Zosakaniza Nyemba ndi prunes
nyemba | 1.0 (supuni ya tiyi) |
Sadza | 200.0 (galamu) |
batala | 100.0 (galamu) |
shuga | 0.5 (galasi la tirigu) |
mchere wa tebulo | 0.3 (supuni ya tiyi) |
Njira yokonzekera
Ikani nyemba ankawaviika pasadakhale kuphika, kuwonjezera mchere posakhalitsa okonzeka. Chotsani anatsuka, ankawaviika prunes, kuwonjezera mafuta ndi shuga. Sakanizani okonzeka zopangidwa nyemba (popanda madzi) ndi unyinji wa prunes. Kutumikira ndi mkaka.
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 316.5 | Tsamba 1684 | 18.8% | 5.9% | 532 ga |
Mapuloteni | 8.7 ga | 76 ga | 11.4% | 3.6% | 874 ga |
mafuta | 12.8 ga | 56 ga | 22.9% | 7.2% | 438 ga |
Zakudya | 44.4 ga | 219 ga | 20.3% | 6.4% | 493 ga |
zidulo zamagulu | 23.6 ga | ~ | |||
CHIKWANGWANI chamagulu | 4.4 ga | 20 ga | 22% | 7% | 455 ga |
Water | 11.9 ga | 2273 ga | 0.5% | 0.2% | 19101 ga |
ash | 1.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 3.5% | 900 ga |
Retinol | 0.1 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.1% | 1500 ga |
Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 1.6% | 2000 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 1.9% | 1667 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 4.7% | 667 ga |
Vitamini B9, folate | Makilogalamu 25.6 | Makilogalamu 400 | 6.4% | 2% | 1563 ga |
Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
Vitamini D, calciferol | Makilogalamu 0.03 | Makilogalamu 10 | 0.3% | 0.1% | 33333 ga |
Vitamini E, alpha tocopherol, TE | 1.4 mg | 15 mg | 9.3% | 2.9% | 1071 ga |
Vitamini PP, NO | 2.3442 mg | 20 mg | 11.7% | 3.7% | 853 ga |
niacin | 0.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 562 mg | 2500 mg | 22.5% | 7.1% | 445 ga |
Calcium, CA | 76 mg | 1000 mg | 7.6% | 2.4% | 1316 ga |
Pakachitsulo, Si | 30 mg | 30 mg | 100% | 31.6% | 100 ga |
Mankhwala a magnesium, mg | 60.8 mg | 400 mg | 15.2% | 4.8% | 658 ga |
Sodium, Na | 17.1 mg | 1300 mg | 1.3% | 0.4% | 7602 ga |
Sulufule, S | 52.9 mg | 1000 mg | 5.3% | 1.7% | 1890 ga |
Phosphorus, P. | 207.6 mg | 800 mg | 26% | 8.2% | 385 ga |
Mankhwala, Cl | 369.6 mg | 2300 mg | 16.1% | 5.1% | 622 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 208.7 | ~ | |||
Wopanga, B. | Makilogalamu 159.8 | ~ | |||
Vanadium, V | Makilogalamu 62 | ~ | |||
Iron, Faith | 5.1 mg | 18 mg | 28.3% | 8.9% | 353 ga |
Ayodini, ine | Makilogalamu 3.9 | Makilogalamu 150 | 2.6% | 0.8% | 3846 ga |
Cobalt, Co. | Makilogalamu 6.2 | Makilogalamu 10 | 62% | 19.6% | 161 ga |
Manganese, Mn | 0.4387 mg | 2 mg | 21.9% | 6.9% | 456 ga |
Mkuwa, Cu | Makilogalamu 158.4 | Makilogalamu 1000 | 15.8% | 5% | 631 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 13.5 | Makilogalamu 70 | 19.3% | 6.1% | 519 ga |
Nickel, ndi | Makilogalamu 56.5 | ~ | |||
Selenium, Ngati | Makilogalamu 8.1 | Makilogalamu 55 | 14.7% | 4.6% | 679 ga |
Titan, inu | Makilogalamu 48.9 | ~ | |||
Zamadzimadzi, F | Makilogalamu 14.3 | Makilogalamu 4000 | 0.4% | 0.1% | 27972 ga |
Chrome, Kr | Makilogalamu 3.3 | Makilogalamu 50 | 6.6% | 2.1% | 1515 ga |
Nthaka, Zn | 1.0638 mg | 12 mg | 8.9% | 2.8% | 1128 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 11.7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 15.2 ga | maulendo 100 г |
Mphamvu ndi 316,5 kcal.
Nyemba zokhala ndi prunes mavitamini ndi mchere wambiri monga: vitamini A - 11,1%, vitamini B6 - 15%, vitamini PP - 11,7%, potaziyamu - 22,5%, silicon - 100%, magnesium - 15,2%, phosphorous. - 26%, klorini - 16,1%, chitsulo - 28,3%, cobalt - 62%, manganese - 21,9%, mkuwa - 15,8%, molybdenum - 19,3%, selenium - 14,7%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid 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.
KALORI NDI MANKHWALA A MACHEMIKI WA ZOPHUNZITSA MAPIKIZI Nyemba zokhala ndi prunes PA 100 g.
- Tsamba 298
- Tsamba 256
- Tsamba 661
- Tsamba 399
- Tsamba 0
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 316,5 kcal, kapangidwe kake, zakudya, mavitamini, michere, njira yophika Nyemba ndi prunes, Chinsinsi, zopatsa mphamvu, zakudya