RUHL
22-09-08, 17:46
ανα 100 γραμ σε σαλατες
Cabbage, raw= λαχανο
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates 5.8 g
- Sugars 3.2 g
- Dietary fiber 2.5 g
Fat 0.1 g
Protein 1.28 g
Thiamin (Vit. B1) 0.061 mg 5%
Riboflavin (Vit. B2) 0.040 mg 3%
Niacin (Vit. B3) 0.234 mg 2%
Pantothenic acid (B5) 0.212 mg 4%
Vitamin B6 0.124 mg 10%
Folate (Vit. B9) 53 μg 13%
Vitamin C 36.6 mg 61%
Calcium 40 mg 4%
Iron 0.47 mg 4%
Magnesium 12 mg 3%
Phosphorus 26 mg 4%
Potassium 170 mg 4%
Zinc 0.18 mg 2%
Cucumber, with peel, raw = αγγουρι
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 70 kJ
Carbohydrates 3.63 g
- Sugars 1.67 g
- Dietary fiber 0.5 g
Fat 0.11 g
Protein 0.65 g
Thiamin (Vit. B1) 0.027 mg 2%
Riboflavin (Vit. B2) 0.033 mg 2%
Niacin (Vit. B3) 0.098 mg 1%
Pantothenic acid (B5) 0.259 mg 5%
Vitamin B6 0.040 mg 3%
Folate (Vit. B9) 7 μg 2%
Vitamin C 2.8 mg 5%
Calcium 16 mg 2%
Iron 0.28 mg 2%
Magnesium 13 mg 4%
Phosphorus 24 mg 3%
Potassium 147 mg 3%
Zinc 0.20 mg 2%
Lettuce (butterhead)= μαρουλι
Nutritional value per 100 g (3.5 oz)
Energy 10 kcal 60 kJ
Carbohydrates 2.2 g
- Dietary fibre 1.1 g
Fat 0.2 g
Protein 1.4 g
Water 96 g
Vitamin A equiv. 166 μg 18%
Folate (Vit. B9) 73 μg 18%
Vitamin C 4 mg 7%
Vitamin K 24 μg 23%
Iron 1.2 mg 10%
Red tomatoes, raw= Ντοματες
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 80 kJ
Carbohydrates 4 g
- Sugars 2.6 g
- Dietary fiber 1 g
Fat 0.2 g
Protein 1 g
Vitamin C 13 mg 22%
Water 95 g
Carrot, raw= Kαροτα
Nutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates 9 g
- Sugars 5 g
- Dietary fibre 3 g
Fat 0.2 g
Protein 1 g
Vitamin A equiv. 835 μg 93%
- β-carotene 8285 μg 77%
Thiamin (Vit. B1) 0.04 mg 3%
Riboflavin (Vit. B2) 0.05 mg 3%
Niacin (Vit. B3) 1.2 mg 8%
Vitamin B6 0.1 mg 8%
Vitamin C 7 mg 12%
Calcium 33 mg 3%
Iron 0.66 mg 5%
Magnesium 18 mg 5%
Phosphorus 35 mg 5%
Potassium 240 mg 5%
Sodium 2.4 mg 0%
Raw Onions=Kρεμυδι
Nutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates 9.34 g
- Sugars 4.24 g
- Dietary fiber 1.7 g
Fat 0.1 g
- saturated 0.042 g
- monounsaturated 0.013 g
- polyunsaturated 0.017 g
Protein 1.1 g
Water 89.11 g
Vitamin A equiv. 0 μg 0%
Thiamin (Vit. B1) 0.046 mg 4%
Riboflavin (Vit. B2) 0.027 mg 2%
Niacin (Vit. B3) 0.116 mg 1%
Vitamin B6 0.12 mg 9%
Folate (Vit. B9) 19 μg 5%
Vitamin B12 0 μg 0%
Vitamin C 7.4 mg 12%
Vitamin E 0.02 mg 0%
Vitamin K 0.4 μg 0%
Calcium 23 mg 2%
Iron 0.21 mg 2%
Magnesium 0.129 mg 0%
Phosphorus 29 mg 4%
Potassium 146 mg 3%
Sodium 4 mg 0%
Zinc 0.17 mg 2%
Cauliflower, raw (edible parts)= Κουνουπιδι
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates 5 g
- Sugars 2.4 g
- Dietary fiber 2.5 g
Fat 0 g
Protein 2 g
Thiamin (Vit. B1) 0.057 mg 4%
Riboflavin (Vit. B2) 0.063 mg 4%
Niacin (Vit. B3) 0.53 mg 4%
Pantothenic acid (B5) 0.65 mg 13%
Vitamin B6 0.22 mg 17%
Folate (Vit. B9) 57 μg 14%
Vitamin C 46 mg 77%
Calcium 22 mg 2%
Iron 0.44 mg 4%
Magnesium 15 mg 4%
Phosphorus 44 mg 6%
Potassium 300 mg 6%
Zinc 0.28 mg 3%
Πιπερια
Pepper, sweet, green raw
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 80 kJ
Carbohydrates 4.64 g
- Sugars 2.40 g
- Dietary fiber 1.7 g
Fat 0.17 g
Protein 0.86 g
Thiamin (Vit. B1) 0.057 mg 4%
Riboflavin (Vit. B2) 0.028 mg 2%
Niacin (Vit. B3) 0.480 mg 3%
Pantothenic acid (B5) 0.099 mg 2%
Vitamin B6 0.224 mg 17%
Folate (Vit. B9) 10 μg 3%
Vitamin C 80.4 mg 134%
Calcium 10 mg 1%
Iron 0.34 mg 3%
Magnesium 10 mg 3%
Phosphorus 20 mg 3%
Potassium 175 mg 4%
Zinc 0.13 mg 1%
Μπροκολο
Broccoli, raw (edible parts), 100g
Nutritional value per 100 g (3.5 oz)
Energy 30 kcal 140 kJ
Carbohydrates 6.64 g
- Sugars 1.7 g
- Dietary fiber 2.6 g
Fat 0.37 g
Protein 2.82 g
Water 89.30g
Vitamin A equiv. 31 μg 3%
- β-carotene 361 μg 3%
Thiamin (Vit. B1) 0.071 mg 5%
Riboflavin (Vit. B2) 0.117 mg 8%
Niacin (Vit. B3) 0.639 mg 4%
Pantothenic acid (B5) 0.573 mg 11%
Vitamin B6 0.175 mg 13%
Folate (Vit. B9) 63 μg 16%
Vitamin C 89.2 mg 149%
Calcium 47 mg 5%
Iron 0.73 mg 6%
Magnesium 21 mg 6%
Phosphorus 66 mg 9%
Potassium 316 mg 7%
Zinc 0.41 mg 4%
Απο τον dave palubo
CARROTS IN THE MEALPLAN:
Offseason, eat as many carrots as you want. Once on my DIET, carrots are a NO-NO since they contain too much natural sugar (it's almost like eating a fruit).
Τι γνωμη εχετε και για τα αλλα λαχανικα που εχουν καποια ποσοστα μικρα μεγαλα ζαχαρης ? επιρεαζουν την γραμμωση η καλυτερα ειναι να τρωμε αυτα που δεν εχουν καθολου ζαχαρη μεσα(για να μην μαλωσουμε τοτε οπως με το γαλα για πολυ λεπτομερειες μηλαω)
Οι αγωνηστικοι τι σαλατες τρωτε ? οτι νανε ουτε που σας νοιαζει αρκει να ειναι πρασηνες? η τρωτε καποιες στις αρχες μετα αλαζετε οταν φτανετε προς το τελος ?
και οι δικοι μας στο φορουμ αγωνηστικοι και αν ξερει καποιος για αλλους ας αναφερει
Και γενικα οποιοες εχει κατι σχετικες πληροφοριες για αυτα ας ποσταρει εδω
Cabbage, raw= λαχανο
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates 5.8 g
- Sugars 3.2 g
- Dietary fiber 2.5 g
Fat 0.1 g
Protein 1.28 g
Thiamin (Vit. B1) 0.061 mg 5%
Riboflavin (Vit. B2) 0.040 mg 3%
Niacin (Vit. B3) 0.234 mg 2%
Pantothenic acid (B5) 0.212 mg 4%
Vitamin B6 0.124 mg 10%
Folate (Vit. B9) 53 μg 13%
Vitamin C 36.6 mg 61%
Calcium 40 mg 4%
Iron 0.47 mg 4%
Magnesium 12 mg 3%
Phosphorus 26 mg 4%
Potassium 170 mg 4%
Zinc 0.18 mg 2%
Cucumber, with peel, raw = αγγουρι
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 70 kJ
Carbohydrates 3.63 g
- Sugars 1.67 g
- Dietary fiber 0.5 g
Fat 0.11 g
Protein 0.65 g
Thiamin (Vit. B1) 0.027 mg 2%
Riboflavin (Vit. B2) 0.033 mg 2%
Niacin (Vit. B3) 0.098 mg 1%
Pantothenic acid (B5) 0.259 mg 5%
Vitamin B6 0.040 mg 3%
Folate (Vit. B9) 7 μg 2%
Vitamin C 2.8 mg 5%
Calcium 16 mg 2%
Iron 0.28 mg 2%
Magnesium 13 mg 4%
Phosphorus 24 mg 3%
Potassium 147 mg 3%
Zinc 0.20 mg 2%
Lettuce (butterhead)= μαρουλι
Nutritional value per 100 g (3.5 oz)
Energy 10 kcal 60 kJ
Carbohydrates 2.2 g
- Dietary fibre 1.1 g
Fat 0.2 g
Protein 1.4 g
Water 96 g
Vitamin A equiv. 166 μg 18%
Folate (Vit. B9) 73 μg 18%
Vitamin C 4 mg 7%
Vitamin K 24 μg 23%
Iron 1.2 mg 10%
Red tomatoes, raw= Ντοματες
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 80 kJ
Carbohydrates 4 g
- Sugars 2.6 g
- Dietary fiber 1 g
Fat 0.2 g
Protein 1 g
Vitamin C 13 mg 22%
Water 95 g
Carrot, raw= Kαροτα
Nutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates 9 g
- Sugars 5 g
- Dietary fibre 3 g
Fat 0.2 g
Protein 1 g
Vitamin A equiv. 835 μg 93%
- β-carotene 8285 μg 77%
Thiamin (Vit. B1) 0.04 mg 3%
Riboflavin (Vit. B2) 0.05 mg 3%
Niacin (Vit. B3) 1.2 mg 8%
Vitamin B6 0.1 mg 8%
Vitamin C 7 mg 12%
Calcium 33 mg 3%
Iron 0.66 mg 5%
Magnesium 18 mg 5%
Phosphorus 35 mg 5%
Potassium 240 mg 5%
Sodium 2.4 mg 0%
Raw Onions=Kρεμυδι
Nutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates 9.34 g
- Sugars 4.24 g
- Dietary fiber 1.7 g
Fat 0.1 g
- saturated 0.042 g
- monounsaturated 0.013 g
- polyunsaturated 0.017 g
Protein 1.1 g
Water 89.11 g
Vitamin A equiv. 0 μg 0%
Thiamin (Vit. B1) 0.046 mg 4%
Riboflavin (Vit. B2) 0.027 mg 2%
Niacin (Vit. B3) 0.116 mg 1%
Vitamin B6 0.12 mg 9%
Folate (Vit. B9) 19 μg 5%
Vitamin B12 0 μg 0%
Vitamin C 7.4 mg 12%
Vitamin E 0.02 mg 0%
Vitamin K 0.4 μg 0%
Calcium 23 mg 2%
Iron 0.21 mg 2%
Magnesium 0.129 mg 0%
Phosphorus 29 mg 4%
Potassium 146 mg 3%
Sodium 4 mg 0%
Zinc 0.17 mg 2%
Cauliflower, raw (edible parts)= Κουνουπιδι
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates 5 g
- Sugars 2.4 g
- Dietary fiber 2.5 g
Fat 0 g
Protein 2 g
Thiamin (Vit. B1) 0.057 mg 4%
Riboflavin (Vit. B2) 0.063 mg 4%
Niacin (Vit. B3) 0.53 mg 4%
Pantothenic acid (B5) 0.65 mg 13%
Vitamin B6 0.22 mg 17%
Folate (Vit. B9) 57 μg 14%
Vitamin C 46 mg 77%
Calcium 22 mg 2%
Iron 0.44 mg 4%
Magnesium 15 mg 4%
Phosphorus 44 mg 6%
Potassium 300 mg 6%
Zinc 0.28 mg 3%
Πιπερια
Pepper, sweet, green raw
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 80 kJ
Carbohydrates 4.64 g
- Sugars 2.40 g
- Dietary fiber 1.7 g
Fat 0.17 g
Protein 0.86 g
Thiamin (Vit. B1) 0.057 mg 4%
Riboflavin (Vit. B2) 0.028 mg 2%
Niacin (Vit. B3) 0.480 mg 3%
Pantothenic acid (B5) 0.099 mg 2%
Vitamin B6 0.224 mg 17%
Folate (Vit. B9) 10 μg 3%
Vitamin C 80.4 mg 134%
Calcium 10 mg 1%
Iron 0.34 mg 3%
Magnesium 10 mg 3%
Phosphorus 20 mg 3%
Potassium 175 mg 4%
Zinc 0.13 mg 1%
Μπροκολο
Broccoli, raw (edible parts), 100g
Nutritional value per 100 g (3.5 oz)
Energy 30 kcal 140 kJ
Carbohydrates 6.64 g
- Sugars 1.7 g
- Dietary fiber 2.6 g
Fat 0.37 g
Protein 2.82 g
Water 89.30g
Vitamin A equiv. 31 μg 3%
- β-carotene 361 μg 3%
Thiamin (Vit. B1) 0.071 mg 5%
Riboflavin (Vit. B2) 0.117 mg 8%
Niacin (Vit. B3) 0.639 mg 4%
Pantothenic acid (B5) 0.573 mg 11%
Vitamin B6 0.175 mg 13%
Folate (Vit. B9) 63 μg 16%
Vitamin C 89.2 mg 149%
Calcium 47 mg 5%
Iron 0.73 mg 6%
Magnesium 21 mg 6%
Phosphorus 66 mg 9%
Potassium 316 mg 7%
Zinc 0.41 mg 4%
Απο τον dave palubo
CARROTS IN THE MEALPLAN:
Offseason, eat as many carrots as you want. Once on my DIET, carrots are a NO-NO since they contain too much natural sugar (it's almost like eating a fruit).
Τι γνωμη εχετε και για τα αλλα λαχανικα που εχουν καποια ποσοστα μικρα μεγαλα ζαχαρης ? επιρεαζουν την γραμμωση η καλυτερα ειναι να τρωμε αυτα που δεν εχουν καθολου ζαχαρη μεσα(για να μην μαλωσουμε τοτε οπως με το γαλα για πολυ λεπτομερειες μηλαω)
Οι αγωνηστικοι τι σαλατες τρωτε ? οτι νανε ουτε που σας νοιαζει αρκει να ειναι πρασηνες? η τρωτε καποιες στις αρχες μετα αλαζετε οταν φτανετε προς το τελος ?
και οι δικοι μας στο φορουμ αγωνηστικοι και αν ξερει καποιος για αλλους ας αναφερει
Και γενικα οποιοες εχει κατι σχετικες πληροφοριες για αυτα ας ποσταρει εδω