Zosakaniza Tchizi cha mbatata
mbatata | 100.0 (galamu) |
tchizi chamafuta 18% | 100.0 (galamu) |
dzira la nkhuku | 0.1 (chidutswa) |
galimoto | 3.0 (galamu) |
Njira yokonzekera
Mbatata yophika yophika imakhazikika, imadutsa chopukusira nyama, kuphatikiza ndi mazira a dzira, kanyumba kanyumba, mchere, nthanga za caraway ndikusakanikirana bwino. Misa yomalizidwa imayikidwa pa nsalu yopukutira ndi kusiya pansi pa atolankhani kwa maola awiri. Tchizi chomalizidwa chimadulidwa magawo 2-50 g ndikumasulidwa. Mutha kupereka kirimu wowawasa padera (75-20 g pakutumikira) kapena kirimu (30 g potumikira).
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 154.6 | Tsamba 1684 | 9.2% | 6% | 1089 ga |
Mapuloteni | 9.1 ga | 76 ga | 12% | 7.8% | 835 ga |
mafuta | 9.6 ga | 56 ga | 17.1% | 11.1% | 583 ga |
Zakudya | 8.5 ga | 219 ga | 3.9% | 2.5% | 2576 ga |
zidulo zamagulu | 0.7 ga | ~ | |||
CHIKWANGWANI chamagulu | 1 ga | 20 ga | 5% | 3.2% | 2000 ga |
Water | 86.8 ga | 2273 ga | 3.8% | 2.5% | 2619 ga |
ash | 1.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 7.2% | 900 ga |
Retinol | 0.1 mg | ~ | |||
Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 3.9% | 1667 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.2% | 900 ga |
Vitamini B4, choline | 30.7 mg | 500 mg | 6.1% | 3.9% | 1629 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 3.9% | 1667 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 6.5% | 1000 ga |
Vitamini B9, folate | Makilogalamu 22 | Makilogalamu 400 | 5.5% | 3.6% | 1818 ga |
Vitamini B12, cobalamin | Makilogalamu 0.5 | Makilogalamu 3 | 16.7% | 10.8% | 600 ga |
Vitamini C, ascorbic | 8.4 mg | 90 mg | 9.3% | 6% | 1071 ga |
Vitamini D, calciferol | Makilogalamu 0.07 | Makilogalamu 10 | 0.7% | 0.5% | 14286 ga |
Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.3% | 5000 ga |
Vitamini H, biotin | Makilogalamu 3.2 | Makilogalamu 50 | 6.4% | 4.1% | 1563 ga |
Vitamini PP, NO | 2.3106 mg | 20 mg | 11.6% | 7.5% | 866 ga |
niacin | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 370.3 mg | 2500 mg | 14.8% | 9.6% | 675 ga |
Calcium, CA | 82.2 mg | 1000 mg | 8.2% | 5.3% | 1217 ga |
Mankhwala a magnesium, mg | 24.8 mg | 400 mg | 6.2% | 4% | 1613 ga |
Sodium, Na | 25.4 mg | 1300 mg | 2% | 1.3% | 5118 ga |
Sulufule, S | 21.9 mg | 1000 mg | 2.2% | 1.4% | 4566 ga |
Phosphorus, P. | 150.8 mg | 800 mg | 18.9% | 12.2% | 531 ga |
Mankhwala, Cl | 110.4 mg | 2300 mg | 4.8% | 3.1% | 2083 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 447.7 | ~ | |||
Wopanga, B. | Makilogalamu 59.9 | ~ | |||
Vanadium, V | Makilogalamu 77.6 | ~ | |||
Iron, Faith | 0.9 mg | 18 mg | 5% | 3.2% | 2000 ga |
Ayodini, ine | Makilogalamu 3.2 | Makilogalamu 150 | 2.1% | 1.4% | 4688 ga |
Cobalt, Co. | Makilogalamu 3.4 | Makilogalamu 10 | 34% | 22% | 294 ga |
Lifiyamu, Li | Makilogalamu 40.1 | ~ | |||
Manganese, Mn | 0.0934 mg | 2 mg | 4.7% | 3% | 2141 ga |
Mkuwa, Cu | Makilogalamu 112.2 | Makilogalamu 1000 | 11.2% | 7.2% | 891 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 8.2 | Makilogalamu 70 | 11.7% | 7.6% | 854 ga |
Nickel, ndi | Makilogalamu 2.6 | ~ | |||
Rubidium, Rb | Makilogalamu 260.3 | ~ | |||
Selenium, Ngati | Makilogalamu 14.9 | Makilogalamu 55 | 27.1% | 17.5% | 369 ga |
Zamadzimadzi, F | Makilogalamu 33.2 | Makilogalamu 4000 | 0.8% | 0.5% | 12048 ga |
Chrome, Kr | Makilogalamu 5.3 | Makilogalamu 50 | 10.6% | 6.9% | 943 ga |
Nthaka, Zn | 0.4166 mg | 12 mg | 3.5% | 2.3% | 2880 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 6.6 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 46.9 mg | pa 300 mg |
Mphamvu ndi 154,6 kcal.
Tchizi cha mbatata mavitamini ndi michere yambiri monga: vitamini A - 11,1%, vitamini B2 - 11,1%, vitamini B12 - 16,7%, vitamini PP - 11,6%, potaziyamu - 14,8%, phosphorus - 18,9 , 34, 11,2%, cobalt - 11,7%, mkuwa - 27,1%, molybdenum - XNUMX%, selenium - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHALA CHA ZOKHUDZA ZOKHUDZA Tchizi cha mbatata PA 100 g
- Tsamba 77
- Tsamba 236
- Tsamba 157
- Tsamba 333
Tags: Momwe mungaphikire, kalori 154,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Tchizi cha mbatata, Chinsinsi, ma calories, michere