Nyumbani / world / Ulaya / Uswidi / Supu ya Viazi na Mboga

Supu ya Viazi na Mboga

Supu ya Viazi na Mboga
Watumiaji 0 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 520g

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

Kalori 305 kcal
15% DV
Jumla ya Mafuta 6.1g
9% DV
Mafuta ya Monounsaturated4.1g
Mafuta ya Polyunsaturated0.8g
Mafuta Yaliyoshiba0.9g
Jumla ya Wanga 58.4g
19% DV
Nyuzinyuzi9.1g
Wanga39.1g
Sukari10.2g
Protini 7.2g
14% DV
Protini ya Mimea7.2g

Kuhusu

Supu hii ina viazi vilivyokatwa pamoja na karoti, vitunguu na leek vilivyokaangwa kidogo. Ina mafuta kidogo, wanga wa kiasi, na hutoa nyuzinyuzi, potasiamu na vitamini A.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)8.5mcg28%
Kolini41.0mg7%
Folate (B9)96.0mcg24%
Niasini (B3)3.9mg24%
Asidi ya Pantotheniki (B5)1.6mg31%
Riboflavini (B2)0.2mg18%
Thiamini (B1)0.3mg28%
Vitamini A1680.0mcg187%
Vitamini B60.8mg48%
Vitamini C39.5mg44%
Vitamini E1.4mg9%
Vitamini K32.8mcg27%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu88.0mg9%
Shaba260.0mcg29%
Madini Chuma2.3mg13%
Magnesiamu54.0mg13%
Fosforasi175.0mg25%
Potasiamu1450.0mg31%
Seleniamu5.8mcg11%
Sodiamu420.0mg18%
Zinki1.1mg10%

Supu ya Viazi na Mboga

Supu rahisi ya kawaida ya mboga inayotengenezwa kwa viazi, karoti, kitunguu, na liki vilivyochemshwa kwa mafuta ya zeituni na kutiwa chumvi. Hii inafanana na supu ya msingi ya kienyeji ya viazi au supu ya mboga.

Viungo


  • Viazi, 250 g

  • Karoti, 90 g

  • Kitunguu, 70 g

  • Liki, 60 g

  • Mafuta ya zeituni, 20 g

  • Chumvi, 30 g


    • Jumla ya uzito: 520 g

    Maelekezo


  • 1. Menya na ukate viazi na karoti vipande vidogo. Kata kitunguu na liki vipande vyembamba.

  • 2. Pasha mafuta ya zeituni kwenye sufuria juu ya moto wa wastani.

  • 3. Ongeza kitunguu na liki, kisha pika hadi vilainike.

  • 4. Ongeza karoti na viazi, kisha koroga ili vifunikwe na mafuta.

  • 5. Ongeza maji ya kutosha kufunika mboga, tia chumvi, kisha chemsha hadi ichemke.

  • 6. Punguza moto na ichemke taratibu hadi mboga zote ziwe laini.

  • 7. Tumikia ikiwa moto kama supu, ikiwa na vipande au ikiwa imesagwa kidogo ukipenda.


    • Muda wa maandalizi na muda wa kupika


  • Muda wa maandalizi: dakika 10

  • Muda wa kupika: dakika 25


    • Vidokezo vya kusaidia


  • Tumia chumvi kidogo zaidi ikiwa chakula hiki kinakusudiwa kuliwa kama sehemu ya mlo wenye vyakula vingine vilivyotiwa viungo.

  • Kwa umbile laini zaidi, saga sehemu au supu yote baada ya kupika.

  • Kuichemsha kwa muda mrefu zaidi kutaongeza ladha ya mboga.
    • VeganVegetarianMediterraneanBila glutenBila maziwaUwiano mzuri
    Pakua kwenye App Store

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.