Zosakaniza za Chinsinsi "Waulesi oatmeal, nkhuku ndi mpunga, nkhuku ndi masamba»:
- Unga wa ngano 30 g
- yogurt yachi Greek - 200 g
- Jam 2 supuni ya tiyi
- Chicken m'mawere 150 magalamu
- Mpunga 70 g
- Chicken zokometsera 2 tsp.
- Nkhaka zatsopano 100 magalamu
- Tomato watsopano 60 g
- Mafuta a masamba 1 tbsp.
- Vinyo woyera wouma 200 magalamu
- Chicken m'mawere 150 magalamu
- Zukini 100 g
- Tomato - 60 g
- Karoti 40 g
- Anyezi 30 g
- Tomato phala 1. L.
- Msuzi wa soya 1st.l.
Mtengo wopatsa thanzi wa mbale "Waulesi oatmeal, nkhuku ndi mpunga, nkhuku ndi masamba" (per magalamu 100):
Zikalori: 91.7 kcal.
Agologolo: 7.3 g
Mafuta: 1.9 g
Zakudya: 9 g
Chiwerengero cha servings: 1Zosakaniza ndi zopatsa mphamvu za Chinsinsi ” Waulesi oatmeal, nkhuku ndi mpunga, nkhuku ndi masamba»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | kcal |
| phala la oatmeal pamadzi | 30 ga | 30 | 0.9 | 0.51 | 4.5 | 26.4 |
| yogurt yothandizira | 200 ga | 200 | 10 | 6.4 | 7 | 132 |
| rasipiberi kupanikizana | 2 tsp. | 14 | 0.08 | 0.03 | 9.86 | 38.22 |
| bere la nkhuku | 150 gr | 150 | 35.4 | 2.85 | 0.6 | 169.5 |
| mpunga woyera | 70 gr | 70 | 4.69 | 0.49 | 55.23 | 240.8 |
| zokometsera nkhuku | 2 tsp. | 14 | 1.18 | 0.17 | 4.07 | 22.54 |
| mkhaka | 100 ga | 100 | 0.8 | 0.1 | 2.8 | 15 |
| phwetekere (phwetekere) | 60 ga | 60 | 0.66 | 0.12 | 2.22 | 12 |
| mafuta a mpendadzuwa | 1 tbsp. | 10 | 0 | 9.99 | 0 | 90 |
| vinyo wowuma Woyera | 200 ga | 200 | 0.2 | 0 | 1.2 | 132 |
| bere la nkhuku | 150 gr | 150 | 35.4 | 2.85 | 0.6 | 169.5 |
| zukini | 100 ga | 100 | 0.6 | 0.3 | 4.6 | 24 |
| phwetekere (phwetekere) | 60 ga | 60 | 0.66 | 0.12 | 2.22 | 12 |
| karoti | 40 ga | 40 | 0.52 | 0.04 | 2.76 | 12.8 |
| anyezi | 30 ga | 30 | 0.42 | 0 | 3.12 | 14.1 |
| phwetekere | 1 tbsp. | 30 | 0.75 | 0.09 | 5.01 | 24 |
| Msuzi wa soya wa Heinz | 1 tbsp. | 20 | 0.52 | 0 | 8.6 | 36.6 |
| Total | 1278 | 92.8 | 24.1 | 114.4 | 1171.5 | |
| 1 ikupereka | 1278 | 92.8 | 24.1 | 114.4 | 1171.5 | |
| magalamu 100 | 100 | 7.3 | 1.9 | 9 | 91.7 |