Zosakaniza Oksanovski Mbatata
| mbatata | 10.0 (chidutswa) |
| ng'ombe, 1 gulu | 250.0 (galamu) |
| anyezi | 1.0 (chidutswa) |
| tsabola wakuda wakuda | 0.5 (supuni ya tiyi) |
| mayonesi | 0.5 (galasi la tirigu) |
| madzi | 0.2 (galasi la tirigu) |
| margarine | 25.0 (galamu) |
Njira yokonzekera
Dulani nyama mzidutswa tating'ono ting'ono, ikani chiwaya ndi tsabola. Dulani anyezi ndi kuvala pamwamba pa nyama. Dulani mbatata mu magawo, mchere ndikuyika poto. Thirani madzi, onjezani margarine ndikutsanulira mayonesi. Kuphika mu uvuni kwa mphindi 40-50 kutentha kwa madigiri 220.
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 150.1 | Tsamba 1684 | 8.9% | 5.9% | 1122 ga |
| Mapuloteni | 4.7 ga | 76 ga | 6.2% | 4.1% | 1617 ga |
| mafuta | 10 ga | 56 ga | 17.9% | 11.9% | 560 ga |
| Zakudya | 11 ga | 219 ga | 5% | 3.3% | 1991 ga |
| zidulo zamagulu | 0.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.1 ga | 20 ga | 5.5% | 3.7% | 1818 ga |
| Water | 71.7 ga | 2273 ga | 3.2% | 2.1% | 3170 ga |
| ash | 1.1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 20 | Makilogalamu 900 | 2.2% | 1.5% | 4500 ga |
| Retinol | 0.02 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 4% | 1667 ga |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.6% | 2571 ga |
| Vitamini B4, choline | 12.7 mg | 500 mg | 2.5% | 1.7% | 3937 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 4% | 1667 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 10% | 667 ga |
| Vitamini B9, folate | Makilogalamu 6.9 | Makilogalamu 400 | 1.7% | 1.1% | 5797 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 8.9% | 750 ga |
| Vitamini C, ascorbic | 13.2 mg | 90 mg | 14.7% | 9.8% | 682 ga |
| Vitamini E, alpha tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 15.5% | 429 ga |
| Vitamini H, biotin | Makilogalamu 0.6 | Makilogalamu 50 | 1.2% | 0.8% | 8333 ga |
| Vitamini PP, NO | 2.0802 mg | 20 mg | 10.4% | 6.9% | 961 ga |
| niacin | 1.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 425.7 mg | 2500 mg | 17% | 11.3% | 587 ga |
| Calcium, CA | 12.2 mg | 1000 mg | 1.2% | 0.8% | 8197 ga |
| Mankhwala a magnesium, mg | 19.8 mg | 400 mg | 5% | 3.3% | 2020 ga |
| Sodium, Na | 61.7 mg | 1300 mg | 4.7% | 3.1% | 2107 ga |
| Sulufule, S | 61.3 mg | 1000 mg | 6.1% | 4.1% | 1631 ga |
| Phosphorus, P. | 76.7 mg | 800 mg | 9.6% | 6.4% | 1043 ga |
| Mankhwala, Cl | 47.8 mg | 2300 mg | 2.1% | 1.4% | 4812 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 567.9 | ~ | |||
| Wopanga, B. | Makilogalamu 84.1 | ~ | |||
| Vanadium, V | Makilogalamu 94.5 | ~ | |||
| Iron, Faith | 1.1 mg | 18 mg | 6.1% | 4.1% | 1636 ga |
| Ayodini, ine | Makilogalamu 4.5 | Makilogalamu 150 | 3% | 2% | 3333 ga |
| Cobalt, Co. | Makilogalamu 4.6 | Makilogalamu 10 | 46% | 30.6% | 217 ga |
| Lifiyamu, Li | Makilogalamu 48.9 | ~ | |||
| Manganese, Mn | 0.1263 mg | 2 mg | 6.3% | 4.2% | 1584 ga |
| Mkuwa, Cu | Makilogalamu 123.1 | Makilogalamu 1000 | 12.3% | 8.2% | 812 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7 | Makilogalamu 70 | 10% | 6.7% | 1000 ga |
| Nickel, ndi | Makilogalamu 4.7 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 12.3 | ~ | |||
| Rubidium, Rb | Makilogalamu 343.7 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 31 | Makilogalamu 4000 | 0.8% | 0.5% | 12903 ga |
| Chrome, Kr | Makilogalamu 7.8 | Makilogalamu 50 | 15.6% | 10.4% | 641 ga |
| Nthaka, Zn | 0.8016 mg | 12 mg | 6.7% | 4.5% | 1497 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 9.5 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г |
Mphamvu ndi 150,1 kcal.
Mbatata Oksanovski mavitamini ndi michere yambiri monga: vitamini B6 - 15%, vitamini B12 - 13,3%, vitamini C - 14,7%, vitamini E - 23,3%, potaziyamu - 17%, cobalt - 46%, mkuwa - 12,3%, chromium - 15,6%
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDI CHIKHALIDWE CHOPANGIRA ZOPHUNZITSIRA ZOKHUDZA Mbatata malinga ndi Oksanovski PER 100 g
- Tsamba 77
- Tsamba 218
- Tsamba 41
- Tsamba 255
- Tsamba 627
- Tsamba 0
- Tsamba 743
Tags: Momwe mungaphike