Saladi ya Mayai na Parachichi
Watumiaji 0 walipenda chakula hiki | Watumiaji 1 walihifadhi chakula hiki
Taarifa za Lishe
Kwa kila huduma ya 290g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
397 kcal
20% DV
Jumla ya Mafuta
29.6g
46% DV
Mafuta ya Monounsaturated16.9g
Mafuta ya Polyunsaturated4.3g
Mafuta Yaliyoshiba7.0g
Mafuta ya Trans0.1g
Jumla ya Wanga
14.3g
5% DV
Nyuzinyuzi9.8g
Wanga3.5g
Sukari1.0g
Protini
20.1g
40% DV
Protini ya Wanyama18.0g
Protini ya Mimea2.1g
Kuhusu
Chakula kinachoonekana kina takriban mayai 4 ya kahawia na parachichi 1 zima. Mchanganyiko huu una mafuta yenye afya na protini nyingi, pamoja na nyuzinyuzi, potasiamu, kolini na vitamini E.
Viambato
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 590.0mg | 107% | |
| Vitamini A | 324.0mcg | 36% | |
| Thiamini (B1) | 0.2mg | 15% | |
| Vitamini B12 | 2.0mcg | 83% | |
| Riboflavini (B2) | 1.0mg | 78% | |
| Niasini (B3) | 0.8mg | 5% | |
| Asidi ya Pantotheniki (B5) | 3.9mg | 78% | |
| Vitamini B6 | 0.6mg | 36% | |
| Biotini (B7) | 40.0mcg | 133% | |
| Folate (B9) | 170.0mcg | 43% | |
| Vitamini C | 10.1mg | 11% | |
| Vitamini D | 4.4mcg | 22% | |
| Vitamini E | 3.9mg | 26% | |
| Vitamini K | 28.0mcg | 23% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 98.0mg | 10% | |
| Shaba | 250.0mcg | 28% | |
| Madini Chuma | 4.4mg | 24% | |
| Magnesiamu | 64.0mg | 15% | |
| Fosforasi | 360.0mg | 51% | |
| Potasiamu | 830.0mg | 18% | |
| Seleniamu | 63.0mcg | 115% | |
| Sodiamu | 255.0mg | 11% | |
| Zinki | 2.9mg | 26% |
Saladi ya Yai na Parachichi
Saladi rahisi ya parachichi na yai, ambayo huenda ikatolewa ikiwa imepondwapondwa au imekatwakatwa pamoja. Ni chakula cha haraka chenye protini nyingi ambacho kinaweza kuliwa peke yake au kupakwa juu ya tost.
Mayai ya kahawia, 200 g
Parachichi, 90 g
1. Chemsha mayai hadi yaive kabisa, kisha yapoe na uyaondolee maganda.
2. Kata vipandevipande au pondaponda mayai na parachichi pamoja kwenye bakuli.
3. Changanya hadi vichanganyike kwa umbile unalopendelea.
4. Tumikia mara moja.
Muda wa maandalizi: dakika 10
Muda wa kupika: dakika 10
Tumia parachichi lililoiva kwa umbile bora zaidi.
Ongeza chumvi, pilipili, au limau tu ikiwa vinapatikana na unapenda.
Kwa saladi yenye vipande vikubwa zaidi, kata mayai katika vipande vidogo badala ya kuyapondaponda.
Viungo
Maelekezo
Muda wa maandalizi na muda wa kupika
Vidokezo vya kusaidia
KetoWanga kidogoVegetarianPaleoBila glutenBila maziwaWhole30Uwiano mzuri