Zosakaniza Millet casserole
mapira | 2.0 (galasi la tirigu) |
madzi | 0.5 (galasi la tirigu) |
mphesa | 50.0 (galamu) |
apurikoti | 50.0 (galamu) |
batala | 25.0 (galamu) |
shuga | 30.0 (galamu) |
mchere wa tebulo | 3.0 (galamu) |
vanillin | 2.0 (galamu) |
dzira la nkhuku | 1.0 (chidutswa) |
Cranberries | 30.0 (galamu) |
Njira yokonzekera
Muzimutsuka mapira bwinobwino, sungunulani mchere m'madzi otentha, kutsanulira mu phala ndi kuphika mpaka madzi zithupsa kutali. Onjezerani zoumba zouma zouma ndi ma apricots zouma, batala, shuga, dzira lomenyedwa pang'ono ndi vanillin ku phala la crumbly. Ikani chifukwa misa pa kuphika pepala ndi kuphika mu uvuni wotentha mpaka golide bulauni. Casserole yomalizidwa imadulidwa mu magawo ndi mpeni, yokongoletsedwa ndi cranberries zingapo ndikutumikiridwa (yotentha kapena yozizira).
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 246.1 | Tsamba 1684 | 14.6% | 5.9% | 684 ga |
Mapuloteni | 7.3 ga | 76 ga | 9.6% | 3.9% | 1041 ga |
mafuta | 5.5 ga | 56 ga | 9.8% | 4% | 1018 ga |
Zakudya | 44.7 ga | 219 ga | 20.4% | 8.3% | 490 ga |
zidulo zamagulu | 17.3 ga | ~ | |||
CHIKWANGWANI chamagulu | 2.3 ga | 20 ga | 11.5% | 4.7% | 870 ga |
Water | 31.1 ga | 2273 ga | 1.4% | 0.6% | 7309 ga |
ash | 1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 13.5% | 300 ga |
Retinol | 0.3 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.4% | 750 ga |
Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 1.6% | 2571 ga |
Vitamini B4, choline | 15.1 mg | 500 mg | 3% | 1.2% | 3311 ga |
Vitamini B5, pantothenic | 0.08 mg | 5 mg | 1.6% | 0.7% | 6250 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4.1% | 1000 ga |
Vitamini B9, folate | Makilogalamu 18.6 | Makilogalamu 400 | 4.7% | 1.9% | 2151 ga |
Vitamini B12, cobalamin | Makilogalamu 0.03 | Makilogalamu 3 | 1% | 0.4% | 10000 ga |
Vitamini C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.4% | 11250 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 1.4 mg | 15 mg | 9.3% | 3.8% | 1071 ga |
Vitamini H, biotin | Makilogalamu 1.2 | Makilogalamu 50 | 2.4% | 1% | 4167 ga |
Vitamini PP, NO | 2.0118 mg | 20 mg | 10.1% | 4.1% | 994 ga |
niacin | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 311.1 mg | 2500 mg | 12.4% | 5% | 804 ga |
Calcium, CA | 36.9 mg | 1000 mg | 3.7% | 1.5% | 2710 ga |
Mankhwala a magnesium, mg | 52.4 mg | 400 mg | 13.1% | 5.3% | 763 ga |
Sodium, Na | 25.4 mg | 1300 mg | 2% | 0.8% | 5118 ga |
Sulufule, S | 50.3 mg | 1000 mg | 5% | 2% | 1988 ga |
Phosphorus, P. | 144.4 mg | 800 mg | 18.1% | 7.4% | 554 ga |
Mankhwala, Cl | 285.3 mg | 2300 mg | 12.4% | 5% | 806 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 50.5 | ~ | |||
Iron, Faith | 2 mg | 18 mg | 11.1% | 4.5% | 900 ga |
Ayodini, ine | Makilogalamu 3.5 | Makilogalamu 150 | 2.3% | 0.9% | 4286 ga |
Cobalt, Co. | Makilogalamu 4.9 | Makilogalamu 10 | 49% | 19.9% | 204 ga |
Manganese, Mn | 0.4728 mg | 2 mg | 23.6% | 9.6% | 423 ga |
Mkuwa, Cu | Makilogalamu 193.2 | Makilogalamu 1000 | 19.3% | 7.8% | 518 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10.2 | Makilogalamu 70 | 14.6% | 5.9% | 686 ga |
Nickel, ndi | Makilogalamu 4.4 | ~ | |||
Kutsogolera, Sn | Makilogalamu 5 | ~ | |||
Titan, inu | Makilogalamu 10.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 17.5 | Makilogalamu 4000 | 0.4% | 0.2% | 22857 ga |
Chrome, Kr | Makilogalamu 1.5 | Makilogalamu 50 | 3% | 1.2% | 3333 ga |
Nthaka, Zn | 0.9219 mg | 12 mg | 7.7% | 3.1% | 1302 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 31.6 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.3 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 34.3 mg | pa 300 mg |
Mphamvu ndi 246,1 kcal.
Millet casserole mavitamini ndi mchere wambiri monga: vitamini A - 33,3%, vitamini B1 - 13,3%, potaziyamu - 12,4%, magnesium - 13,1%, phosphorous - 18,1%, klorini - 12,4 %%, chitsulo - 11,1%, cobalt - 49%, manganese - 23,6%, mkuwa - 19,3%, molybdenum - 14,6%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
KALORI NDI MANKHWALA AMENE AMAPHUNZITSIRA ZOPHUNZITSIRA MPHIRIZI Mapira casserole PA 100 g
- Tsamba 342
- Tsamba 0
- Tsamba 264
- Tsamba 232
- Tsamba 661
- Tsamba 399
- Tsamba 0
- Tsamba 0
- Tsamba 157
- Tsamba 28
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 246,1 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Mapira casserole, Chinsinsi, zopatsa mphamvu, zakudya