Zosakaniza Ukha ndi ngale balere
| nsomba zazing'ono (gulu I) | 250.0 (galamu) |
| alireza | 100.0 (galamu) |
| anyezi | 80.0 (galamu) |
| mbatata | 200.0 (galamu) |
| ngale ya ngale | 30.0 (galamu) |
| madzi | 850.0 (galamu) |
Njira yokonzekera
Nsomba zomwe sanapangidwe osadulidwa zidulidwa pamagawo. Kuchokera pamitu ya nsomba ndi chindapusa cha nsomba, msuzi umaphika, kusefedwa. Mu msuzi wotentha, ikani mitu yonse ya anyezi ang'onoang'ono, ngale ya balere (yophika mpaka theka yophika), mbatata, kudula magawo, nsomba ndikuphika. 5-10 mphindi kuphika kusanathe, onjezerani mchere, zonunkhira ndikuphika mpaka mwachikondi. Mukasiya msuzi wa nsomba, perekani ndi parsley wodulidwa (2-3 g net pakudya).
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 66.3 | Tsamba 1684 | 3.9% | 5.9% | 2540 ga |
| Mapuloteni | 9.3 ga | 76 ga | 12.2% | 18.4% | 817 ga |
| mafuta | 1 ga | 56 ga | 1.8% | 2.7% | 5600 ga |
| Zakudya | 5.4 ga | 219 ga | 2.5% | 3.8% | 4056 ga |
| zidulo zamagulu | 0.05 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.5 ga | 20 ga | 2.5% | 3.8% | 4000 ga |
| Water | 128.2 ga | 2273 ga | 5.6% | 8.4% | 1773 ga |
| ash | 0.5 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 5 | Makilogalamu 900 | 0.6% | 0.9% | 18000 ga |
| Retinol | 0.005 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3% | 5000 ga |
| Vitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.6% | 6000 ga |
| Vitamini B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 2.1% | 7143 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 6.8% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 4.3 | Makilogalamu 400 | 1.1% | 1.7% | 9302 ga |
| Vitamini C, ascorbic | 2.1 mg | 90 mg | 2.3% | 3.5% | 4286 ga |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3% | 5000 ga |
| Vitamini H, biotin | Makilogalamu 0.08 | Makilogalamu 50 | 0.2% | 0.3% | 62500 ga |
| Vitamini PP, NO | 2.0438 mg | 20 mg | 10.2% | 15.4% | 979 ga |
| niacin | 0.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 158.6 mg | 2500 mg | 6.3% | 9.5% | 1576 ga |
| Calcium, CA | 8.6 mg | 1000 mg | 0.9% | 1.4% | 11628 ga |
| Mankhwala a magnesium, mg | 8.1 mg | 400 mg | 2% | 3% | 4938 ga |
| Sodium, Na | 3.7 mg | 1300 mg | 0.3% | 0.5% | 35135 ga |
| Sulufule, S | 28.7 mg | 1000 mg | 2.9% | 4.4% | 3484 ga |
| Phosphorus, P. | 43.5 mg | 800 mg | 5.4% | 8.1% | 1839 ga |
| Mankhwala, Cl | 53.1 mg | 2300 mg | 2.3% | 3.5% | 4331 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 207.5 | ~ | |||
| Wopanga, B. | Makilogalamu 38.2 | ~ | |||
| Vanadium, V | Makilogalamu 31 | ~ | |||
| Iron, Faith | 0.3 mg | 18 mg | 1.7% | 2.6% | 6000 ga |
| Ayodini, ine | Makilogalamu 5.4 | Makilogalamu 150 | 3.6% | 5.4% | 2778 ga |
| Cobalt, Co. | Makilogalamu 3.1 | Makilogalamu 10 | 31% | 46.8% | 323 ga |
| Lifiyamu, Li | Makilogalamu 16 | ~ | |||
| Manganese, Mn | 0.0707 mg | 2 mg | 3.5% | 5.3% | 2829 ga |
| Mkuwa, Cu | Makilogalamu 50.7 | Makilogalamu 1000 | 5.1% | 7.7% | 1972 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 3.1 | Makilogalamu 70 | 4.4% | 6.6% | 2258 ga |
| Nickel, ndi | Makilogalamu 3.5 | ~ | |||
| Rubidium, Rb | Makilogalamu 138 | ~ | |||
| Titan, inu | Makilogalamu 0.4 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 103.7 | Makilogalamu 4000 | 2.6% | 3.9% | 3857 ga |
| Chrome, Kr | Makilogalamu 18.8 | Makilogalamu 50 | 37.6% | 56.7% | 266 ga |
| Nthaka, Zn | 0.3635 mg | 12 mg | 3% | 4.5% | 3301 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 4.4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 0.8 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 8.2 mg | pa 300 mg |
Mphamvu ndi 66,3 kcal.
Ukha ndi ngale ya ngale mavitamini ndi michere yambiri monga: cobalt - 31%, chromium - 37,6%
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Khutu ndi ngale ya balere PER 100 g
- Tsamba 84
- Tsamba 41
- Tsamba 77
- Tsamba 315
- Tsamba 0
Tags: Momwe mungaphike, kalori wokwanira 66,3 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, kuphika Ukha ndi ngale ya ngale, Chinsinsi, zopatsa mphamvu, michere