Zosakaniza Saladi yophukira
| Kabichi woyera | 150.0 (galamu) |
| karoti | 100.0 (galamu) |
| selari | 50.0 (galamu) |
| liki | 100.0 (galamu) |
| Maapulo | 100.0 (galamu) |
| kirimu | 0.5 (galasi la tirigu) |
Njira yokonzekera
Kuwaza kabichi ndi udzu winawake mu n'kupanga, kabati kaloti ndi maapulo pa coarse grater, kuwaza leeks, nyengo ndi wowawasa kirimu kusakaniza, anaika mu saladi mbale. Lembani saladi ndi maekisi.
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 82.1 | Tsamba 1684 | 4.9% | 6% | 2051 ga |
| Mapuloteni | 1.6 ga | 76 ga | 2.1% | 2.6% | 4750 ga |
| mafuta | 6.1 ga | 56 ga | 10.9% | 13.3% | 918 ga |
| Zakudya | 5.6 ga | 219 ga | 2.6% | 3.2% | 3911 ga |
| zidulo zamagulu | 0.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.6 ga | 20 ga | 8% | 9.7% | 1250 ga |
| Water | 71.4 ga | 2273 ga | 3.1% | 3.8% | 3183 ga |
| ash | 0.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 2200 | Makilogalamu 900 | 244.4% | 297.7% | 41 ga |
| Retinol | 2.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 3.3% | 3750 ga |
| Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 4% | 3000 ga |
| Vitamini B4, choline | 24.5 mg | 500 mg | 4.9% | 6% | 2041 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.4% | 5000 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.1% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 12.4 | Makilogalamu 400 | 3.1% | 3.8% | 3226 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.07 | Makilogalamu 3 | 2.3% | 2.8% | 4286 ga |
| Vitamini C, ascorbic | 21.8 mg | 90 mg | 24.2% | 29.5% | 413 ga |
| Vitamini D, calciferol | Makilogalamu 0.03 | Makilogalamu 10 | 0.3% | 0.4% | 33333 ga |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 4.9% | 2500 ga |
| Vitamini H, biotin | Makilogalamu 1 | Makilogalamu 50 | 2% | 2.4% | 5000 ga |
| Vitamini PP, NO | 0.7656 mg | 20 mg | 3.8% | 4.6% | 2612 ga |
| niacin | 0.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 239.4 mg | 2500 mg | 9.6% | 11.7% | 1044 ga |
| Calcium, CA | 54.3 mg | 1000 mg | 5.4% | 6.6% | 1842 ga |
| Mankhwala a magnesium, mg | 18.4 mg | 400 mg | 4.6% | 5.6% | 2174 ga |
| Sodium, Na | 41.4 mg | 1300 mg | 3.2% | 3.9% | 3140 ga |
| Sulufule, S | 10.6 mg | 1000 mg | 1.1% | 1.3% | 9434 ga |
| Phosphorus, P. | 44.7 mg | 800 mg | 5.6% | 6.8% | 1790 ga |
| Mankhwala, Cl | 31.1 mg | 2300 mg | 1.4% | 1.7% | 7395 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 205.4 | ~ | |||
| Wopanga, B. | Makilogalamu 121.7 | ~ | |||
| Vanadium, V | Makilogalamu 16.3 | ~ | |||
| Iron, Faith | 1 mg | 18 mg | 5.6% | 6.8% | 1800 ga |
| Ayodini, ine | Makilogalamu 3.2 | Makilogalamu 150 | 2.1% | 2.6% | 4688 ga |
| Cobalt, Co. | Makilogalamu 1.3 | Makilogalamu 10 | 13% | 15.8% | 769 ga |
| Lifiyamu, Li | Makilogalamu 0.9 | ~ | |||
| Manganese, Mn | 0.0807 mg | 2 mg | 4% | 4.9% | 2478 ga |
| Mkuwa, Cu | Makilogalamu 53.5 | Makilogalamu 1000 | 5.4% | 6.6% | 1869 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.6 | Makilogalamu 70 | 10.9% | 13.3% | 921 ga |
| Nickel, ndi | Makilogalamu 7.5 | ~ | |||
| Rubidium, Rb | Makilogalamu 11 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 0.1% | 91667 ga |
| Zamadzimadzi, F | Makilogalamu 15.2 | Makilogalamu 4000 | 0.4% | 0.5% | 26316 ga |
| Chrome, Kr | Makilogalamu 2.4 | Makilogalamu 50 | 4.8% | 5.8% | 2083 ga |
| Nthaka, Zn | 0.2316 mg | 12 mg | 1.9% | 2.3% | 5181 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.2 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 4.8 ga | maulendo 100 г |
Mphamvu ndi 82,1 kcal.
Saladi yophukira mavitamini ndi michere yambiri monga: vitamini A - 244,4%, vitamini C - 24,2%, cobalt - 13%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA saladi Yophukira PER 100 g
- Tsamba 28
- Tsamba 35
- Tsamba 13
- Tsamba 36
- Tsamba 47
- Tsamba 162
Tags: Momwe mungamaphike