Contents [show]
Bestanddele Lensiesop
| water | 1500.0 (gram) |
| linz | 200.0 (gram) |
| wortel | 1.0 (stuk) |
| ui | 1.0 (stuk) |
| tafelsout | 0.5 (teelepel) |
| groenui | 30.0 (gram) |
| room | 1.0 (korrelglas) |
| botter | 1.0 (tafellepel) |
Metode van voorbereiding
Week lensies vir 3 uur. Soteer die uie en wortels vir 3 minute in botter. Kombineer bruin groente met lensies en prut tot sag in 'n bietjie water. Voeg kookwater by die voorbereide bredies. Kook. Bedien met suurroom en kruie.
U kan u eie resep opstel met inagneming van die verlies aan vitamiene en minerale met behulp van die reseprekenaar in die toepassing.
Voedingswaarde en chemiese samestelling.
Die tabel toon die inhoud van voedingstowwe (kalorieë, proteïene, vette, koolhidrate, vitamiene en minerale) per 100 gram eetbare deel.
| voedingstowwe | Hoeveelheid | Norm ** | % van die norm in 100 g | % van die norm in 100 kcal | 100% normaal |
| Kaloriewaarde | 67.8 kCal | 1684 kCal | 4% | 5.9% | 2484 g |
| Proteïene | 2.5 g | 76 g | 3.3% | 4.9% | 3040 g |
| Vette | 4.2 g | 56 g | 7.5% | 11.1% | 1333 g |
| Koolhidrate | 5.2 g | 219 g | 2.4% | 3.5% | 4212 g |
| organiese sure | 9.5 g | ~ | |||
| Spysverteringsvesel | 0.7 g | 20 g | 3.5% | 5.2% | 2857 g |
| water | 79.6 g | 2273 g | 3.5% | 5.2% | 2856 g |
| Ash | 0.3 g | ~ | |||
| Vitamiene | |||||
| Vitamien A, RE | 300 μg | 900 μg | 33.3% | 49.1% | 300 g |
| Retinol | 0.3 mg | ~ | |||
| Vitamien B1, tiamien | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 g |
| Vitamien B2, riboflavien | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 g |
| Vitamien B4, cholien | 12.1 mg | 500 mg | 2.4% | 3.5% | 4132 g |
| Vitamien B5, pantoteen | 0.009 mg | 5 mg | 0.2% | 0.3% | 55556 g |
| Vitamien B6, piridoksien | 0.01 mg | 2 mg | 0.5% | 0.7% | 20000 g |
| Vitamien B9, folaat | 1.4 μg | 400 μg | 0.4% | 0.6% | 28571 g |
| Vitamien B12, kobalamien | 0.04 μg | 3 μg | 1.3% | 1.9% | 7500 g |
| Vitamien C, askorbies | 0.6 mg | 90 mg | 0.7% | 1% | 15000 g |
| Vitamien D, kalsiferol | 0.02 μg | 10 μg | 0.2% | 0.3% | 50000 g |
| Vitamien E, alfa-tokoferol, TE | 0.1 mg | 15 mg | 0.7% | 1% | 15000 g |
| Vitamien H, biotien | 0.4 μg | 50 μg | 0.8% | 1.2% | 12500 g |
| Vitamien PP, NEE | 0.615 mg | 20 mg | 3.1% | 4.6% | 3252 g |
| niasien | 0.2 mg | ~ | |||
| makrovoedingstowwe | |||||
| Kalium, K | 81.3 mg | 2500 mg | 3.3% | 4.9% | 3075 g |
| Kalsium, Ca | 19.1 mg | 1000 mg | 1.9% | 2.8% | 5236 g |
| Silikon, Si | 7.1 mg | 30 mg | 23.7% | 35% | 423 g |
| Magnesium, mg | 8.9 mg | 400 mg | 2.2% | 3.2% | 4494 g |
| Natrium, Na | 13.9 mg | 1300 mg | 1.1% | 1.6% | 9353 g |
| Swael, S | 16.7 mg | 1000 mg | 1.7% | 2.5% | 5988 g |
| Fosfor, P | 33.5 mg | 800 mg | 4.2% | 6.2% | 2388 g |
| Chloor, Cl | 161 mg | 2300 mg | 7% | 10.3% | 1429 g |
| Spoorelemente | |||||
| Aluminium, Al | 36.2 μg | ~ | |||
| Bohr, B. | 62.5 μg | ~ | |||
| Vanadium, V | 2.1 μg | ~ | |||
| Yster, Fe | 1.5 mg | 18 mg | 8.3% | 12.2% | 1200 g |
| Jodium, ek | 1.2 μg | 150 μg | 0.8% | 1.2% | 12500 g |
| Kobalt, Co | 1.3 μg | 10 μg | 13% | 19.2% | 769 g |
| Litium, Li | 0.1 μg | ~ | |||
| Mangaan, Mn | 0.1176 mg | 2 mg | 5.9% | 8.7% | 1701 g |
| Koper, Cu | 65.5 μg | 1000 μg | 6.6% | 9.7% | 1527 g |
| Molibdeen, Mo. | 8.2 μg | 70 μg | 11.7% | 17.3% | 854 g |
| Nikkel, Ni | 14.4 μg | ~ | |||
| Rubidium, Rb | 10.7 μg | ~ | |||
| Selenium, as | 1.8 μg | 55 μg | 3.3% | 4.9% | 3056 g |
| Titan, jy | 26.4 μg | ~ | |||
| Fluoor, F | 5.4 μg | 4000 μg | 0.1% | 0.1% | 74074 g |
| Chrome, Kr | 1.1 μg | 50 μg | 2.2% | 3.2% | 4545 g |
| Sink, Zn | 0.2707 mg | 12 mg | 2.3% | 3.4% | 4433 g |
| Verteerbare koolhidrate | |||||
| Stysel en dekstrien | 3.4 g | ~ | |||
| Mono- en disakkariede (suikers) | 0.6 g | maksimum 100 г |
Die energiewaarde is 67,8 kcal.
Lensiesop ryk aan vitamiene en minerale soos: vitamien A - 33,3%, silikon - 23,7%, kobalt - 13%, molibdeen - 11,7%
- Vitamien A is verantwoordelik vir normale ontwikkeling, voortplantingsfunksie, vel- en ooggesondheid en die handhawing van immuniteit.
- Silicon word ingesluit as 'n strukturele komponent in glikosaminoglikane en stimuleer kollageensintese.
- Cobalt is deel van vitamien B12. Aktiveer ensieme van vetsuurmetabolisme en foliensuurmetabolisme.
- Molibdeen is 'n mede-faktor van baie ensieme wat die metabolisme van swaelbevattende aminosure, puriene en pirimidiene lewer.
KALORIEë EN CHEMIESE SAMESTELLING VAN DIE RESEPBESTANDDELE Lensiesop PER 100 g
- 0 kCal
- 295 kCal
- 35 kCal
- 41 kCal
- 0 kCal
- 20 kCal
- 162 kCal
- 661 kCal
Tags: Hoe om te kook, kalorie-inhoud 67,8 kcal, chemiese samestelling, voedingswaarde, watter vitamiene, minerale, kookmetode Lensiesop, resep, kalorieë, voedingstowwe