Zamkatimu
Zosakaniza Beetroot akamwe zoziziritsa kukhosi ndi mtedza
kama | 715.0 (galamu) |
adyo anyezi | 15.0 (galamu) |
mtedza | 105.0 (galamu) |
shuga | 5.0 (galamu) |
kirimu | 160.0 (galamu) |
parsley | 7.0 (galamu) |
asidi a mandimu | 3.0 (galamu) |
Njira yokonzekera
Dulani zophika zophika beets mu zingwe, sungunulani citric acid mu madzi otulutsidwa. Konzekerani adyo, dulani ma walnuts, kuphatikiza ndi beets, kuwonjezera shuga, mchere, tsabola, citric acid, nyengo ndi kirimu wowawasa ndikusakaniza. Pa tchuthi, pangani zitsamba zokongoletsedwa bwino.
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 177.6 | Tsamba 1684 | 10.5% | 5.9% | 948 ga |
Mapuloteni | 6.9 ga | 76 ga | 9.1% | 5.1% | 1101 ga |
mafuta | 5.9 ga | 56 ga | 10.5% | 5.9% | 949 ga |
Zakudya | 25.8 ga | 219 ga | 11.8% | 6.6% | 849 ga |
zidulo zamagulu | 0.08 ga | ~ | |||
CHIKWANGWANI chamagulu | 2.8 ga | 20 ga | 14% | 7.9% | 714 ga |
Water | 94.9 ga | 2273 ga | 4.2% | 2.4% | 2395 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 6.3% | 900 ga |
Retinol | 0.1 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.8% | 1500 ga |
Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 2.8% | 2000 ga |
Vitamini B4, choline | 23.9 mg | 500 mg | 4.8% | 2.7% | 2092 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 3.4% | 1667 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 8.4% | 667 ga |
Vitamini B9, folate | Makilogalamu 36 | Makilogalamu 400 | 9% | 5.1% | 1111 ga |
Vitamini B12, cobalamin | Makilogalamu 0.07 | Makilogalamu 3 | 2.3% | 1.3% | 4286 ga |
Vitamini C, ascorbic | 4.9 mg | 90 mg | 5.4% | 3% | 1837 ga |
Vitamini D, calciferol | Makilogalamu 0.03 | Makilogalamu 10 | 0.3% | 0.2% | 33333 ga |
Vitamini E, alpha tocopherol, TE | 7 mg | 15 mg | 46.7% | 26.3% | 214 ga |
Vitamini H, biotin | Makilogalamu 0.7 | Makilogalamu 50 | 1.4% | 0.8% | 7143 ga |
Vitamini PP, NO | 1.6454 mg | 20 mg | 8.2% | 4.6% | 1216 ga |
niacin | 0.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 476.5 mg | 2500 mg | 19.1% | 10.8% | 525 ga |
Calcium, CA | 95.5 mg | 1000 mg | 9.6% | 5.4% | 1047 ga |
Mankhwala a magnesium, mg | 82.6 mg | 400 mg | 20.7% | 11.7% | 484 ga |
Sodium, Na | 45 mg | 1300 mg | 3.5% | 2% | 2889 ga |
Sulufule, S | 35.9 mg | 1000 mg | 3.6% | 2% | 2786 ga |
Phosphorus, P. | 222.4 mg | 800 mg | 27.8% | 15.7% | 360 ga |
Mankhwala, Cl | 59.7 mg | 2300 mg | 2.6% | 1.5% | 3853 ga |
Tsatani Zinthu | |||||
Wopanga, B. | Makilogalamu 259.4 | ~ | |||
Vanadium, V | Makilogalamu 64.9 | ~ | |||
Iron, Faith | 2.1 mg | 18 mg | 11.7% | 6.6% | 857 ga |
Ayodini, ine | Makilogalamu 9 | Makilogalamu 150 | 6% | 3.4% | 1667 ga |
Cobalt, Co. | Makilogalamu 4.3 | Makilogalamu 10 | 43% | 24.2% | 233 ga |
Manganese, Mn | 1.1901 mg | 2 mg | 59.5% | 33.5% | 168 ga |
Mkuwa, Cu | Makilogalamu 291.7 | Makilogalamu 1000 | 29.2% | 16.4% | 343 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10.2 | Makilogalamu 70 | 14.6% | 8.2% | 686 ga |
Nickel, ndi | Makilogalamu 13 | ~ | |||
Rubidium, Rb | Makilogalamu 419.7 | ~ | |||
Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 0.1% | 91667 ga |
Zamadzimadzi, F | Makilogalamu 222.9 | Makilogalamu 4000 | 5.6% | 3.2% | 1795 ga |
Chrome, Kr | Makilogalamu 18.5 | Makilogalamu 50 | 37% | 20.8% | 270 ga |
Nthaka, Zn | 1.2203 mg | 12 mg | 10.2% | 5.7% | 983 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 6.7 ga | maulendo 100 г |
Mphamvu ndi 177,6 kcal.
Chotsekemera cha beetroot ndi mtedza mavitamini ndi michere yambiri monga: vitamini A - 11,1%, vitamini B6 - 15%, vitamini E - 46,7%, potaziyamu - 19,1%, magnesium - 20,7%, phosphorus - 27,8% chitsulo - 11,7%, cobalt - 43%, manganese - 59,5%, mkuwa - 29,2%, molybdenum - 14,6%, chromium - 37%
- 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 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.
- 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.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHALA CHA ZOKHUDZA ZOKHUDZA Beetroot chotupitsa ndi mtedza PER 100 g
- Tsamba 42
- Tsamba 149
- Tsamba 656
- Tsamba 399
- Tsamba 162
- Tsamba 49
- Tsamba 0
Tags: Momwe mungaphike, kalori 177,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Beetroot chotupitsa ndi mtedza, Chinsinsi, zopatsa mphamvu, michere