Zamkatimu
Zosakaniza Anchovies ndi sprat ndi mbatata
Atlantic anchovies, zamzitini | 250.0 (galamu) |
Msuzi wa Caspian | 250.0 (galamu) |
mbatata | 6.0 (chidutswa) |
dzira la nkhuku | 2.0 (chidutswa) |
anyezi wobiriwira | 100.0 (galamu) |
mafuta a mpendadzuwa | 1.0 (supuni ya tebulo) |
mchere wa tebulo | 10.0 (galamu) |
viniga | 1.0 (supuni ya tebulo) |
tsabola wakuda wakuda | 1.0 (galamu) |
Njira yokonzekera
Pakani mbatata yophikidwa mwatsopano mu sieve pamwamba pa mbale ya saladi ndikuyika pa slide. Pansi pa slide, ikani anchovies, atakulungidwa mu mphete, kapena peeled ndi sprat wopanda mafupa. Ikani finely akanadulidwa wobiriwira anyezi pakati pawo. Thirani mbatata ndi msuzi wopangidwa kuchokera ku mafuta, viniga, mchere ndi tsabola.
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 156.5 | Tsamba 1684 | 9.3% | 5.9% | 1076 ga |
Mapuloteni | 12.3 ga | 76 ga | 16.2% | 10.4% | 618 ga |
mafuta | 7.9 ga | 56 ga | 14.1% | 9% | 709 ga |
Zakudya | 9.7 ga | 219 ga | 4.4% | 2.8% | 2258 ga |
zidulo zamagulu | 39.8 ga | ~ | |||
CHIKWANGWANI chamagulu | 2 ga | 20 ga | 10% | 6.4% | 1000 ga |
Water | 82.7 ga | 2273 ga | 3.6% | 2.3% | 2748 ga |
ash | 1.4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 21.3% | 300 ga |
Retinol | 0.3 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.3% | 1500 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.1% | 900 ga |
Vitamini B4, choline | 23.9 mg | 500 mg | 4.8% | 3.1% | 2092 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 3.8% | 1667 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 9.6% | 667 ga |
Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 1.6% | 4000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.05 | Makilogalamu 3 | 1.7% | 1.1% | 6000 ga |
Vitamini C, ascorbic | 8 mg | 90 mg | 8.9% | 5.7% | 1125 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 1.3% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 4.7% | 1364 ga |
Vitamini H, biotin | Makilogalamu 2.1 | Makilogalamu 50 | 4.2% | 2.7% | 2381 ga |
Vitamini PP, NO | 3.9418 mg | 20 mg | 19.7% | 12.6% | 507 ga |
niacin | 1.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 546.4 mg | 2500 mg | 21.9% | 14% | 458 ga |
Calcium, CA | 70.6 mg | 1000 mg | 7.1% | 4.5% | 1416 ga |
Mankhwala a magnesium, mg | 40.3 mg | 400 mg | 10.1% | 6.5% | 993 ga |
Sodium, Na | 86.4 mg | 1300 mg | 6.6% | 4.2% | 1505 ga |
Sulufule, S | 90.6 mg | 1000 mg | 9.1% | 5.8% | 1104 ga |
Phosphorus, P. | 177.8 mg | 800 mg | 22.2% | 14.2% | 450 ga |
Mankhwala, Cl | 749.5 mg | 2300 mg | 32.6% | 20.8% | 307 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 553.3 | ~ | |||
Wopanga, B. | Makilogalamu 67.8 | ~ | |||
Vanadium, V | Makilogalamu 87.9 | ~ | |||
Iron, Faith | 1.9 mg | 18 mg | 10.6% | 6.8% | 947 ga |
Ayodini, ine | Makilogalamu 17.5 | Makilogalamu 150 | 11.7% | 7.5% | 857 ga |
Cobalt, Co. | Makilogalamu 9.8 | Makilogalamu 10 | 98% | 62.6% | 102 ga |
Lifiyamu, Li | Makilogalamu 45.4 | ~ | |||
Manganese, Mn | 0.1461 mg | 2 mg | 7.3% | 4.7% | 1369 ga |
Mkuwa, Cu | Makilogalamu 130.4 | Makilogalamu 1000 | 13% | 8.3% | 767 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10.5 | Makilogalamu 70 | 15% | 9.6% | 667 ga |
Nickel, ndi | Makilogalamu 6.5 | ~ | |||
Rubidium, Rb | Makilogalamu 294.9 | ~ | |||
Zamadzimadzi, F | Makilogalamu 240.8 | Makilogalamu 4000 | 6% | 3.8% | 1661 ga |
Chrome, Kr | Makilogalamu 34.5 | Makilogalamu 50 | 69% | 44.1% | 145 ga |
Nthaka, Zn | 1.0386 mg | 12 mg | 8.7% | 5.6% | 1155 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 8.5 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.1 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 74.4 mg | pa 300 mg |
Mphamvu ndi 156,5 kcal.
Anchovies ndi sprat ndi mbatata mavitamini ndi mchere wambiri monga: vitamini A - 33,3%, vitamini B2 - 11,1%, vitamini B6 - 15%, vitamini PP - 19,7%, potaziyamu - 21,9%, phosphorous - 22,2 %, klorini - 32,6%, ayodini - 11,7%, cobalt - 98%, mkuwa - 13%, molybdenum - 15%, chromium - 69%
- 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 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 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Kalori ndi kapangidwe kake ka maphikidwe Anchovies ndi sprat ndi mbatata pa 100 g.
- Tsamba 192
- Tsamba 77
- Tsamba 157
- Tsamba 20
- Tsamba 899
- Tsamba 0
- Tsamba 11
- Tsamba 255
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 156,5 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Anchovies ndi sprat ndi mbatata, Chinsinsi, zopatsa mphamvu, zakudya