Zamkatimu
Zakudya za calorie
| Zogulitsa kuchokera ku mazira a nkhuku | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| 1 ma PC dzira (yophika kapena yaiwisi) | 77 | 6.2 | 5.6 | 0.3 |
| Mazira (pa magalamu 100 ophika kapena osaphika) | 157 | 12.7 | 11.5 | 0.7 |
| Mazira azungu (100 g) | 48 | 11.1 | 0 | 1 |
| Dzira loyera 1 chidutswa | 14 | 3.2 | 0 | 0.3 |
| dzira yolk (pa magalamu 100) | 354 | 16.2 | 31.2 | 0 |
| Dzira yolk 1 chidutswa | 53 | 2.4 | 4.7 | 0 |
| Ufa wa dzira (100 g) | 542 | 46 | 37.3 | 4.5 |
| Dzira lophika (100 magalamu) | 222 | 12.2 | 18.4 | 1.9 |
| Mazira okazinga (pa 100 magalamu) | 243 | 12.9 | 20.9 | 0.9 |
| Egg mayonesi (100 magalamu) | 256 | 4.1 | 24.5 | 4.7 |
M'matawuni otsatirawa, mfundo zowunikira zomwe zimapitilira mavitamini (mchere) tsiku lililonse. Wodulira mzere pansi adawonetsera mitengo kuyambira 50% mpaka 100% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).
Mavitamini omwe amapezeka mu mazira ndi mazira:
| Mazira ndi mazira | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| Dzira la nkhuku | 260 mcg | 0.07 mg | 0.44 mg | 0 mg | 0.6 mg | 0.2 mg |
| Dzira la zinziri | 483 mcg | 0.11 mg | 0.65 mg | 0 mg | 0.9 mg | 0.3 mg |
| Mapuloteni a mazira | 0 mcg | 0 mg | 0.6 mg | 0 mg | 0 mg | 0.2 mg |
| Dzira yolk | 925 p | 0.24 mg | 0.28 mg | 0 mg | 2 mg | 0.1 mg |
| Ufa wa dzira | 950 mcg | 0.25 mg | 1.64 mg | 0 mg | 2.1 mg | 1.2 mg |
| omelette | 300 mcg | 0.07 mg | 0.4 mg | 0.2 mg | 3.5 mg | 0.2 mg |
| Mazira okazinga | 230 mcg | 0.07 mg | 0.44 mg | 0 mg | 3.5 mg | 0.2 mg |
| Mazira mayonesi | 280 p | 0.08 mg | 0.13 mg | 0 mg | 0.4 mg |
Ma mineral ali mu mazira ndi mazira:
| Mazira ndi mazira | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Dzira la nkhuku | 140 mg | 55 mg | 12 mg | 192 mg | 134 mg | 2.5 mcg |
| Dzira la zinziri | 144 mg | 54 mg | 32 mg | 218 mg | 115 mg | 3.2 p |
| Mapuloteni a mazira | 152 mg | 10 mg | 9 mg | 27 mg | 189 mg | 0.2 p |
| Dzira yolk | 129 mg | 136 mg | 15 mg | 542 mg | 51 mg | 6.7 p |
| Ufa wa dzira | 448 mg | 193 mg | 42 mg | 795 mg | 436 mg | 8.9 p |
| omelette | 164 mg | 81 mg | 14 mg | 195 mg | 144 mg | 2.3 mcg |
| Mazira okazinga | 143 mg | 59 mg | 13 mg | 218 mg | 404 mg | 2.5 mcg |
| Mazira mayonesi | 193 mg | 33 mg | 18 mg | 76 mg | 210 mg | 1.6 p |
Magawo a mazira molemera motere: mapuloteni - 58.5%, yolk - 30%, chipolopolo - 11.5%. Choncho, kulemera kwa tebulo limodzi mazira gulu I (popanda chipolopolo) adzakhala 48 kwa 53 magalamu.