Zamkatimu
Zosakaniza maapulo choyika zinthu mkati ndi kaloti
| Maapulo | 140.0 (galamu) |
| karoti | 15.0 (galamu) |
| shuga | 5.0 (galamu) |
| kirimu | 10.0 (galamu) |
Njira yokonzekera
Zisa za mbewu zimachotsedwa m'maapulo okonzeka (osazisenda), dzenje limadzaza ndi kaloti. Kenako muwayike pa pepala lophika, onjezerani madzi pang'ono, ikani kirimu wowawasa kaloti, kuwaza ndi shuga ndikuphika mu uvuni kwa mphindi 15-20. Lolani maapulo kutentha kapena kuzizira.
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 78.4 | Tsamba 1684 | 4.7% | 6% | 2148 ga |
| Mapuloteni | 0.8 ga | 76 ga | 1.1% | 1.4% | 9500 ga |
| mafuta | 2.8 ga | 56 ga | 5% | 6.4% | 2000 ga |
| Zakudya | 13.4 ga | 219 ga | 6.1% | 7.8% | 1634 ga |
| zidulo zamagulu | 0.7 ga | ~ | |||
| CHIKWANGWANI chamagulu | 2.5 ga | 20 ga | 12.5% | 15.9% | 800 ga |
| Water | 118 ga | 2273 ga | 5.2% | 6.6% | 1926 ga |
| ash | 0.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 1300 | Makilogalamu 900 | 144.4% | 184.2% | 69 ga |
| Retinol | 1.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 2.6% | 5000 ga |
| Vitamini B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 2.8% | 4500 ga |
| Vitamini B4, choline | 9.5 mg | 500 mg | 1.9% | 2.4% | 5263 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.6% | 5000 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.4% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 3.7 | Makilogalamu 400 | 0.9% | 1.1% | 10811 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.03 | Makilogalamu 3 | 1% | 1.3% | 10000 ga |
| Vitamini C, ascorbic | 7.1 mg | 90 mg | 7.9% | 10.1% | 1268 ga |
| Vitamini D, calciferol | Makilogalamu 0.01 | Makilogalamu 10 | 0.1% | 0.1% | 100000 ga |
| Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 6% | 2143 ga |
| Vitamini H, biotin | Makilogalamu 0.6 | Makilogalamu 50 | 1.2% | 1.5% | 8333 ga |
| Vitamini PP, NO | 0.5328 mg | 20 mg | 2.7% | 3.4% | 3754 ga |
| niacin | 0.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 306.5 mg | 2500 mg | 12.3% | 15.7% | 816 ga |
| Calcium, CA | 26 mg | 1000 mg | 2.6% | 3.3% | 3846 ga |
| Mankhwala a magnesium, mg | 14.6 mg | 400 mg | 3.7% | 4.7% | 2740 ga |
| Sodium, Na | 30.7 mg | 1300 mg | 2.4% | 3.1% | 4235 ga |
| Sulufule, S | 5.7 mg | 1000 mg | 0.6% | 0.8% | 17544 ga |
| Phosphorus, P. | 22.8 mg | 800 mg | 2.9% | 3.7% | 3509 ga |
| Mankhwala, Cl | 15.3 mg | 2300 mg | 0.7% | 0.9% | 15033 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 152 | ~ | |||
| Wopanga, B. | Makilogalamu 266.8 | ~ | |||
| Vanadium, V | Makilogalamu 17.6 | ~ | |||
| Iron, Faith | 2.3 mg | 18 mg | 12.8% | 16.3% | 783 ga |
| Ayodini, ine | Makilogalamu 3.2 | Makilogalamu 150 | 2.1% | 2.7% | 4688 ga |
| Cobalt, Co. | Makilogalamu 1.3 | Makilogalamu 10 | 13% | 16.6% | 769 ga |
| Lifiyamu, Li | Makilogalamu 0.8 | ~ | |||
| Manganese, Mn | 0.0737 mg | 2 mg | 3.7% | 4.7% | 2714 ga |
| Mkuwa, Cu | Makilogalamu 120 | Makilogalamu 1000 | 12% | 15.3% | 833 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 9 | Makilogalamu 70 | 12.9% | 16.5% | 778 ga |
| Nickel, ndi | Makilogalamu 17.4 | ~ | |||
| Rubidium, Rb | Makilogalamu 61.5 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.02 | Makilogalamu 55 | 275000 ga | ||
| Zamadzimadzi, F | Makilogalamu 16.5 | Makilogalamu 4000 | 0.4% | 0.5% | 24242 ga |
| Chrome, Kr | Makilogalamu 4.3 | Makilogalamu 50 | 8.6% | 11% | 1163 ga |
| Nthaka, Zn | 0.2201 mg | 12 mg | 1.8% | 2.3% | 5452 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.7 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 8.6 ga | maulendo 100 г |
Mphamvu ndi 78,4 kcal.
Maapulo choyika zinthu mkati ndi kaloti mavitamini ndi michere yambiri monga: vitamini A - 144,4%, potaziyamu - 12,3%, chitsulo - 12,8%, cobalt - 13%, mkuwa - 12%, molybdenum - 12,9%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA MAAPULE Maapulo okhala ndi kaloti PA 100 g
- Tsamba 47
- Tsamba 35
- Tsamba 399
- Tsamba 162
Tags: Momwe mungaphike, kalori 78,4 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika Maapulo okhala ndi kaloti, zopangira, zopatsa mphamvu, michere