bilinganya
Bilinganya ni mboga yenye kalori 25 kwa 100g na hujulikana kwa folate (B9). Itumie kwa kuoka, kuchoma na kwenye mchuzi mzito.
Kuhusu
Bilinganya ni mboga yenye ladha nyepesi na umbile la sifongo, ikiwa na ukakasi kidogo ambao hubadilika kuwa laini na wenye ladha tamu ya chumvi inapopikwa. Mara nyingi huokwa, huchomwa, hukaangwa kwa mafuta kidogo, au hutumiwa kwenye vyakula kama ratatouille, baba ganoush na eggplant parmesan.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
25 kcal
1% DV
Jumla ya Mafuta
0.2g
0% DV
Thiamini (B1)0.1g
Jumla ya Wanga
5.9g
2% DV
Folate (B9)3.0g
Vitamini B123.5g
Protini
1.0g
2% DV
Protini ya mimea1.0g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 6.9mg | 1% | |
| Vitamini A | 1.0mcg | 0% | |
| Thiamini (B1) | 0.0mg | 3% | |
| Riboflavini (B2) | 0.0mg | 3% | |
| Niasini (B3) | 0.6mg | 4% | |
| Asidi ya Pantotheniki (B5) | 0.3mg | 6% | |
| Vitamini B6 | 0.1mg | 5% | |
| Folate (B9) | 22.0mcg | 6% | |
| Vitamini C | 2.2mg | 2% | |
| Vitamini E | 0.3mg | 2% | |
| Vitamini K | 3.5mcg | 3% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 9.0mg | 1% | |
| Shaba | 81.0mcg | 9% | |
| Madini Chuma | 0.2mg | 1% | |
| Magnesiamu | 14.0mg | 3% | |
| Fosforasi | 24.0mg | 3% | |
| Potasiamu | 229.0mg | 5% | |
| Seleniamu | 0.3mcg | 1% | |
| Sodiamu | 2.0mg | 0% | |
| Zinki | 0.2mg | 1% |
Mapishi yenye bilinganya (7)
Pan-Seared Beef Steak with Charred Summer Vegetables and Lemon
690 kcal
Kifua cha kuku cha kuchoma na koliflawa na bilinganya
455 kcal
Kifua cha kuku cha kuchoma na koliflawa na bilinganya
455 kcal
Kifua cha kuku cha kuchoma na cauliflower na bilinganya
445 kcal
Kifua cha kuku cha kuchoma na koliflawa na bilinganya
470 kcal
Green Curry ya Kithai ya Nyama ya Ng'ombe na Biringanya
515 kcal
BBQ ya Kikorea ya nyama ya ng'ombe yenye mafuta mengi pamoja na banchan na saladi ya majani ya kijani
1035 kcal