Zamkatimu
Zosakaniza Beetroot saladi ndi prunes, mtedza ndi adyo
kama | 60.0 (galamu) |
Sadza | 9.0 (galamu) |
mtedza | 11.0 (galamu) |
mayonesi | 20.0 (galamu) |
adyo anyezi | 2.0 (galamu) |
Njira yokonzekera
Kulemera kwa beets owiritsa owiritsa ndi kulemera kwa prunes wodulidwa kumawonetsedwa. Beets yophika yophika imadulidwa kukhala mizere. Ma prunes okonzeka amathiridwa ndi madzi otentha ndikusiyidwa momwemo mpaka atatupa, ndiye kuti maenje amachotsedwa ndikudulidwa. Maso odulidwa ndi adyo. Beets amaphatikizidwa ndi prunes, mtedza, adyo ndi okoleretsa ndi mayonesi. Mukachoka, mukhoza kukongoletsa ndi zitsamba.
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 284 | Tsamba 1684 | 16.9% | 6% | 593 ga |
Mapuloteni | 7.1 ga | 76 ga | 9.3% | 3.3% | 1070 ga |
mafuta | 15.6 ga | 56 ga | 27.9% | 9.8% | 359 ga |
Zakudya | 30.7 ga | 219 ga | 14% | 4.9% | 713 ga |
zidulo zamagulu | 0.6 ga | ~ | |||
CHIKWANGWANI chamagulu | 3.2 ga | 20 ga | 16% | 5.6% | 625 ga |
Water | 84.7 ga | 2273 ga | 3.7% | 1.3% | 2684 ga |
ash | 1.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 1.2% | 3000 ga |
Retinol | 0.03 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.4% | 1500 ga |
Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 1.8% | 2000 ga |
Vitamini B4, choline | 3.3 mg | 500 mg | 0.7% | 0.2% | 15152 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 2.1% | 1667 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.3% | 667 ga |
Vitamini B9, folate | Makilogalamu 31.1 | Makilogalamu 400 | 7.8% | 2.7% | 1286 ga |
Vitamini C, ascorbic | 3.2 mg | 90 mg | 3.6% | 1.3% | 2813 ga |
Vitamini E, alpha tocopherol, TE | 14.2 mg | 15 mg | 94.7% | 33.3% | 106 ga |
Vitamini PP, NO | 1.7786 mg | 20 mg | 8.9% | 3.1% | 1124 ga |
niacin | 0.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 513 mg | 2500 mg | 20.5% | 7.2% | 487 ga |
Calcium, CA | 86.3 mg | 1000 mg | 8.6% | 3% | 1159 ga |
Mankhwala a magnesium, mg | 90.6 mg | 400 mg | 22.7% | 8% | 442 ga |
Sodium, Na | 149.4 mg | 1300 mg | 11.5% | 4% | 870 ga |
Sulufule, S | 34.7 mg | 1000 mg | 3.5% | 1.2% | 2882 ga |
Phosphorus, P. | 223.7 mg | 800 mg | 28% | 9.9% | 358 ga |
Mankhwala, Cl | 40.2 mg | 2300 mg | 1.7% | 0.6% | 5721 ga |
Tsatani Zinthu | |||||
Wopanga, B. | Makilogalamu 208.1 | ~ | |||
Vanadium, V | Makilogalamu 52 | ~ | |||
Iron, Faith | 2.4 mg | 18 mg | 13.3% | 4.7% | 750 ga |
Ayodini, ine | Makilogalamu 6.4 | Makilogalamu 150 | 4.3% | 1.5% | 2344 ga |
Cobalt, Co. | Makilogalamu 3.9 | Makilogalamu 10 | 39% | 13.7% | 256 ga |
Manganese, Mn | 1.0743 mg | 2 mg | 53.7% | 18.9% | 186 ga |
Mkuwa, Cu | Makilogalamu 263.2 | Makilogalamu 1000 | 26.3% | 9.3% | 380 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 7.4 | Makilogalamu 70 | 10.6% | 3.7% | 946 ga |
Nickel, ndi | Makilogalamu 10.4 | ~ | |||
Rubidium, Rb | Makilogalamu 336.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 216.7 | Makilogalamu 4000 | 5.4% | 1.9% | 1846 ga |
Chrome, Kr | Makilogalamu 14.9 | Makilogalamu 50 | 29.8% | 10.5% | 336 ga |
Nthaka, Zn | 1.1035 mg | 12 mg | 9.2% | 3.2% | 1087 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.9 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 11.9 ga | maulendo 100 г |
Mphamvu ndi 284 kcal.
Beetroot saladi ndi prunes, mtedza ndi adyo mavitamini ndi mchere wambiri monga: vitamini B6 - 15%, vitamini E - 94,7%, potaziyamu - 20,5%, magnesium - 22,7%, phosphorous - 28%, iron - 13,3%, cobalt; 39%, manganese - 53,7%, mkuwa - 26,3%, chromium - 29,8%
- 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zopatsa mphamvu za caloriki NDI KAPANGIZO WA MANKHWALA A MAPIKHILI ZOTHANDIZA Saladi yochokera ku beets yokhala ndi prunes, mtedza ndi adyo pa 100 g.
- Tsamba 42
- Tsamba 256
- Tsamba 656
- Tsamba 627
- Tsamba 149
Tags: Kodi kuphika, kalori okhutira 284 kcal, mankhwala zikuchokera, zakudya mtengo, zimene mavitamini, mchere, kuphika njira Beetroot saladi ndi prunes, mtedza ndi adyo, Chinsinsi, zopatsa mphamvu, zakudya