieži izmanto brokastu ēdienos, cepšanā, sastāvdaļu saistīšanai, sabiezināšanai un mērču emulģēšanai.

Uzturvērtība

Uz 100 g

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 143 kcal
7% DV
Kopējais tauku daudzums 9.5g
15% DV
D vitamīns3.1g
K vitamīns3.7g
Tiamīns (B1)1.4g
Kopējais ogļhidrātu daudzums 0.7g
0% DV
B12 vitamīns0.7g
Olbaltumvielas 12.6g
25% DV
Dzīvnieku olbaltumvielas12.6g

Vitamīni un minerālvielas

Vitamīni

UzturvielaDaudzumsDV%Pussabrukšanas periods
Biotīns (B7)20.0mcg67%
Holīns294.0mg53%
Folskābe (B9)47.0mcg12%
Niacīns (B3)0.1mg1%
Pantotēnskābe (B5)1.4mg28%
Riboflavīns (B2)0.5mg38%
Tiamīns (B1)0.0mg3%
A vitamīns160.0mcg18%
B12 vitamīns1.1mcg46%
B6 vitamīns0.2mg10%
D vitamīns2.0mcg10%
E vitamīns1.1mg7%
K vitamīns0.3mcg0%

Minerālvielas

UzturvielaDaudzumsDV%Pussabrukšanas periods
Kalcijs56.0mg6%
Varš70.0mcg8%
Dzelzs1.8mg10%
Magnijs12.0mg3%
Fosfors198.0mg28%
Kālijs138.0mg3%
Selēns30.7mcg56%
Nātrijs142.0mg6%
Cinks1.3mg12%

Receptes ar olas (40)

Spinach egg feta potato lunch frittata with side salad
530 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Mushroom spinach omelet with baked potato and side salad
480 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Rīsi ar sēnēm, olām un mandelēm
Rīsi ar sēnēm, olām un mandelēm
520 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Spinach mushroom omelet with fortified whole grain toast
320 kcal
Spinach mushroom omelet with fortified milk
320 kcal
Spinach and mushroom omelet with 2 eggs
220 kcal
Smoked Salmon, Egg, and Tomato Plate
295 kcal
Spinach and Mushroom Omelet with Avocado
365 kcal
Spinach mushroom omelet
220 kcal
Spinach and mushroom omelet with feta
320 kcal
Spinach mushroom omelet with iodized salt
245 kcal
Spinach and mushroom omelet with iodized salt and whole-grain toast
390 kcal
Spinach and mushroom omelet with iodized salt
250 kcal
Lēcu šakšuka ar jogurtu un grauzdētām mandelēm
Lēcu šakšuka ar jogurtu un grauzdētām mandelēm
690 kcal
Spinach and mushroom egg scramble with whole-grain toast
360 kcal
Spinach and mushroom omelet with whole-grain toast
410 kcal
Egg and avocado whole-grain dinner toast with tomato salad
430 kcal
Egg and vegetable frittata with side salad
390 kcal
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 kcal
Egg and vegetable brown rice bowl
510 kcal
Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem
Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem
1250 kcal
Sāļā auzu putras bļoda ar brokoļiem, mīksti vārītu olu un jogurtu
Sāļā auzu putras bļoda ar brokoļiem, mīksti vārītu olu un jogurtu
430 kcal
Zīdaina olu pasta
Zīdaina olu pasta
420 kcal
Egg and avocado whole-grain dinner toast with side salad
430 kcal
Brokastu plate ar kūpinātu lasi, mīkstām olām, mini pankūkām un rozā glazūras virtuli
Brokastu plate ar kūpinātu lasi, mīkstām olām, mini pankūkām un rozā glazūras virtuli
768 kcal
Branča plate ar kūpinātu lasi, mīksti kultenām olām, mini virtuli un mini pankūkām
Branča plate ar kūpinātu lasi, mīksti kultenām olām, mini virtuli un mini pankūkām
724 kcal
Klasisks brokastu šķīvis ar pankūkām, ceptām olām, bekonu un desiņām
Klasisks brokastu šķīvis ar pankūkām, ceptām olām, bekonu un desiņām
1080 kcal
Sāļie ceptie olu mafini ar bekonu, čedaru un zaļumiem
Sāļie ceptie olu mafini ar bekonu, čedaru un zaļumiem
310 kcal
Jaukto branča plate
Jaukto branča plate
760 kcal
Vistas gaļa un olas
Vistas gaļa un olas
672 kcal
Brokastu branča plate
Brokastu branča plate
722 kcal
Avokado olu salāti
Avokado olu salāti
397 kcal
Vienkārša olu kultene
Vienkārša olu kultene
216 kcal
Vienkārša omlete
Vienkārša omlete
830 kcal
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