Zosakaniza Azu
mafuta nyama | 15.0 (galamu) |
phwetekere | 20.0 (galamu) |
anyezi | 42.0 (galamu) |
ufa wa tirigu, umafunika | 6.0 (galamu) |
tomato | 47.0 (galamu) |
kuzifutsa nkhaka | 50.0 (galamu) |
mbatata | 133.0 (galamu) |
adyo anyezi | 1.0 (galamu) |
ng'ombe, brisket (zamkati) | 216.0 (galamu) |
madzi | 30.0 (galamu) |
mchere wa tebulo | 2.0 (galamu) |
Tsamba la Bay | 0.1 (galamu) |
Nyama, imadulidwa mu 10-15 g cubes, yokazinga, kutsanulira ndi msuzi kapena madzi otentha, phwetekere ya browned imaphatikizidwa ndikuwotchera pafupifupi mpaka kuphika mu chidebe chosindikizidwa ndi chithupsa chochepa. Msuzi wakonzedwa pa otsala msuzi. momwe mumayika nkhaka zowaza zidutswa, anyezi, tsabola, mchere Thirani nyama mu msuzi, onjezerani mbatata yokazinga ndi mphodza kwa mphindi 15-20. 5-10 mphindi musanaphike, ikani tomato watsopano (gawo I), tsamba la bay. Nyengo mbale yomalizidwa ndi adyo wosweka. Mbaleyo imatha kuphikidwa ndekha popanda tomato, ndikuwonjezera kudzazidwa ndi mbatata ya 45 g. Pofuna kugawa, mbatata ndi tomato zimatha kuyikidwa padera. Aza amatulutsidwa pamodzi ndi msuzi ndi mbale yotsatira
Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 177.62 | Tsamba 1684 | 10.5% | 5.9% | 948 ga |
Mapuloteni | 9.3114 ga | 76 ga | 12.3% | 6.9% | 816 ga |
mafuta | 12.2569 ga | 56 ga | 21.9% | 12.3% | 457 ga |
Zakudya | 7.2551 ga | 219 ga | 3.3% | 1.9% | 3019 ga |
zidulo zamagulu | 0.3472 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.165 ga | 20 ga | 5.8% | 3.3% | 1717 ga |
Water | 68.5101 ga | 2273 ga | 3% | 1.7% | 3318 ga |
ash | 1.8494 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 27.4767 | Makilogalamu 900 | 3.1% | 1.7% | 3276 ga |
beta carotenes | 0.1649 mg | 5 mg | 3.3% | 1.9% | 3032 ga |
beta Cryptoxanthin | Makilogalamu 0.1098 | ~ | |||
Lopopeni | Makilogalamu 0.0137 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 0.4691 | ~ | |||
Vitamini B1, thiamine | 0.0686 mg | 1.5 mg | 4.6% | 2.6% | 2187 ga |
Vitamini B2, riboflavin | 0.1234 mg | 1.8 mg | 6.9% | 3.9% | 1459 ga |
Vitamini B4, choline | 35.3991 mg | 500 mg | 7.1% | 4% | 1412 ga |
Vitamini B5, pantothenic | 0.3817 mg | 5 mg | 7.6% | 4.3% | 1310 ga |
Vitamini B6, pyridoxine | 0.3155 mg | 2 mg | 15.8% | 8.9% | 634 ga |
Vitamini B9, folate | Makilogalamu 9.0764 | Makilogalamu 400 | 2.3% | 1.3% | 4407 ga |
Vitamini B12, cobalamin | Makilogalamu 1.2851 | Makilogalamu 3 | 42.8% | 24.1% | 233 ga |
Vitamini C, ascorbic | 6.0383 mg | 90 mg | 6.7% | 3.8% | 1490 ga |
Vitamini E, alpha tocopherol, TE | 2.2133 mg | 15 mg | 14.8% | 8.3% | 678 ga |
Popanga madzi a gamma Tocopherol | 0.0104 mg | ~ | |||
kutcheru | 0.0002 mg | ~ | |||
Vitamini H, biotin | Makilogalamu 1.7288 | Makilogalamu 50 | 3.5% | 2% | 2892 ga |
Vitamini K, phylloquinone | Makilogalamu 1.2281 | Makilogalamu 120 | 1% | 0.6% | 9771 ga |
Vitamini PP, NO | 4.2877 mg | 20 mg | 21.4% | 12% | 466 ga |
niacin | 2.742 mg | ~ | |||
betaine | 0.0204 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 396.0071 mg | 2500 mg | 15.8% | 8.9% | 631 ga |
Calcium, CA | 20.147 mg | 1000 mg | 2% | 1.1% | 4964 ga |
Mankhwala a magnesium, mg | 24.2373 mg | 400 mg | 6.1% | 3.4% | 1650 ga |
Sodium, Na | 336.6312 mg | 1300 mg | 25.9% | 14.6% | 386 ga |
Sulufule, S | 131.8535 mg | 1000 mg | 13.2% | 7.4% | 758 ga |
Phosphorus, P. | 118.547 mg | 800 mg | 14.8% | 8.3% | 675 ga |
Mankhwala, Cl | 328.6934 mg | 2300 mg | 14.3% | 8.1% | 700 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 300.1831 | ~ | |||
Wopanga, B. | Makilogalamu 66.5904 | ~ | |||
Vanadium, V | Makilogalamu 45.3478 | ~ | |||
Iron, Faith | 2.0252 mg | 18 mg | 11.3% | 6.4% | 889 ga |
Ayodini, ine | Makilogalamu 5.6046 | Makilogalamu 150 | 3.7% | 2.1% | 2676 ga |
Cobalt, Co. | Makilogalamu 6.1968 | Makilogalamu 10 | 62% | 34.9% | 161 ga |
Lifiyamu, Li | Makilogalamu 23.4348 | ~ | |||
Manganese, Mn | 0.1409 mg | 2 mg | 7% | 3.9% | 1419 ga |
Mkuwa, Cu | Makilogalamu 157.6773 | Makilogalamu 1000 | 15.8% | 8.9% | 634 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 9.4247 | Makilogalamu 70 | 13.5% | 7.6% | 743 ga |
Nickel, ndi | Makilogalamu 7.459 | ~ | |||
Kutsogolera, Sn | Makilogalamu 37.4169 | ~ | |||
Rubidium, Rb | Makilogalamu 214.3776 | ~ | |||
Selenium, Ngati | Makilogalamu 0.1803 | Makilogalamu 55 | 0.3% | 0.2% | 30505 ga |
Zamadzimadzi, F | Makilogalamu 52.3437 | Makilogalamu 4000 | 1.3% | 0.7% | 7642 ga |
Chrome, Kr | Makilogalamu 7.8265 | Makilogalamu 50 | 15.7% | 8.8% | 639 ga |
Nthaka, Zn | 1.831 mg | 12 mg | 15.3% | 8.6% | 655 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 5.2656 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.4625 ga | maulendo 100 г | |||
sterols | |||||
Ma Phytosterols | 0.2105 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.5271 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.0013 ga | ~ | |||
14: 0 Zachinsinsi | 0.0006 ga | ~ | |||
16: 0 Palmitic | 0.005 ga | ~ | |||
18: 0 Stearin | 0.0004 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.0061 ga | Mphindi 16.8 г | |||
16: 1 Palmitoleic | 0.0003 ga | ~ | |||
18:1 Olein (omega-9) | 0.0057 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.0078 ga | kuchokera 11.2 mpaka 20.6 | 0.1% | 0.1% | |
18: 2 Linoleic | 0.0051 ga | ~ | |||
18: 3 Wachisoni | 0.0028 ga | ~ | |||
Omega-3 mafuta acids | 0.0028 ga | kuchokera 0.9 mpaka 3.7 | 0.3% | 0.2% | |
Omega-6 mafuta acids | 0.0051 ga | kuchokera 4.7 mpaka 16.8 | 0.1% | 0.1% |
Mphamvu ndi 177,62 kcal.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
- Tsamba 899
- Tsamba 102
- Tsamba 41
- Tsamba 334
- Tsamba 24
- Tsamba 13
- Tsamba 77
- Tsamba 149
- Tsamba 225
- Tsamba 0
- Tsamba 0
- Tsamba 313