mbegu za katani
Mbegu za katani ni mbegu zenye virutubisho vingi, zikiwa na kalori 553 kwa 100g. Zina magnesiamu nyingi na huongeza protini na mafuta yenye afya kwenye milo.
Kuhusu
Mbegu za katani ni mbegu ndogo na laini zenye ladha hafifu ya kokwa na umbile la krimu. Mara nyingi hunyunyizwa kwenye mtindi, saladi, uji wa shayiri, smuthi na vyakula vya kuokwa, au huchanganywa kwenye michuzi na maziwa ya mimea.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
553 kcal
28% DV
Jumla ya Mafuta
48.8g
75% DV
Vitamini D4.6g
Vitamini K5.4g
Thiamini (B1)38.1g
Jumla ya Wanga
8.7g
3% DV
Folate (B9)4.0g
Vitamini B121.5g
Biotini (B7)3.2g
Protini
31.6g
63% DV
Protini ya mimea31.6g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 55.0mg | 10% | |
| Thiamini (B1) | 1.3mg | 108% | |
| Riboflavini (B2) | 0.3mg | 23% | |
| Niasini (B3) | 4.2mg | 26% | |
| Asidi ya Pantotheniki (B5) | 0.5mg | 10% | |
| Vitamini B6 | 0.6mg | 35% | |
| Folate (B9) | 110.0mcg | 28% | |
| Vitamini E | 0.8mg | 5% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 70.0mg | 7% | |
| Shaba | 1.6mcg | 0% | |
| Madini Chuma | 7.9mg | 44% | |
| Magnesiamu | 700.0mg | 167% | |
| Fosforasi | 1650.0mg | 236% | |
| Potasiamu | 1200.0mg | 26% | |
| Sodiamu | 5.0mg | 0% | |
| Zinki | 9.9mg | 90% |
Mapishi yenye mbegu za katani (6)
Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds
370 kcal
Bakuli la quinoa lenye viazi vitamu vya kuoka, parachichi, edamame, kabichi nyekundu, pilipili hoho nyekundu, hummus na limau
760 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds
590 kcal
Cottage Cheese Bowl with Kiwi and Hemp Seeds
255 kcal
Avocado toast on whole grain bread with tomato and hemp seeds
360 kcal