Zamkatimu
Zosakaniza Katsitsumzukwa ndi Rice Casserole
| katsitsumzukwa | 400.0 (galamu) |
| mpunga groats | 200.0 (galamu) |
| mafuta nyama | 100.0 (galamu) |
| madzi | 2.0 (supuni ya tiyi) |
| dzira la nkhuku | 3.0 (chidutswa) |
| ng'ombe ya mkaka | 3.0 (supuni ya tebulo) |
| mchere wa tebulo | 0.5 (supuni ya tiyi) |
| batala | 2.0 (supuni ya tebulo) |
Njira yokonzekera
Mosamala pezani katsitsumzukwa ndi mpeni wakuthwa, osamala kuti musawononge mitu - gawo lofunika kwambiri. Mangani katsitsumzukwa m'magulu 10, dulani malekezero ake mozungulira ndikuyika mupoto ndi madzi otentha amchere kuti madzi afike pakatikati pa mphukira. Kuphika kwa mphindi 15 mpaka 20 kutentha kwambiri mpaka kufewetsa, koma osagwedeza, apo ayi katsitsumzukwa kadzasiya kununkhira ndikukhala madzi. Sungani madzi ndikumasula magulu a katsitsumzukwa. Sanjani mpunga, pukutani mu chopukutira choyera, ikani mu poto ndi mafuta otenthetsa, ndikuyambitsa, kutentha mpaka kuwonekera (osati bulauni!). Imwani ndi madzi otentha ndi simmer, yokutidwa. Ikani mpunga wotupa mumtambo wosanjikiza wamafuta, ikani katsitsumzukwa kophika pamwamba, kutsanulira ndi mazira osakanizidwa ndi mkaka, ndikufalitsa batala pamwamba. Kuphika mu uvuni.
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
| Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
| Mtengo wa calorie | Tsamba 137.5 | Tsamba 1684 | 8.2% | 6% | 1225 ga |
| Mapuloteni | 2.7 ga | 76 ga | 3.6% | 2.6% | 2815 ga |
| mafuta | 9.2 ga | 56 ga | 16.4% | 11.9% | 609 ga |
| Zakudya | 11.7 ga | 219 ga | 5.3% | 3.9% | 1872 ga |
| zidulo zamagulu | 16.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.8 ga | 20 ga | 4% | 2.9% | 2500 ga |
| Water | 69.8 ga | 2273 ga | 3.1% | 2.3% | 3256 ga |
| ash | 0.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 70 | Makilogalamu 900 | 7.8% | 5.7% | 1286 ga |
| Retinol | 0.07 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 ga |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 ga |
| Vitamini B4, choline | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 ga |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 ga |
| Vitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 ga |
| Vitamini B9, folate | Makilogalamu 3.5 | Makilogalamu 400 | 0.9% | 0.7% | 11429 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.06 | Makilogalamu 3 | 2% | 1.5% | 5000 ga |
| Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 ga |
| Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 1.5% | 5000 ga |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 ga |
| Vitamini H, biotin | Makilogalamu 2.4 | Makilogalamu 50 | 4.8% | 3.5% | 2083 ga |
| Vitamini PP, NO | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 ga |
| niacin | 0.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 ga |
| Calcium, CA | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 ga |
| Pakachitsulo, Si | 15.9 mg | 30 mg | 53% | 38.5% | 189 ga |
| Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 ga |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 ga |
| Sulufule, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 ga |
| Phosphorus, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 ga |
| Mankhwala, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 1.6 | ~ | |||
| Wopanga, B. | Makilogalamu 19.1 | ~ | |||
| Iron, Faith | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 ga |
| Ayodini, ine | Makilogalamu 2.3 | Makilogalamu 150 | 1.5% | 1.1% | 6522 ga |
| Cobalt, Co. | Makilogalamu 1.1 | Makilogalamu 10 | 11% | 8% | 909 ga |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 ga |
| Mkuwa, Cu | Makilogalamu 48.7 | Makilogalamu 1000 | 4.9% | 3.6% | 2053 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 1.7 | Makilogalamu 70 | 2.4% | 1.7% | 4118 ga |
| Nickel, ndi | Makilogalamu 0.4 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.4 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 0.1% | 91667 ga |
| Olimba, Sr. | Makilogalamu 0.6 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 13.5 | Makilogalamu 4000 | 0.3% | 0.2% | 29630 ga |
| Chrome, Kr | Makilogalamu 0.7 | Makilogalamu 50 | 1.4% | 1% | 7143 ga |
| Nthaka, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 11.4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 0.8 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 48.2 mg | pa 300 mg |
Mphamvu ndi 137,5 kcal.
Katsitsumzukwa ndi mpunga casserole mavitamini ndi michere yambiri monga: silicon - 53%, klorini - 11,7%, cobalt - 11%
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
CALORIE NDI CHIKHALIDWE CHOPHUNZITSIDWA KWA ZOKHUDZA ZOKHUDZA Casserole kuchokera ku katsitsumzukwa ndi mpunga PER 100 g
- Tsamba 21
- Tsamba 333
- Tsamba 899
- Tsamba 0
- Tsamba 157
- Tsamba 60
- Tsamba 0
- Tsamba 661
Tags: Momwe mungaphike, kalori 137,5 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika katsitsumzukwa ndi mpunga casserole, Chinsinsi, zopatsa mphamvu, michere