Ingredients Assorted fruit
| banana | 1.0 (piece) |
| mandarin | 2.0 (piece) |
| orange | 1.0 (piece) |
| yogurt | 100.0 (gram) |
You will need one banana, a couple of kiwi, two tangerines, an orange, and a glass of pure yogurt (no fruit or berry slices). Peel the banana and cut into slices. Peel and cut the kiwi into circles, and then each circle into four more parts along the radius. The result will be “quarters”. Peel and vein the tangerine, then gently divide into slices. Peel the orange, too, and peel it, then gently tear each slice across into three parts. Put all this in a deep, preferably porcelain bowl, pour out all the yogurt and only then mix thoroughly, preferably with a spoon made of non-oxidizing material. will be completely different. 1. The tangerine must be carefully cut into slices. Broken slices, from which juice flows or are rejected or washed with water. Depending on the degree of rupture. There should be no juice! Likewise with an orange. It must be torn into pieces, not cut. It is also advisable to wash off the juice with water. Shake off the water well or blot the slices with a napkin. The fact is that the acid that gets into the yogurt with the juice will cause it to curdle. You will get cottage cheese, which will kill both the taste and type of dish. For the same reason, stir the salad after adding the yogurt. The less juice a dish contains, the longer it can stand before being consumed. 2. To feel all the beauty of the bouquet, you must not only carefully and carefully mix the salad, but it is desirable to eat so that all the ingredients are eaten at a time. That is, the spoon should contain pieces of all products. banana 1 pc. kiwi 2 pcs. tangerines 2 pcs. orange 1 pc. yogurt 100 g.
Nutritional value and chemical composition.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 59.4 kCal | 1684 kCal | 3.5% | 5.9% | 2835 g |
| Proteins | 2.4 g | 76 g | 3.2% | 5.4% | 3167 g |
| Fats | 1.3 g | 56 g | 2.3% | 3.9% | 4308 g |
| Carbohydrates | 10.3 g | 219 g | 4.7% | 7.9% | 2126 g |
| organic acids | 0.7 g | ~ | |||
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 10.9% | 1538 g |
| Water | 55.7 g | 2273 g | 2.5% | 4.2% | 4081 g |
| Ash | 0.4 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 60 μg | 900 μg | 6.7% | 11.3% | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.5% | 3750 g |
| Vitamin B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 8.4% | 2000 g |
| Vitamin B4, choline | 13.5 mg | 500 mg | 2.7% | 4.5% | 3704 g |
| Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.7% | 2500 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 8.4% | 2000 g |
| Vitamin B9, folate | 3.2 μg | 400 μg | 0.8% | 1.3% | 12500 g |
| Vitamin B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 5.6% | 3000 g |
| Vitamin C, ascorbic | 27.1 mg | 90 mg | 30.1% | 50.7% | 332 g |
| Vitamin E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 2.2% | 7500 g |
| Vitamin H, biotin | 0.3 μg | 50 μg | 0.6% | 1% | 16667 g |
| Vitamin PP, NE | 0.6984 mg | 20 mg | 3.5% | 5.9% | 2864 g |
| niacin | 0.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 197.4 mg | 2500 mg | 7.9% | 13.3% | 1266 g |
| Calcium, Ca | 59.4 mg | 1000 mg | 5.9% | 9.9% | 1684 g |
| Magnesium, Mg | 18.2 mg | 400 mg | 4.6% | 7.7% | 2198 g |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 3.7% | 4483 g |
| Sulfur, S | 11.7 mg | 1000 mg | 1.2% | 2% | 8547 g |
| Phosphorus, P | 47.2 mg | 800 mg | 5.9% | 9.9% | 1695 g |
| Chlorine, Cl | 34.5 mg | 2300 mg | 1.5% | 2.5% | 6667 g |
| Trace Elements | |||||
| Bohr, B | 53 μg | ~ | |||
| Iron, Fe | 0.2 mg | 18 mg | 1.1% | 1.9% | 9000 g |
| Iodine, I | 3.6 μg | 150 μg | 2.4% | 4% | 4167 g |
| Cobalt, Co | 0.6 μg | 10 μg | 6% | 10.1% | 1667 g |
| Manganese, Mn | 0.0109 mg | 2 mg | 0.5% | 0.8% | 18349 g |
| Copper, Cu | 23.1 μg | 1000 μg | 2.3% | 3.9% | 4329 g |
| Molybdenum, Mo. | 1.7 μg | 70 μg | 2.4% | 4% | 4118 g |
| Selenium, Se | 0.7 μg | 55 μg | 1.3% | 2.2% | 7857 g |
| Fluorine, F | 11.7 μg | 4000 μg | 0.3% | 0.5% | 34188 g |
| Chrome, Cr | 0.7 μg | 50 μg | 1.4% | 2.4% | 7143 g |
| Zinc, Zn | 0.1935 mg | 12 mg | 1.6% | 2.7% | 6202 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.3 g | ~ | |||
| Mono- and disaccharides (sugars) | 7.1 g | max 100 г |
The energy value is 59,4 kcal.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
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