Zosakaniza mbali mbale 1
| Mbatata yophika | 75.0 (galamu) |
| Kabichi kabichi | 75.0 (galamu) |
Njira yokonzekera
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 143.4 | Tsamba 1684 | 8.5% | 5.9% | 1174 ga |
| Mapuloteni | 3.5 ga | 76 ga | 4.6% | 3.2% | 2171 ga |
| mafuta | 7.7 ga | 56 ga | 13.8% | 9.6% | 727 ga |
| Zakudya | 16.1 ga | 219 ga | 7.4% | 5.2% | 1360 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.2 ga | 20 ga | 16% | 11.2% | 625 ga |
| Water | 159.6 ga | 2273 ga | 7% | 4.9% | 1424 ga |
| ash | 1.9 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 23.2% | 300 ga |
| Retinol | 0.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.7% | 1500 ga |
| Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 3.5% | 2000 ga |
| Vitamini B4, choline | 0.5 mg | 500 mg | 0.1% | 0.1% | 100000 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.2% | 1667 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 10.5% | 667 ga |
| Vitamini B9, folate | Makilogalamu 12.7 | Makilogalamu 400 | 3.2% | 2.2% | 3150 ga |
| Vitamini C, ascorbic | 25.7 mg | 90 mg | 28.6% | 19.9% | 350 ga |
| Vitamini E, alpha tocopherol, TE | 1.2 mg | 15 mg | 8% | 5.6% | 1250 ga |
| Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.3% | 25000 ga |
| Vitamini PP, NO | 2.081 mg | 20 mg | 10.4% | 7.3% | 961 ga |
| niacin | 1.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 695.5 mg | 2500 mg | 27.8% | 19.4% | 359 ga |
| Calcium, CA | 49.5 mg | 1000 mg | 5% | 3.5% | 2020 ga |
| Pakachitsulo, Si | 0.03 mg | 30 mg | 0.1% | 0.1% | 100000 ga |
| Mankhwala a magnesium, mg | 34.4 mg | 400 mg | 8.6% | 6% | 1163 ga |
| Sodium, Na | 20.3 mg | 1300 mg | 1.6% | 1.1% | 6404 ga |
| Sulufule, S | 53.3 mg | 1000 mg | 5.3% | 3.7% | 1876 ga |
| Phosphorus, P. | 81 mg | 800 mg | 10.1% | 7% | 988 ga |
| Mankhwala, Cl | 70.4 mg | 2300 mg | 3.1% | 2.2% | 3267 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 1048.4 | ~ | |||
| Wopanga, B. | Makilogalamu 241.4 | ~ | |||
| Vanadium, V | Makilogalamu 107.5 | ~ | |||
| Iron, Faith | 1.4 mg | 18 mg | 7.8% | 5.4% | 1286 ga |
| Ayodini, ine | Makilogalamu 6 | Makilogalamu 150 | 4% | 2.8% | 2500 ga |
| Cobalt, Co. | Makilogalamu 6 | Makilogalamu 10 | 60% | 41.8% | 167 ga |
| Lifiyamu, Li | Makilogalamu 53.8 | ~ | |||
| Manganese, Mn | 0.264 mg | 2 mg | 13.2% | 9.2% | 758 ga |
| Mkuwa, Cu | Makilogalamu 159.4 | Makilogalamu 1000 | 15.9% | 11.1% | 627 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 13.4 | Makilogalamu 70 | 19.1% | 13.3% | 522 ga |
| Nickel, ndi | Makilogalamu 14.6 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.04 | ~ | |||
| Rubidium, Rb | Makilogalamu 375.9 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.05 | Makilogalamu 55 | 0.1% | 0.1% | 110000 ga |
| Titan, inu | Makilogalamu 0.08 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 31.7 | Makilogalamu 4000 | 0.8% | 0.6% | 12618 ga |
| Chrome, Kr | Makilogalamu 10.8 | Makilogalamu 50 | 21.6% | 15.1% | 463 ga |
| Nthaka, Zn | 0.6043 mg | 12 mg | 5% | 3.5% | 1986 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 9.5 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 4.6 ga | maulendo 100 г |
Mphamvu ndi 143,4 kcal.
Mbale yovuta kwambiri 1 mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini B6 - 15%, vitamini C - 28,6%, potaziyamu - 27,8%, cobalt - 60%, manganese - 13,2%, mkuwa - 15,9%, molybdenum - 19,1%, chromium - 21,6%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid 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.
Tags: Momwe mungaphike, zopatsa kalori 143,4 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Complex side dish 1, recipe, calories, michere