Zosakaniza Mbatata zophikidwa ndi nkhumba
mbatata | 200.0 (galamu) |
nkhumba, gulu limodzi | 70.0 (galamu) |
anyezi | 18.0 (galamu) |
mafuta a nkhumba | 10.0 (galamu) |
ufa wa tirigu, umafunika | 10.0 (galamu) |
koloko | 0.4 (galamu) |
mafuta nyama | 5.0 (galamu) |
batala | 10.0 (galamu) |
Njira yokonzekera
Mbatata zosaphika zosenda ndizopukutidwa. Nkhumba yokonzeka imadulidwa mzidutswa zolemera 10-15 g ndikukazinga poto. Anyezi okonzeka amadulidwa ndikupukutidwa ndi nyama yankhumba. Mbatata yosenda imaphatikizidwa ndi anyezi ofiira ndi nyama yankhumba, nyama yankhumba yokazinga, ufa wosekedwa, bicarbonate wokonzeka wa sodium, mchere, tsabola wakuda wakuda amawonjezeredwa ndikusakanikirana. Ikani chisakanizo chokonzekera poto yamafuta ndikuphika mu uvuni ndi kutentha kwa 250-280 ° C mpaka kutumphuka kutuluka pamwamba pa malonda. Mukachoka, tsanulirani mafuta osungunuka.
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 299.5 | Tsamba 1684 | 17.8% | 5.9% | 562 ga |
Mapuloteni | 7.8 ga | 76 ga | 10.3% | 3.4% | 974 ga |
mafuta | 22.9 ga | 56 ga | 40.9% | 13.7% | 245 ga |
Zakudya | 16.6 ga | 219 ga | 7.6% | 2.5% | 1319 ga |
zidulo zamagulu | 0.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.8 ga | 20 ga | 9% | 3% | 1111 ga |
Water | 92.1 ga | 2273 ga | 4.1% | 1.4% | 2468 ga |
ash | 1.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 70 | Makilogalamu 900 | 7.8% | 2.6% | 1286 ga |
Retinol | 0.07 mg | ~ | |||
Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 6.7% | 500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 1.9% | 1800 ga |
Vitamini B4, choline | 28.2 mg | 500 mg | 5.6% | 1.9% | 1773 ga |
Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 2.7% | 1250 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 6.7% | 500 ga |
Vitamini B9, folate | Makilogalamu 10.3 | Makilogalamu 400 | 2.6% | 0.9% | 3883 ga |
Vitamini C, ascorbic | 4.7 mg | 90 mg | 5.2% | 1.7% | 1915 ga |
Vitamini D, calciferol | Makilogalamu 0.01 | Makilogalamu 10 | 0.1% | 100000 ga | |
Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 0.9% | 3750 ga |
Vitamini H, biotin | Makilogalamu 0.3 | Makilogalamu 50 | 0.6% | 0.2% | 16667 ga |
Vitamini PP, NO | 3.3948 mg | 20 mg | 17% | 5.7% | 589 ga |
niacin | 2.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 631.5 mg | 2500 mg | 25.3% | 8.4% | 396 ga |
Calcium, CA | 16.4 mg | 1000 mg | 1.6% | 0.5% | 6098 ga |
Pakachitsulo, Si | 0.2 mg | 30 mg | 0.7% | 0.2% | 15000 ga |
Mankhwala a magnesium, mg | 32.3 mg | 400 mg | 8.1% | 2.7% | 1238 ga |
Sodium, Na | 25.7 mg | 1300 mg | 2% | 0.7% | 5058 ga |
Sulufule, S | 115.1 mg | 1000 mg | 11.5% | 3.8% | 869 ga |
Phosphorus, P. | 122.9 mg | 800 mg | 15.4% | 5.1% | 651 ga |
Mankhwala, Cl | 73 mg | 2300 mg | 3.2% | 1.1% | 3151 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 874.2 | ~ | |||
Wopanga, B. | Makilogalamu 124.9 | ~ | |||
Vanadium, V | Makilogalamu 140.2 | ~ | |||
Iron, Faith | 1.4 mg | 18 mg | 7.8% | 2.6% | 1286 ga |
Ayodini, ine | Makilogalamu 7.5 | Makilogalamu 150 | 5% | 1.7% | 2000 ga |
Cobalt, Co. | Makilogalamu 7.9 | Makilogalamu 10 | 79% | 26.4% | 127 ga |
Lifiyamu, Li | Makilogalamu 70 | ~ | |||
Manganese, Mn | 0.2158 mg | 2 mg | 10.8% | 3.6% | 927 ga |
Mkuwa, Cu | Makilogalamu 173.8 | Makilogalamu 1000 | 17.4% | 5.8% | 575 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 12.4 | Makilogalamu 70 | 17.7% | 5.9% | 565 ga |
Nickel, ndi | Makilogalamu 9.2 | ~ | |||
Kutsogolera, Sn | Makilogalamu 10.7 | ~ | |||
Rubidium, Rb | Makilogalamu 498.5 | ~ | |||
Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.2% | 18333 ga |
Titan, inu | Makilogalamu 0.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 55.3 | Makilogalamu 4000 | 1.4% | 0.5% | 7233 ga |
Chrome, Kr | Makilogalamu 14.1 | Makilogalamu 50 | 28.2% | 9.4% | 355 ga |
Nthaka, Zn | 1.1662 mg | 12 mg | 9.7% | 3.2% | 1029 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 14.5 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.8 ga | maulendo 100 г |
Mphamvu ndi 299,5 kcal.
Mbatata zophika ndi nkhumba mavitamini ndi michere yambiri monga: vitamini B1 - 20%, vitamini B6 - 20%, vitamini PP - 17%, potaziyamu - 25,3%, phosphorus - 15,4%, cobalt - 79%, mkuwa - 17,4 %, molybdenum - 17,7%, chromium - 28,2%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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.
- 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.
CALORIE NDI CHIKHALIDWE CHIPANGIZO CHA ZOKHUDZA ZOKHUDZA Mbatata zophikidwa ndi nkhumba PER 100 g
- Tsamba 77
- Tsamba 142
- Tsamba 41
- Tsamba 841
- Tsamba 334
- Tsamba 0
- Tsamba 899
- Tsamba 661
Tags: Momwe mungaphike, kalori 299,5 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Mbatata zophikidwa ndi nkhumba, zopangira, zopatsa mphamvu, michere