Introduction
Posankha zakudya m'sitolo ndi maonekedwe a mankhwala, m'pofunika kumvetsera zambiri za wopanga, kapangidwe ka mankhwala, zakudya, ndi zina zomwe zasonyezedwa pa phukusi, zomwe ndizofunikira kwa ogula.
Powerenga kapangidwe kake pamapangidwewo, mutha kuphunzira zambiri pazomwe timadya.
Chakudya choyenera ndi ntchito yokhazikika pa inu nokha. Ngati mukufunadi kudya chakudya chopatsa thanzi, sizimangotengera kufuna kokha komanso chidziwitso - osachepera, muyenera kuphunzira kuwerenga zolemba ndikumvetsetsa tanthauzo lake.
Kapangidwe ndi kalori okhutira
| Mtengo wa zakudya | Zamkatimu (pa magalamu 100) |
| Kalori | 328 kcal |
| Mapuloteni | 0.8 ga |
| mafuta | 0 ga |
| Zakudya | 80.3 ga |
| Water | 17.4 ga |
| CHIKWANGWANI | 0 ga |
| Zamoyo zamagulu | 1.2 ga |
| Mndandanda wa glycemic | 80 |
| Kalori supuni 1: 30 kcal supuni 1: 98 makilogalamu |
Mavitamini:
| mavitamini | Dzina la mankhwala | Zolemba mu magalamu 100 | Kuchuluka kwa zofunika tsiku ndi tsiku |
| vitamini A | Retinol yofanana | 0 mcg | 0% |
| vitamini B1 | thiamine | 0.01 mg | 1% |
| vitamini B2 | zinanso zofunika | 0.03 mg | 2% |
| vitamini C | ascorbic asidi | 0 mg | 0% |
| vitamini E | kutcheru | 0 mg | 0% |
| Vitamini B3 (PP) | Niacin | 0.4 mg | 2% |
| vitamini B5 | Pantothenic acid | 0.13 mg | 3% |
| vitamini B6 | pyridoxine | 0.1 mg | 5% |
| vitamini B9 | kupatsidwa folic acid | 15 p | 4% |
Maminolo okhutira:
| mchere | Zolemba mu magalamu 100 | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Potaziyamu | 36 mg | 1% |
| kashiamu | 14 mg | 1% |
| mankhwala enaake a | 3 mg | 1% |
| Phosphorus | 18 mg | 2% |
| Sodium | 10 mg | 1% |
| Iron | 0.8 mg | 6% |
| Iodini | 2 mg | 1% |
| nthaka | 0.09 mg | 1% |
| Mkuwa | 60 mcg | 6% |
| Sulfure | 1 mg | 0% |
| Fluoride | 100 mcg | 3% |
| Manganese | 0.03 mg | 2% |
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Kutsiliza
Chifukwa chake, kuthandizira kwa malonda kumadalira gulu lake komanso kusowa kwanu kwa zowonjezera zowonjezera. Kuti musatayike padziko lapansi lopanda malire, osayiwala kuti zakudya zathu ziyenera kukhazikika pazakudya zatsopano komanso zosasinthidwa monga masamba, zipatso, zitsamba, zipatso, chimanga, nyemba, ndi kapangidwe kake, zomwe siziyenera kuphunzira. Chifukwa chake onjezerani zakudya zina zatsopano.