Zosakaniza Phala la barele ndi mbatata
| balere akumenya | 150.0 (galamu) |
| madzi | 5.0 (galasi la tirigu) |
| mbatata | 5.0 (chidutswa) |
| ng'ombe ya mkaka | 500.0 (galamu) |
| mchere wa tebulo | 0.5 (supuni ya tiyi) |
Njira yokonzekera
Muzimutsuka groats, kuziika m'madzi otentha ndi kuphika. Peel mbatata, kudula mutizidutswa tating'ono ting'ono ndikuwonjezera phala kumapeto kwa kuphika. Onetsetsani kuti phala silikuyaka. Onjezerani mkaka m'magawo, mchere.
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 48.6 | Tsamba 1684 | 2.9% | 6% | 3465 ga |
| Mapuloteni | 1.8 ga | 76 ga | 2.4% | 4.9% | 4222 ga |
| mafuta | 1 ga | 56 ga | 1.8% | 3.7% | 5600 ga |
| Zakudya | 8.7 ga | 219 ga | 4% | 8.2% | 2517 ga |
| zidulo zamagulu | 10.5 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.6 ga | 20 ga | 3% | 6.2% | 3333 ga |
| Water | 86.8 ga | 2273 ga | 3.8% | 7.8% | 2619 ga |
| ash | 0.5 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 7 | Makilogalamu 900 | 0.8% | 1.6% | 12857 ga |
| Retinol | 0.007 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 5.6% | 3750 ga |
| Vitamini B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 5.8% | 3600 ga |
| Vitamini B4, choline | 5.8 mg | 500 mg | 1.2% | 2.5% | 8621 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 4.1% | 5000 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 9.3% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 4.5 | Makilogalamu 400 | 1.1% | 2.3% | 8889 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 6.8% | 3000 ga |
| Vitamini C, ascorbic | 1.4 mg | 90 mg | 1.6% | 3.3% | 6429 ga |
| Vitamini D, calciferol | Makilogalamu 0.01 | Makilogalamu 10 | 0.1% | 0.2% | 100000 ga |
| Vitamini E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 0.4% | 50000 ga |
| Vitamini H, biotin | Makilogalamu 0.8 | Makilogalamu 50 | 1.6% | 3.3% | 6250 ga |
| Vitamini PP, NO | 0.6988 mg | 20 mg | 3.5% | 7.2% | 2862 ga |
| niacin | 0.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 134.1 mg | 2500 mg | 5.4% | 11.1% | 1864 ga |
| Calcium, CA | 37 mg | 1000 mg | 3.7% | 7.6% | 2703 ga |
| Mankhwala a magnesium, mg | 10.2 mg | 400 mg | 2.6% | 5.3% | 3922 ga |
| Sodium, Na | 15.1 mg | 1300 mg | 1.2% | 2.5% | 8609 ga |
| Sulufule, S | 18.2 mg | 1000 mg | 1.8% | 3.7% | 5495 ga |
| Phosphorus, P. | 55.3 mg | 800 mg | 6.9% | 14.2% | 1447 ga |
| Mankhwala, Cl | 196.1 mg | 2300 mg | 8.5% | 17.5% | 1173 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 133.9 | ~ | |||
| Wopanga, B. | Makilogalamu 16.3 | ~ | |||
| Vanadium, V | Makilogalamu 21.1 | ~ | |||
| Iron, Faith | 0.3 mg | 18 mg | 1.7% | 3.5% | 6000 ga |
| Ayodini, ine | Makilogalamu 2.9 | Makilogalamu 150 | 1.9% | 3.9% | 5172 ga |
| Cobalt, Co. | Makilogalamu 1.1 | Makilogalamu 10 | 11% | 22.6% | 909 ga |
| Lifiyamu, Li | Makilogalamu 10.9 | ~ | |||
| Manganese, Mn | 0.085 mg | 2 mg | 4.3% | 8.8% | 2353 ga |
| Mkuwa, Cu | Makilogalamu 52.1 | Makilogalamu 1000 | 5.2% | 10.7% | 1919 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 3.6 | Makilogalamu 70 | 5.1% | 10.5% | 1944 ga |
| Nickel, ndi | Makilogalamu 0.7 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 3.1 | ~ | |||
| Rubidium, Rb | Makilogalamu 70.9 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 1.9% | 11000 ga |
| Olimba, Sr. | Makilogalamu 4.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 16 | Makilogalamu 4000 | 0.4% | 0.8% | 25000 ga |
| Chrome, Kr | Makilogalamu 1.9 | Makilogalamu 50 | 3.8% | 7.8% | 2632 ga |
| Nthaka, Zn | 0.2326 mg | 12 mg | 1.9% | 3.9% | 5159 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 6.9 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.5 ga | maulendo 100 г |
Mphamvu ndi 48,6 kcal.
Phala la barele ndi mbatata mavitamini ndi michere yambiri monga: cobalt - 11%
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA M balere phala ndi mbatata PER 100 g
- Tsamba 313
- Tsamba 0
- Tsamba 77
- Tsamba 60
- Tsamba 0
Tags: Momwe mungaphike, kalori wokwanira 48,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Phala la balere ndi mbatata, Chinsinsi, zopatsa mphamvu, michere