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Yai lina kalori 143 kwa 100g na hutoa kolini, kirutubisho muhimu kwa afya ya ubongo na seli.

yai

Kuhusu

Mayai yana ladha nyororo yenye utajiri na umbile linalobadilika ambalo linaweza kuwa laini au gumu kulingana na upishi. Hutumiwa sana katika vyakula vya kifungua kinywa, uokaji, kuunganisha viungo, kufanya mchanganyiko uwe mzito, na kutengeneza michuzi ya emalsifikesheni.

Taarifa za Lishe

Kwa 100g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 143 kcal

7% DV

Jumla ya Mafuta 9.5g

15% DV

Vitamini D3.1g

Vitamini K3.7g

Thiamini (B1)1.4g

Jumla ya Wanga 0.7g

0% DV

Vitamini B120.7g

Protini 12.6g

25% DV

Protini ya wanyama12.6g

Vitamini & Madini

Vitamini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Biotini (B7)	20.0mcg	67%
Kolini	294.0mg	53%
Folate (B9)	47.0mcg	12%
Niasini (B3)	0.1mg	1%
Asidi ya Pantotheniki (B5)	1.4mg	28%
Riboflavini (B2)	0.5mg	35%
Thiamini (B1)	0.0mg	3%
Vitamini A	160.0mcg	18%
Vitamini B12	1.1mcg	46%
Vitamini B6	0.2mg	10%
Vitamini D	2.0mcg	10%
Vitamini E	1.1mg	7%
Vitamini K	0.3mcg	0%

Madini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kalsiamu	56.0mg	6%
Shaba	70.0mcg	8%
Madini Chuma	1.8mg	10%
Magnesiamu	12.0mg	3%
Fosforasi	198.0mg	28%
Potasiamu	138.0mg	3%
Seleniamu	30.7mcg	56%
Sodiamu	142.0mg	6%
Zinki	1.3mg	12%

Mapishi yenye yai (83)

Spinach and mushroom omelet with tomato and feta

Spaghetti carbonara na pancetta na parmesan

Spaghetti carbonara na pancetta na parmesan

Spaghetti carbonara na bacon na pilipili nyeusi

Spaghetti carbonara na bacon na pilipili nyeusi

Takoyaki na mchuzi wa takoyaki, mayonesi, ufuta na chive

Takoyaki na mchuzi wa takoyaki, mayonesi, ufuta na chive

Okonomiyaki ya Kijapani

Okonomiyaki ya Kijapani

Roli ya mdalasini yenye glasi ya jibini la krimu

Roli ya mdalasini yenye glasi ya jibini la krimu

Fish and chips ya samaki wa kukaanga kwenye batter ya bia na mchuzi wa tartar, limau na bizari

Fish and chips ya samaki wa kukaanga kwenye batter ya bia na mchuzi wa tartar, limau na bizari

Sahani ya Swedish-style meatballs na viazi vilivyopondwa, tango na jamu ya lingonberry

Sahani ya Swedish-style meatballs na viazi vilivyopondwa, tango na jamu ya lingonberry

Donati ya chachu yenye glasi ya pinki na vipande vidogo vyeupe

Donati ya chachu yenye glasi ya pinki na vipande vidogo vyeupe

Donati ya mviringo ya vanila yenye glasi na mistari ya aisingi ya waridi

Donati ya mviringo ya vanila yenye glasi na mistari ya aisingi ya waridi

Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes

Vegetable omelet with mushrooms, spinach and a baked potato

Mushroom omelet with broccoli and roasted potatoes

Mushroom spinach omelet with baked potato and side salad

Mushroom omelet with asparagus and a side of roasted potatoes

Wali wa Mayai na Uyoga wenye Lozi

Wali wa Mayai na Uyoga wenye Lozi

Mushroom and egg frittata with asparagus and side salad

Spinach mushroom omelet with fortified whole grain toast

Spinach mushroom omelet with fortified milk

Soft-boiled eggs with roasted sweet potato and red bell pepper

Spinach mushroom omelet with avocado

Spinach and mushroom omelet with 2 eggs

Smoked Salmon, Egg, and Tomato Plate

Spinach and Mushroom Omelet with Avocado

Yai la kahawia na tango na pilipili nyekundu

Yai la kahawia na tango na pilipili nyekundu

Spinach mushroom omelet

Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange

Spinach and mushroom omelet with feta

Spinach mushroom omelet with iodized salt

Spinach and mushroom omelet with iodized salt and whole-grain toast

Spinach and mushroom omelet with iodized salt

Biff Rydberg

Pad Thai na Kamba, Yai, Machipukizi ya Maharagwe na Karanga za Kusaga

Pad Thai na Kamba, Yai, Machipukizi ya Maharagwe na Karanga za Kusaga

Shakshuka ya Dengu na Mtindi na Lozi Zilizookaangwa

Shakshuka ya Dengu na Mtindi na Lozi Zilizookaangwa

Saladi ya Niçoise yenye mafuta ya zeituni zaidi

Saladi ya Niçoise yenye mafuta ya zeituni zaidi

Spinach and mushroom egg scramble with whole-grain toast

Spinach and mushroom omelet with whole-grain toast

Green Curry ya Kithai ya Nyama ya Ng'ombe na Biringanya

Green Curry ya Kithai ya Nyama ya Ng'ombe na Biringanya

Sahani ya Nigiri Sushi Mchanganyiko

Sahani ya Nigiri Sushi Mchanganyiko

Köttbullar za Kiswidi na viazi vya kusaga, mchuzi wa krimu na jamu ya lingonberry

Köttbullar za Kiswidi na viazi vya kusaga, mchuzi wa krimu na jamu ya lingonberry

Saladi ya mboga na yai la kuchemshwa kidogo, moyo wa mtende, tango, nyanya na zeituni

Saladi ya mboga na yai la kuchemshwa kidogo, moyo wa mtende, tango, nyanya na zeituni

Egg and avocado whole-grain dinner toast with tomato salad

Egg and vegetable frittata with side salad

Egg and cottage cheese veggie plate with whole-grain toast and berries

Egg and vegetable brown rice bowl

Bakuli la Mavuno lenye Kuku wa Kuchomwa, Samaki wa Salmon, Dengu na Mizizi Iliyooka

Bakuli la Mavuno lenye Kuku wa Kuchomwa, Samaki wa Salmon, Dengu na Mizizi Iliyooka

Bakuli la Oti la Chumvi na Brokoli, Yai Laini na Mtindi

Bakuli la Oti la Chumvi na Brokoli, Yai Laini na Mtindi

Pasta ya Mayai Laini

Pasta ya Mayai Laini

Sahani ya Asubuhi yenye Yai la Kukaanga, Bekoni, Salmoni ya Kuvutwa Moshi, Kipande cha Viazi na Donati ya Jamu ya Stroberi

Sahani ya Asubuhi yenye Yai la Kukaanga, Bekoni, Salmoni ya Kuvutwa Moshi, Kipande cha Viazi na Donati ya Jamu ya Stroberi

Nougati ya Lozi ya Bamba yenye Karatasi ya Wafaa

Nougati ya Lozi ya Bamba yenye Karatasi ya Wafaa

Egg and avocado whole-grain dinner toast with side salad

Keki ya Tabaka ya Vanila na Stroberi, Krimu ya Kuchapwa na Vipande vya Chokoleti

Keki ya Tabaka ya Vanila na Stroberi, Krimu ya Kuchapwa na Vipande vya Chokoleti

BBQ ya Kikorea ya nyama ya ng'ombe yenye mafuta mengi pamoja na banchan na saladi ya majani ya kijani

BBQ ya Kikorea ya nyama ya ng'ombe yenye mafuta mengi pamoja na banchan na saladi ya majani ya kijani

Karamu Kubwa ya Dim Sum yenye Rolls za Tambi za Mchele, Dumpling, Bao, Miguu ya Kuku, Tripe na Bao za Krimu ya Yai la Chumvi

Karamu Kubwa ya Dim Sum yenye Rolls za Tambi za Mchele, Dumpling, Bao, Miguu ya Kuku, Tripe na Bao za Krimu ya Yai la Chumvi

Sahani ya Kiamsha Kinywa Mchanganyiko yenye Salmoni ya Moshi, Mayai Laini, Pancake Ndogo na Donati ya Glaze ya Waridi

Sahani ya Kiamsha Kinywa Mchanganyiko yenye Salmoni ya Moshi, Mayai Laini, Pancake Ndogo na Donati ya Glaze ya Waridi

Sahani ya Brunch yenye Salmoni ya Kuvutwa, Mayai ya Kukorogwa Laini, Donati Ndogo na Pancake Ndogo

Sahani ya Brunch yenye Salmoni ya Kuvutwa, Mayai ya Kukorogwa Laini, Donati Ndogo na Pancake Ndogo

Sahani ya Kiamsha Kinywa ya Klasiki yenye Pancake, Mayai ya Kukaanga, Bacon na Sausage

Sahani ya Kiamsha Kinywa ya Klasiki yenye Pancake, Mayai ya Kukaanga, Bacon na Sausage

Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi

Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi

Sahani ya Sushi Mchanganyiko yenye Tamago

Sahani ya Sushi Mchanganyiko yenye Tamago

Schnitzel ya Kuku na Wali wa Basmati, Njegere na Limau

Schnitzel ya Kuku na Wali wa Basmati, Njegere na Limau

Kotleti ya Kuku ya Dhahabu ya Kukaanga Kwenye Sufuria

Kotleti ya Kuku ya Dhahabu ya Kukaanga Kwenye Sufuria

Kotleti ya Nguruwe ya Klasiki Iliyopakwa Makombo

Kotleti ya Nguruwe ya Klasiki Iliyopakwa Makombo

Mafini za mayai za kuokwa zenye bacon, cheddar na mboga za majani

Mafini za mayai za kuokwa zenye bacon, cheddar na mboga za majani

Köfte za Kiswidi na Purei ya Viazi ya Siagi, Jamu ya Lingonberry na Mchuzi wa Nyama

Köfte za Kiswidi na Purei ya Viazi ya Siagi, Jamu ya Lingonberry na Mchuzi wa Nyama

Viazi vya kukaanga na mipira ya nyama ya ng'ombe iliyokaangwa na ketchup

Viazi vya kukaanga na mipira ya nyama ya ng'ombe iliyokaangwa na ketchup

Viazi vya kukaanga na mipira ya nyama ya ng'ombe na nguruwe

Viazi vya kukaanga na mipira ya nyama ya ng'ombe na nguruwe

Sahani ya Brunch Mchanganyiko

Sahani ya Brunch Mchanganyiko

Kuku na Mayai

Viazi vya kukaanga na mipira ya nyama ya kukaanga

Viazi vya kukaanga na mipira ya nyama ya kukaanga

Mipira ya nyama na viazi vya kukaanga na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Viazi vya kukaanga na mipira ya nyama

Viazi vya kukaanga na mipira ya nyama

Sahani ya mipira ya nyama na viazi vya kukaanga

Sahani ya mipira ya nyama na viazi vya kukaanga

Mipira ya nyama na viazi vya kukaanga na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Viazi vya kukaanga na mipira ya nyama na ketchup

Viazi vya kukaanga na mipira ya nyama na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Mipira ya nyama na viazi vya kukaanga na ketchup

Viazi vya kukaanga na mipira ya nyama na ketchup

Viazi vya kukaanga na mipira ya nyama na ketchup

Patties za Nyama ya Ng'ombe na Viazi

Patties za Nyama ya Ng'ombe na Viazi

Kastadi ya Chokoleti

Kastadi ya Chokoleti

Sahani ya Brunch ya Kiamsha Kinywa

Sahani ya Brunch ya Kiamsha Kinywa

Saladi ya Mayai na Parachichi

Saladi ya Mayai na Parachichi

Mayai ya kukoroga ya kawaida

Mayai ya kukoroga ya kawaida

Omeleti ya Kawaida

Omeleti ya Kawaida

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