Zosakaniza za Pilaf
| mafuta a mpendadzuwa | 1.0 (galasi la tirigu) |
| mwanawankhosa, gulu limodzi | 1000.0 (galamu) |
| anyezi | 300.0 (galamu) |
| karoti | 300.0 (galamu) |
| apurikoti | 100.0 (galamu) |
| Sadza | 100.0 (galamu) |
| tsabola wotentha | 1.0 (galamu) |
| Tsamba la Bay | 3.0 (chidutswa) |
| madzi | 6.0 (galasi la tirigu) |
| mpunga groats | 4.0 (galasi la tirigu) |
| mchere wa tebulo | 2.0 (supuni ya tebulo) |
Njira yokonzekera
Thirani mafuta a masamba mu supu yayikulu ya aluminium. Dulani mwanawankhosa muzidutswa tating'ono ndikuyika mu phula, mwachangu mpaka golide wagolide, onjezerani anyezi odulidwa bwino. Fryani zonse bwinobwino. Onjezani kaloti wodulidwa bwino, pitirizani mwachangu, nyengo ndi mchere ndi tsabola, onjezerani ma clove 3-5 a adyo, zonunkhira zosiyanasiyana, ma apricot owuma ndi prunes. Thirani zonse ndi madzi otentha, ikani mpunga wosambitsidwa bwino komanso wouma ndipo, osasokoneza, kuphikani kutentha kwambiri pansi pa chivindikirocho mpaka chitonthozo - mpaka mpunga utakhala wofewa. Pilaf amapatsidwa mbale yayikulu.
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 150.7 | Tsamba 1684 | 8.9% | 5.9% | 1117 ga |
| Mapuloteni | 4.1 ga | 76 ga | 5.4% | 3.6% | 1854 ga |
| mafuta | 7.3 ga | 56 ga | 13% | 8.6% | 767 ga |
| Zakudya | 18.3 ga | 219 ga | 8.4% | 5.6% | 1197 ga |
| zidulo zamagulu | 76.9 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.2 ga | 20 ga | 16% | 10.6% | 625 ga |
| Water | 62.1 ga | 2273 ga | 2.7% | 1.8% | 3660 ga |
| ash | 0.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 500 | Makilogalamu 900 | 55.6% | 36.9% | 180 ga |
| Retinol | 0.5 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.3% | 5000 ga |
| Vitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 1.1% | 6000 ga |
| Vitamini B4, choline | 23.7 mg | 500 mg | 4.7% | 3.1% | 2110 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.3% | 5000 ga |
| Vitamini B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 2.3% | 2857 ga |
| Vitamini B9, folate | Makilogalamu 4.9 | Makilogalamu 400 | 1.2% | 0.8% | 8163 ga |
| Vitamini C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.3% | 22500 ga |
| Vitamini E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 9.8% | 682 ga |
| Vitamini H, biotin | Makilogalamu 0.7 | Makilogalamu 50 | 1.4% | 0.9% | 7143 ga |
| Vitamini PP, NO | 1.3806 mg | 20 mg | 6.9% | 4.6% | 1449 ga |
| niacin | 0.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 144.3 mg | 2500 mg | 5.8% | 3.8% | 1733 ga |
| Calcium, CA | 20.4 mg | 1000 mg | 2% | 1.3% | 4902 ga |
| Pakachitsulo, Si | 21.2 mg | 30 mg | 70.7% | 46.9% | 142 ga |
| Mankhwala a magnesium, mg | 21.2 mg | 400 mg | 5.3% | 3.5% | 1887 ga |
| Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 1% | 6771 ga |
| Sulufule, S | 34.3 mg | 1000 mg | 3.4% | 2.3% | 2915 ga |
| Phosphorus, P. | 61.6 mg | 800 mg | 7.7% | 5.1% | 1299 ga |
| Mankhwala, Cl | 1202.1 mg | 2300 mg | 52.3% | 34.7% | 191 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 35.4 | ~ | |||
| Wopanga, B. | Makilogalamu 44.9 | ~ | |||
| Vanadium, V | Makilogalamu 4.7 | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 2.9% | 2250 ga |
| Ayodini, ine | Makilogalamu 1 | Makilogalamu 150 | 0.7% | 0.5% | 15000 ga |
| Cobalt, Co. | Makilogalamu 1.5 | Makilogalamu 10 | 15% | 10% | 667 ga |
| Lifiyamu, Li | Makilogalamu 0.3 | ~ | |||
| Manganese, Mn | 0.2942 mg | 2 mg | 14.7% | 9.8% | 680 ga |
| Mkuwa, Cu | Makilogalamu 91.6 | Makilogalamu 1000 | 9.2% | 6.1% | 1092 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4.8 | Makilogalamu 70 | 6.9% | 4.6% | 1458 ga |
| Nickel, ndi | Makilogalamu 1.6 | ~ | |||
| Rubidium, Rb | Makilogalamu 23.8 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 27.5 | Makilogalamu 4000 | 0.7% | 0.5% | 14545 ga |
| Chrome, Kr | Makilogalamu 1.5 | Makilogalamu 50 | 3% | 2% | 3333 ga |
| Nthaka, Zn | 0.6729 mg | 12 mg | 5.6% | 3.7% | 1783 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 15.1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 3.9 ga | maulendo 100 г |
Mphamvu ndi 150,7 kcal.
pilau mavitamini ndi michere yambiri monga: vitamini A - 55,6%, vitamini E - 14,7%, silicon - 70,7%, chlorine - 52,3%, cobalt - 15%, manganese - 14,7%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA Pilaf PER 100 g
- Tsamba 899
- Tsamba 209
- Tsamba 41
- Tsamba 35
- Tsamba 232
- Tsamba 256
- Tsamba 40
- Tsamba 313
- Tsamba 0
- Tsamba 333
- Tsamba 0
Tags: Momwe mungaphike, zopatsa kalori 150,7 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira pilaf, Chinsinsi, ma calories
xitoy xakkeychi kang mulang oppamni mulang oppamni xitoy erri siz men birbirrimmizni ko,rrib bo,lgannimmizga siz men siz men aka uka bo,llib siz siz men siz men uyyimmizga kellib bo,lgan bo,llammiz siz men siz mentgamzyam toksam amuna o,zzimni mexnattimdan o,zzimni pensiya pullimdan kalbasa go,shtni kalbasa go,shttimni yeymanmen amuna amuna sizni yordammizga muxtoj bo,lmaymanmen amuna amuna amuna sizga amuna amuna amuna pochcho pochcha