Zosakaniza mbali mbale 8
| Mbatata yosenda | 75.0 (galamu) |
| Kaloti stewed wowawasa kirimu msuzi | 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 176.2 | Tsamba 1684 | 10.5% | 6% | 956 ga |
| Mapuloteni | 3.4 ga | 76 ga | 4.5% | 2.6% | 2235 ga |
| mafuta | 11.5 ga | 56 ga | 20.5% | 11.6% | 487 ga |
| Zakudya | 15.8 ga | 219 ga | 7.2% | 4.1% | 1386 ga |
| zidulo zamagulu | 0.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.1 ga | 20 ga | 15.5% | 8.8% | 645 ga |
| Water | 143.6 ga | 2273 ga | 6.3% | 3.6% | 1583 ga |
| ash | 1.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 6800 | Makilogalamu 900 | 755.6% | 428.8% | 13 ga |
| Retinol | 6.8 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.8% | 1500 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.2% | 1800 ga |
| Vitamini B4, choline | 23.9 mg | 500 mg | 4.8% | 2.7% | 2092 ga |
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 4.5% | 1250 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 8.5% | 667 ga |
| Vitamini B9, folate | Makilogalamu 13.6 | Makilogalamu 400 | 3.4% | 1.9% | 2941 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 1.9% | 3000 ga |
| Vitamini C, ascorbic | 11.1 mg | 90 mg | 12.3% | 7% | 811 ga |
| Vitamini D, calciferol | Makilogalamu 0.03 | Makilogalamu 10 | 0.3% | 0.2% | 33333 ga |
| Vitamini E, alpha tocopherol, TE | 2.1 mg | 15 mg | 14% | 7.9% | 714 ga |
| Vitamini H, biotin | Makilogalamu 1 | Makilogalamu 50 | 2% | 1.1% | 5000 ga |
| Vitamini PP, NO | 2.0644 mg | 20 mg | 10.3% | 5.8% | 969 ga |
| niacin | 1.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 546.2 mg | 2500 mg | 21.8% | 12.4% | 458 ga |
| Calcium, CA | 54.8 mg | 1000 mg | 5.5% | 3.1% | 1825 ga |
| Pakachitsulo, Si | 0.04 mg | 30 mg | 0.1% | 0.1% | 75000 ga |
| Mankhwala a magnesium, mg | 47.1 mg | 400 mg | 11.8% | 6.7% | 849 ga |
| Sodium, Na | 38.9 mg | 1300 mg | 3% | 1.7% | 3342 ga |
| Sulufule, S | 27.1 mg | 1000 mg | 2.7% | 1.5% | 3690 ga |
| Phosphorus, P. | 102.8 mg | 800 mg | 12.9% | 7.3% | 778 ga |
| Mankhwala, Cl | 105.5 mg | 2300 mg | 4.6% | 2.6% | 2180 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 778.4 | ~ | |||
| Wopanga, B. | Makilogalamu 227.9 | ~ | |||
| Vanadium, V | Makilogalamu 167.6 | ~ | |||
| Iron, Faith | 1.2 mg | 18 mg | 6.7% | 3.8% | 1500 ga |
| Ayodini, ine | Makilogalamu 9 | Makilogalamu 150 | 6% | 3.4% | 1667 ga |
| Cobalt, Co. | Makilogalamu 4.7 | Makilogalamu 10 | 47% | 26.7% | 213 ga |
| Lifiyamu, Li | Makilogalamu 50 | ~ | |||
| Manganese, Mn | 0.2663 mg | 2 mg | 13.3% | 7.5% | 751 ga |
| Mkuwa, Cu | Makilogalamu 151.7 | Makilogalamu 1000 | 15.2% | 8.6% | 659 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 22.1 | Makilogalamu 70 | 31.6% | 17.9% | 317 ga |
| Nickel, ndi | Makilogalamu 7.8 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 1.3 | ~ | |||
| Rubidium, Rb | Makilogalamu 293.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.3% | 18333 ga |
| Olimba, Sr. | Makilogalamu 1.7 | ~ | |||
| Titan, inu | Makilogalamu 0.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 66.1 | Makilogalamu 4000 | 1.7% | 1% | 6051 ga |
| Chrome, Kr | Makilogalamu 8.5 | Makilogalamu 50 | 17% | 9.6% | 588 ga |
| Nthaka, Zn | 0.6177 mg | 12 mg | 5.1% | 2.9% | 1943 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 8.2 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 6.3 ga | maulendo 100 г |
Mphamvu ndi 176,2 kcal.
Mbale yovuta kwambiri 8 mavitamini ndi mchere monga: vitamini A - 755,6%, vitamini B6 - 15%, vitamini C - 12,3%, vitamini E - 14%, potaziyamu - 21,8%, magnesium - 11,8%, phosphorous - 12,9%, cobalt - 47%, manganese - 13,3%, mkuwa - 15,2%, molybdenum - 31,6%, chromium - 17%.
- 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.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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 176,2 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Complex side dish 8, recipe, calories, michere