Zosakaniza Sandwich Biringanya
biringanya | 500.0 (galamu) |
tomato | 3.0 (chidutswa) |
mtedza | 1.0 (galasi la tirigu) |
adyo anyezi | 1.0 (chidutswa) |
mafuta a mpendadzuwa | 1.0 (supuni ya tebulo) |
viniga | 1.0 (supuni ya tebulo) |
shuga | 5.0 (galamu) |
mchere wa tebulo | 5.0 (galamu) |
Njira yokonzekera
Kuphika eggplants, peel, kuwaza, kusakaniza tomato, grated kudzera sieve, grated adyo, nthaka mtedza, nyengo ndi shuga, viniga ndi mchere. Fukani masangweji okonzeka ndi zitsamba.
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 97.8 | Tsamba 1684 | 5.8% | 5.9% | 1722 ga |
Mapuloteni | 4.3 ga | 76 ga | 5.7% | 5.8% | 1767 ga |
mafuta | 2 ga | 56 ga | 3.6% | 3.7% | 2800 ga |
Zakudya | 16.8 ga | 219 ga | 7.7% | 7.9% | 1304 ga |
zidulo zamagulu | 21.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.9 ga | 20 ga | 9.5% | 9.7% | 1053 ga |
Water | 68.5 ga | 2273 ga | 3% | 3.1% | 3318 ga |
ash | 0.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 400 | Makilogalamu 900 | 44.4% | 45.4% | 225 ga |
Retinol | 0.4 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 6.9% | 1500 ga |
Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 3.4% | 3000 ga |
Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 4.1% | 2500 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 15.3% | 667 ga |
Vitamini B9, folate | Makilogalamu 25.7 | Makilogalamu 400 | 6.4% | 6.5% | 1556 ga |
Vitamini C, ascorbic | 9.5 mg | 90 mg | 10.6% | 10.8% | 947 ga |
Vitamini E, alpha tocopherol, TE | 5.8 mg | 15 mg | 38.7% | 39.6% | 259 ga |
Vitamini H, biotin | Makilogalamu 0.4 | Makilogalamu 50 | 0.8% | 0.8% | 12500 ga |
Vitamini PP, NO | 1.3138 mg | 20 mg | 6.6% | 6.7% | 1522 ga |
niacin | 0.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 314.6 mg | 2500 mg | 12.6% | 12.9% | 795 ga |
Calcium, CA | 44.9 mg | 1000 mg | 4.5% | 4.6% | 2227 ga |
Mankhwala a magnesium, mg | 52.1 mg | 400 mg | 13% | 13.3% | 768 ga |
Sodium, Na | 17 mg | 1300 mg | 1.3% | 1.3% | 7647 ga |
Sulufule, S | 30.6 mg | 1000 mg | 3.1% | 3.2% | 3268 ga |
Phosphorus, P. | 142.7 mg | 800 mg | 17.8% | 18.2% | 561 ga |
Mankhwala, Cl | 362 mg | 2300 mg | 15.7% | 16.1% | 635 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 265 | ~ | |||
Wopanga, B. | Makilogalamu 66.3 | ~ | |||
Iron, Faith | 1 mg | 18 mg | 5.6% | 5.7% | 1800 ga |
Ayodini, ine | Makilogalamu 2.3 | Makilogalamu 150 | 1.5% | 1.5% | 6522 ga |
Cobalt, Co. | Makilogalamu 4.1 | Makilogalamu 10 | 41% | 41.9% | 244 ga |
Manganese, Mn | 0.5485 mg | 2 mg | 27.4% | 28% | 365 ga |
Mkuwa, Cu | Makilogalamu 195.1 | Makilogalamu 1000 | 19.5% | 19.9% | 513 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 5.9 | Makilogalamu 70 | 8.4% | 8.6% | 1186 ga |
Nickel, ndi | Makilogalamu 3.8 | ~ | |||
Rubidium, Rb | Makilogalamu 44.9 | ~ | |||
Zamadzimadzi, F | Makilogalamu 155.9 | Makilogalamu 4000 | 3.9% | 4% | 2566 ga |
Chrome, Kr | Makilogalamu 1.5 | Makilogalamu 50 | 3% | 3.1% | 3333 ga |
Nthaka, Zn | 0.7454 mg | 12 mg | 6.2% | 6.3% | 1610 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 1.4 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.2 ga | maulendo 100 г |
Mphamvu ndi 97,8 kcal.
Sangweji biringanya mavitamini ndi michere yambiri monga: vitamini A - 44,4%, vitamini B6 - 15%, vitamini E - 38,7%, potaziyamu - 12,6%, magnesium - 13%, phosphorus - 17,8%, chlorine - 15,7%, cobalt - 41%, manganese - 27,4%, mkuwa - 19,5%
- 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 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHUDZA ZOKHUDZA ZOKHUDZA
- Tsamba 24
- Tsamba 24
- Tsamba 656
- Tsamba 149
- Tsamba 899
- Tsamba 11
- Tsamba 399
- Tsamba 0
Tags: Momwe mungaphike, kalori 97,8 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira