Momwe mungakonzekerere mbale "Hake yophikidwa mu uvuni"
Peelani hake, dulani m'magawo, ndikuchotsa fupa lapakati. Ikani pa pepala lophika kapena mbale yophika, yopaka mafuta a maolivi. Sakanizani mayonesi ndi kirimu wowawasa ndi kuvala nsomba ndi izo. Kuphika mu uvuni, kutembenuka nthawi zina kupanga kutumphuka.
Zosakaniza za Chinsinsi "Hake yophikidwa mu uvuni»:
- Nkhumba - 2000 gr.
- Mayonesi - 30 gr.
- kirimu wowawasa - 30 g.
- Mafuta a azitona - 20 gr.
Mtengo wopatsa thanzi wa mbale "Hake yophikidwa mu uvuni" (per magalamu 100):
Zikalori: 102 kcal.
Agologolo: 16 g
Mafuta: 4.2 g
Zakudya: 0.1 g
Chiwerengero cha servings: 1Zosakaniza ndi zopatsa mphamvu za Chinsinsi "Hake yophikidwa mu uvuni"
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| hake fresh | 2000 gr | 2000 | 332 | 44 | 0 | 1720 |
| tebulo mkaka mayonesi | 30 ga | 30 | 0.72 | 20.1 | 1.17 | 188.1 |
| kirimu wowawasa 10% (mafuta ochepa) | 30 ga | 30 | 0.9 | 3 | 0.87 | 34.5 |
| mafuta | 20 gr | 20 | 0 | 19.96 | 0 | 179.6 |
| Total | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| 1 ikupereka | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| magalamu 100 | 100 | 16 | 4.2 | 0.1 | 102 |