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viazi vitamu

Viazi vitamu vina kalori 86 kwa 100g na vina vitamini A nyingi, hivyo hufaa kwa side dish nzito na viazi vya kupondwa.

viazi vitamu

Kuhusu

Viazi vitamu ni mboga ya mizizi yenye wanga na utamu wa asili, yenye nyama ya ndani ya rangi ya machungwa, nyeupe au zambarau. Mara nyingi huokwa, huchomwa, hupondwa, au hutumiwa kwenye supu, casserole na dessert.

Taarifa za Lishe

Kwa 100g

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

Kalori 86 kcal

4% DV

Jumla ya Mafuta 0.1g

0% DV

Jumla ya Wanga 20.1g

7% DV

Folate (B9)3.0g

Vitamini B124.2g

Biotini (B7)12.9g

Protini 1.6g

3% DV

Protini ya mimea1.6g

Vitamini & Madini

Vitamini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kolini	12.3mg	2%
Folate (B9)	11.0mcg	3%
Niasini (B3)	0.6mg	3%
Asidi ya Pantotheniki (B5)	0.8mg	16%
Riboflavini (B2)	0.1mg	5%
Thiamini (B1)	0.1mg	7%
Vitamini A	709.0mcg	79%
Vitamini B6	0.2mg	12%
Vitamini C	2.4mg	3%
Vitamini E	0.3mg	2%
Vitamini K	1.8mcg	2%

Madini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kalsiamu	30.0mg	3%
Shaba	151.0mcg	17%
Madini Chuma	0.6mg	3%
Magnesiamu	25.0mg	6%
Fosforasi	47.0mg	7%
Potasiamu	337.0mg	7%
Seleniamu	0.6mcg	1%
Sodiamu	55.0mg	2%
Zinki	0.3mg	3%

Mapishi yenye viazi vitamu (39)

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Black Bean and Sweet Potato Chili with Tomato and Red Pepper

Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Chickpea and Sweet Potato Curry with Kale

Baked sweet potato with black beans, salsa, avocado, and nutritional yeast

Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce

Chickpea spinach sweet potato salad with tahini lemon dressing

Baked salmon with roasted sweet potato and steamed broccoli

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Black Bean Sweet Potato Chili

Lentil and spinach curry with baked sweet potato

Chicken broccoli sweet potato lunch bowl

Beef and roasted sweet potato spinach salad

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

Bean and sweet potato power bowl with salsa

Lentil and sweet potato curry with kale

Salmon with roasted sweet potato and broccoli

Beef and sweet potato power plate with broccoli

Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers

Salmon and sweet potato lunch plate with broccoli

Turkey and sweet potato wrap with kale and yogurt sauce

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

Gratini ya Kuku yenye Jibini, Viazi Vitamu na Viazi

Gratini ya Kuku yenye Jibini, Viazi Vitamu na Viazi

Bakuli la viazi vitamu vya kuoka, uyoga na mchicha lenye relish ya nyanya na beri

Bakuli la viazi vitamu vya kuoka, uyoga na mchicha lenye relish ya nyanya na beri

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Baked salmon with roasted sweet potato and broccoli

Chicken breast with sweet potato and broccoli

Baked sweet potato with cottage cheese

Grilled salmon with roasted sweet potato and steamed broccoli

Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi

Tempura ya mboga mchanganyiko yenye ganda la tempura la kukrunchi

Kifua cha kuku cha kuchoma na viazi vitamu vya kuoka, jibini la cottage, tango na mboga za majani

Kifua cha kuku cha kuchoma na viazi vitamu vya kuoka, jibini la cottage, tango na mboga za majani

Samaki wa salmoni na viazi vitamu vya kuoka na krimu ya ndizi na parachichi

Samaki wa salmoni na viazi vitamu vya kuoka na krimu ya ndizi na parachichi

Bakuli la saladi la kuku, viazi vitamu na jibini la cottage

Bakuli la saladi la kuku, viazi vitamu na jibini la cottage

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