Zosakaniza Mazira saladi
| dzira la nkhuku | 11.0 (chidutswa) |
| kuzifutsa nkhaka | 270.0 (galamu) |
| anyezi | 110.0 (galamu) |
| mayonesi | 200.0 (galamu) |
| mpiru wa tebulo | 30.0 (galamu) |
Njira yokonzekera
Mazira ndi owiritsa kwambiri, nkhaka amasenda. Mazira, nkhaka, anyezi amadulidwa bwino, mpiru wokonzeka, mayonesi amawonjezeredwa ndikusakanikirana.
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 214.2 | Tsamba 1684 | 12.7% | 5.9% | 786 ga |
| Mapuloteni | 7.3 ga | 76 ga | 9.6% | 4.5% | 1041 ga |
| mafuta | 19.5 ga | 56 ga | 34.8% | 16.2% | 287 ga |
| Zakudya | 2.6 ga | 219 ga | 1.2% | 0.6% | 8423 ga |
| zidulo zamagulu | 0.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.6 ga | 20 ga | 3% | 1.4% | 3333 ga |
| Water | 76.6 ga | 2273 ga | 3.4% | 1.6% | 2967 ga |
| ash | 1.9 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 10.4% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 ga |
| Vitamini B4, choline | 125.4 mg | 500 mg | 25.1% | 11.7% | 399 ga |
| Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 5.6% | 833 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.1% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 4.5 | Makilogalamu 400 | 1.1% | 0.5% | 8889 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.3 | Makilogalamu 3 | 10% | 4.7% | 1000 ga |
| Vitamini C, ascorbic | 2.5 mg | 90 mg | 2.8% | 1.3% | 3600 ga |
| Vitamini D, calciferol | Makilogalamu 1.1 | Makilogalamu 10 | 11% | 5.1% | 909 ga |
| Vitamini E, alpha tocopherol, TE | 7.1 mg | 15 mg | 47.3% | 22.1% | 211 ga |
| Vitamini H, biotin | Makilogalamu 10 | Makilogalamu 50 | 20% | 9.3% | 500 ga |
| Vitamini PP, NO | 1.4118 mg | 20 mg | 7.1% | 3.3% | 1417 ga |
| niacin | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 135.6 mg | 2500 mg | 5.4% | 2.5% | 1844 ga |
| Calcium, CA | 42 mg | 1000 mg | 4.2% | 2% | 2381 ga |
| Mankhwala a magnesium, mg | 13.3 mg | 400 mg | 3.3% | 1.5% | 3008 ga |
| Sodium, Na | 162.1 mg | 1300 mg | 12.5% | 5.8% | 802 ga |
| Sulufule, S | 94.1 mg | 1000 mg | 9.4% | 4.4% | 1063 ga |
| Phosphorus, P. | 116.7 mg | 800 mg | 14.6% | 6.8% | 686 ga |
| Mankhwala, Cl | 79.4 mg | 2300 mg | 3.5% | 1.6% | 2897 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 49.5 | ~ | |||
| Wopanga, B. | Makilogalamu 24.8 | ~ | |||
| Iron, Faith | 1.7 mg | 18 mg | 9.4% | 4.4% | 1059 ga |
| Ayodini, ine | Makilogalamu 10.1 | Makilogalamu 150 | 6.7% | 3.1% | 1485 ga |
| Cobalt, Co. | Makilogalamu 5.5 | Makilogalamu 10 | 55% | 25.7% | 182 ga |
| Manganese, Mn | 0.0427 mg | 2 mg | 2.1% | 1% | 4684 ga |
| Mkuwa, Cu | Makilogalamu 51.1 | Makilogalamu 1000 | 5.1% | 2.4% | 1957 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 2.9 | Makilogalamu 70 | 4.1% | 1.9% | 2414 ga |
| Nickel, ndi | Makilogalamu 0.4 | ~ | |||
| Rubidium, Rb | Makilogalamu 58.9 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 30.7 | Makilogalamu 4000 | 0.8% | 0.4% | 13029 ga |
| Chrome, Kr | Makilogalamu 2.2 | Makilogalamu 50 | 4.4% | 2.1% | 2273 ga |
| Nthaka, Zn | 0.6479 mg | 12 mg | 5.4% | 2.5% | 1852 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.04 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.8 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 278.7 mg | pa 300 mg |
Mphamvu ndi 214,2 kcal.
Saladi ya dzira mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini B2 - 11,1%, choline - 25,1%, vitamini B5 - 12%, vitamini D - 11%, vitamini E - 47,3% , vitamini H - 20%, phosphorous - 14,6%, cobalt - 55%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA
- Tsamba 157
- Tsamba 13
- Tsamba 41
- Tsamba 627
- Tsamba 143
Tags: Momwe mungaphike, kalori 214,2 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira