Zosakaniza mbatata yokazinga (yaiwisi)
| mbatata | 1932.0 (galamu) |
| mafuta nyama | 100.0 (galamu) |
Njira yokonzekera
Mbatata zophika zimatsukidwa m'madzi ozizira, zouma, kenako n'kuwaza ndi mchere, kuikidwa mu poto kapena poto yophika ndi mafuta otentha ndi yokazinga kwa mphindi 5-15, oyambitsa nthawi zina, mpaka mawonekedwe a crispy kutumphuka.
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 203.3 | Tsamba 1684 | 12.1% | 6% | 828 ga |
| Mapuloteni | 3.7 ga | 76 ga | 4.9% | 2.4% | 2054 ga |
| mafuta | 10.6 ga | 56 ga | 18.9% | 9.3% | 528 ga |
| Zakudya | 24.8 ga | 219 ga | 11.3% | 5.6% | 883 ga |
| zidulo zamagulu | 0.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 2.7 ga | 20 ga | 13.5% | 6.6% | 741 ga |
| Water | 151.4 ga | 2273 ga | 6.7% | 3.3% | 1501 ga |
| ash | 2.1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 1.6% | 3000 ga |
| Retinol | 0.03 mg | ~ | |||
| Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 6.5% | 750 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.8% | 1800 ga |
| Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 4.9% | 1000 ga |
| Vitamini B6, pyridoxine | 0.5 mg | 2 mg | 25% | 12.3% | 400 ga |
| Vitamini B9, folate | Makilogalamu 13.4 | Makilogalamu 400 | 3.4% | 1.7% | 2985 ga |
| Vitamini C, ascorbic | 19.3 mg | 90 mg | 21.4% | 10.5% | 466 ga |
| Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.6% | 7500 ga |
| Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.2% | 25000 ga |
| Vitamini PP, NO | 3.0142 mg | 20 mg | 15.1% | 7.4% | 664 ga |
| niacin | 2.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 875.1 mg | 2500 mg | 35% | 17.2% | 286 ga |
| Calcium, CA | 16.4 mg | 1000 mg | 1.6% | 0.8% | 6098 ga |
| Mankhwala a magnesium, mg | 35.4 mg | 400 mg | 8.9% | 4.4% | 1130 ga |
| Sodium, Na | 7.7 mg | 1300 mg | 0.6% | 0.3% | 16883 ga |
| Sulufule, S | 49.8 mg | 1000 mg | 5% | 2.5% | 2008 ga |
| Phosphorus, P. | 94.9 mg | 800 mg | 11.9% | 5.9% | 843 ga |
| Mankhwala, Cl | 90.3 mg | 2300 mg | 3.9% | 1.9% | 2547 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 1338.3 | ~ | |||
| Wopanga, B. | Makilogalamu 179 | ~ | |||
| Vanadium, V | Makilogalamu 231.9 | ~ | |||
| Iron, Faith | 1.3 mg | 18 mg | 7.2% | 3.5% | 1385 ga |
| Ayodini, ine | Makilogalamu 7.8 | Makilogalamu 150 | 5.2% | 2.6% | 1923 ga |
| Cobalt, Co. | Makilogalamu 7.8 | Makilogalamu 10 | 78% | 38.4% | 128 ga |
| Lifiyamu, Li | Makilogalamu 119.8 | ~ | |||
| Manganese, Mn | 0.2645 mg | 2 mg | 13.2% | 6.5% | 756 ga |
| Mkuwa, Cu | Makilogalamu 217.9 | Makilogalamu 1000 | 21.8% | 10.7% | 459 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 12.4 | Makilogalamu 70 | 17.7% | 8.7% | 565 ga |
| Nickel, ndi | Makilogalamu 7.8 | ~ | |||
| Rubidium, Rb | Makilogalamu 778.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 46.7 | Makilogalamu 4000 | 1.2% | 0.6% | 8565 ga |
| Chrome, Kr | Makilogalamu 15.6 | Makilogalamu 50 | 31.2% | 15.3% | 321 ga |
| Nthaka, Zn | 0.5602 mg | 12 mg | 4.7% | 2.3% | 2142 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 22.8 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2 ga | maulendo 100 г |
Mphamvu ndi 203,3 kcal.
Mbatata yokazinga (kuchokera yaiwisi) mavitamini ndi michere yambiri monga: vitamini B1 - 13,3%, vitamini B6 - 25%, vitamini C - 21,4%, vitamini PP - 15,1%, potaziyamu - 35%, phosphorus - 11,9%, cobalt - 78%, manganese - 13,2%, mkuwa - 21,8%, molybdenum - 17,7%, chromium - 31,2%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
Zakudya za kalori NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA
- Tsamba 77
- Tsamba 899
Tags: Momwe mungaphike, kalori 203,3 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira mbatata yokazinga (kuchokera ku zosaphika), zopangira, zopatsa mphamvu, michere