Tastavo ็”จไฝ ็š„่ฏญ่จ€็œ‹้คๅŽ…่œๅ• ็™ปๅฝ•
ไธญๆ–‡๏ผˆ็ฎ€ไฝ“๏ผ‰

Chana Masala (Chickpea cooked in onion, tomato, red & green pepper)

โ‚ฌ6

๐•™๐•š๐•ž๐•’๐•๐•’๐•ช๐•’ ๐•ฅ๐•’๐•Ÿ๐••๐• ๐• ๐•ฃ๐•š ยท ่ดๅฐผๅคšๅง†

็”จๆด‹่‘ฑใ€็•ช่Œ„ไปฅๅŠ็บขๆค’ๅ’Œ้’ๆค’็ƒนๅˆถ็š„้นฐๅ˜ด่ฑ†ใ€‚

่ฅๅ…ปๆˆๅˆ†

โ‰ˆ 500 ๅƒๅกยฑ 30% ยท ๆฏไปฝ็บฆ 335 ๅ…‹
  • ่›‹็™ฝ่ดจ20 g
    18%
  • ่„‚่‚ช22 g
    45%
  • ็ขณๆฐดๅŒ–ๅˆ็‰ฉ42 g
    38%
ๅ…ถไธญ้ฅฑๅ’Œ่„‚่‚ช
2 g
ๅ…ถไธญ็ณ–
9.3 g
่†ณ้ฃŸ็บค็ปด
27 g
็›
1.9 g

็ปด็”Ÿ็ด ๅ’Œ็Ÿฟ็‰ฉ่ดจ๏ผˆๅ ๅ‚่€ƒๆ‘„ๅ…ฅ้‡็š„็™พๅˆ†ๆฏ”๏ผ‰

  • ็ปด็”Ÿ็ด E 55%
  • ้’พ 48%
  • ้“ 39%
  • ๅถ้…ธ 38%
  • ้• 32%
  • ้”Œ 28%
  • ็ปด็”Ÿ็ด B1 27%
  • ้’™ 19%
  • ็ปด็”Ÿ็ด C 16%

ๆ นๆฎ่ฏฅ่œๅ“็š„ๆ ‡ๅ‡†้ฃŸ่ฐฑๅ’Œ้ฃŸ็‰ฉๆˆๅˆ†่กจ่ฎก็ฎ—๏ผ›้คๅŽ…็š„้ฃŸ่ฐฑๅ’Œไปฝ้‡ๅฏ่ƒฝไธๅŒใ€‚

ๆฅๆบ: BLS 4.0, Max Rubner-Institut (CC BY 4.0); USDA FoodData Central

่ฟ™้“่œ็š„ไฟกๆฏๆญฃๅœจๅ‡†ๅค‡ไธญใ€‚

ไฝ ๅ–œๆฌข่ฟ™้“่œๅ—๏ผŸ

Chana Masala (Chickpea cooked in onion, tomato, red & green pepper)๏ผš่ฟ˜่ƒฝๅœจๅ“ช้‡Œๅƒ ่ฟ”ๅ›ž ๐•™๐•š๐•ž๐•’๐•๐•’๐•ช๐•’ ๐•ฅ๐•’๐•Ÿ๐••๐• ๐• ๐•ฃ๐•š ็š„่œๅ•