Fructe - valoarea nutritiva

Fructele sanatoase tot anul - Sunt alimente de natura vegetala si o sursa naturala de glucide, saruri minerale alcalinizante, vitamine si apa. Consumate zilnic, acestea asigura o dieta echilibrata, reduce pofta de mancare dar asigura necesarul de energie prin continutul lor bogat in fructoza. In majoritatea dietelor alimentare se intelnesc fructe precum: lamai, pere, capsuni, visine, cirese, etc. datorita continutului de vitamina C si beta-caroten. Pe parcursul intregului an, magazinele sunt pline de fructe aflate in diferite stari: proaspete, sub forma de compot sau dulceata, dar si uscate. Valoarea nutritiva a fructelor
Fructe 100g Kcal Proteine Lipide Glucide Vitamine
Ananas 48 0.40 - 12.00 A, B, C, Calciu(7mg), Fosfor(7mg), Magneziu(14mg), Cupru, Fier, Iod
Avocado 160 1.90 14.66 8.50 A, B, C, E, Calciu(24mg), Magneziu(6mg), Potasiu(10mg), Fier
Banane 66 1.30 0.30 22.80 A, B, C, B6, Calciu(10mg), Fosfor(20mg), Magneziu(29mg), Fier, Zinc
Caise 57 0.90 0.40 11.10 A, B, C, Calciu(14mg), Fosfor(19mg), Magneziu(8mg), Fier
Capsuni 50 0.80 0.30 7.70 B1, B2, B6, C, E, K, Calciu(14mg), Fosfor(19mg), Fier, Iod, Mangan
Cirese 81 1.00 0.20 16.00 B, C, K, Calciu(15mg), Magneziu(19mg), Fier, Potasiu
Grapefruit 30 0.50 0.10 8.10 A, B1, B2, B5, C, Calciu(12mg), Fosfor(9mg), Fier, Potasiu
Gutui 65 0.80 0.10 15.00 A, B1, B2, B6, C, PP, Calciu(11mg), Fosfor(17mg), Fier, Sodiu, Potasiu
Kiwi 60 2.60 0.20 11.00 A, B, C, D, B1, Calciu(26mg), Fosfor(40mg), Magneziu(30mg)
Lamai 36 1.00 0.30 9.30 B, C, Calciu(26mg), Fosfor(16mg), Fier, Magneziu, Mangan, Potasiu
Mere 50 0.30 0.20 12.80 A, B1, b2, C, Calciu(7mg), Fosfor(7mg), Fier, Magneziu, Potasiu
Pepene G 23 0.80 0.20 8.20 A, B6, C, Magneziu(10mg), Potasiu, Niacina sau Tiamina
Pepene V 30 0.50 0.20 7.60 A, B6, C, Fosfor(9mg), Magneziu(11mg), Potasiu
Pere 79 0.50 0.10 15.50 A, C, K, B2, B3, B6, Calciu, Cupru, Magneziu, Potasiu, Mangan
Piersici 45 0.80 0.30 9.50 A, C, E, Calciu(5mg), Fosfor(12mg), Magneziu(7mg), Seleniu
Portocale 47 0.90 0.10 11.80 A, B, C, Calciu(40mg), Fosfor(10mg),Magneziu(14mg), Cupru,
Prune 89 0.70 - 11.40 A, B1, B2, Fosfor(10mg), Calciu, Fier, Mangan, Potasiu, Sodiu
Rodii 68 1.10 - 17.20 A, B, C, E, K, Potasiu(25mg)
Struguri 98 0.80 0.20 18.10 A, B, C, K, PP, Calciu(11mg),Fosfor(13), Magneziu, Potasiu, Siliciu
Visine 66 1.00 0.30 1.20 B1, B6, C, Cobalt(11mg), Fier(21mg), Magneziu(28mg)
Alune 567 26.00 49.00 16.00 A, B, C, E, Calciu(37mg), Fier(22mg), Fosfor, Potasiu
Nuci 650 15.00 62.10 17.20 B1, B2, B5, C, PP, Cupru(17mg), Fier(29mg), Fosfor, Potasiu
Smochine 267 3.10 0.90 63.90 A, B1, B2, C, Calciu(26mg), Fosfor, Potasiu
Stafide 306 2.30 0.50 79.20 B6, C, K, Calciu, Cupru, Fier, Fosfor, Magneziu
Fructe uscate 100g Kcal Proteine Lipide Glucide Vitamine
Curmale 284 - 0.60 75.00 Calciu, Cupru, Fosfor, Magneziu, Potasiu
Mere uscate 239 - 1.00 55.00 A, B1, B2, C. Potasiu, Calciu, Fier, Seleniu
Pere uscate 300 - 0.40 70.00 A, B1, B2, C. Potasiu, Calciu, Fier, Seleniu
Prune uscate 306 - 0.50 71.00 A si B, Potasiu, Calciu, Fosfor
Smochine 267 - 1.30 58.00 B1, B2, Potasiu, Magneziu, Fier,Fluor, Calciu, Zinc
Stafide 306 - 0.50 71.00 A, B1, B2, C. Potasiu, Calciu, Fier, Seleniu
Compoturi 100g Kcal Proteine Lipide Glucide Vitamine
C. de caise 59 - - 14.00 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de cirese 65 - - 15.50 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C.de gutui 70 - - 17.00 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de mere 73 - - 17.50 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de pere 85 - - 20.50 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de piersici 68 - - 16.10 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de prune 64 - - 15.30 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de visine 65 - - 15.50 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
C. de struguri 80 - - 19.00 B1(0,02mg);C(3mg);Calciu(15mg);Fier(1,7mg)
Suc de rosii 25 - - 5.00 K, B1, B2, B5, B6, Potasiu, Magneziu, Fier, Fosfor, Sodiu, Zinc, Crom

Raci fierti

Se iau racii proaspeti,se scoate intestinul negru,se freaca putin pe burta cu o perie din fire de orez si se pun apoi  intr-un vas cu apa fierbinte dinainte. Intr-o oala se pune apa suficienta...
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