Zamkatimu
Zosakaniza Nkhuku ndi Zipatso Zakudya Zam'madzi
nkhuku | 30.0 (galamu) |
Maapulo | 20.0 (galamu) |
lalanje | 30.0 (galamu) |
madzi a mandimu | 20.0 (galamu) |
mtedza funduk | 10.0 (galamu) |
parsley | 2.0 (galamu) |
Njira yokonzekera
Kuchuluka kwa zamkati yophika popanda mafupa kumasonyezedwa. Nkhuku yokonzeka imatsanuliridwa ndi madzi otentha ndikuphika pamoto wochepa, nthawi ndi nthawi skimming chithovu. Nkhuku yophika imakhazikika, zamkati zimapatulidwa, kudula mu cubes. Maapulo amatsukidwa, chisa cha mbewu chimachotsedwa, kudula mu zidutswa, malalanje amadulidwa, mtedza umadulidwa. Mankhwala okonzeka amaikidwa mu galasi mosinthana mu zigawo, kutsanulira ndi mandimu. Akakhala patchuthi amawakongoletsa 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 245.1 | Tsamba 1684 | 14.6% | 6% | 687 ga |
Mapuloteni | 10.3 ga | 76 ga | 13.6% | 5.5% | 738 ga |
mafuta | 19.1 ga | 56 ga | 34.1% | 13.9% | 293 ga |
Zakudya | 8.6 ga | 219 ga | 3.9% | 1.6% | 2547 ga |
zidulo zamagulu | 0.7 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.9% | 1429 ga |
Water | 82.2 ga | 2273 ga | 3.6% | 1.5% | 2765 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 90 | Makilogalamu 900 | 10% | 4.1% | 1000 ga |
Retinol | 0.09 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 1.8% | 2250 ga |
Vitamini B4, choline | 19.2 mg | 500 mg | 3.8% | 1.6% | 2604 ga |
Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.9% | 833 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 6.1% | 667 ga |
Vitamini B9, folate | Makilogalamu 21.8 | Makilogalamu 400 | 5.5% | 2.2% | 1835 ga |
Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 1.3% | 3000 ga |
Vitamini C, ascorbic | 39 mg | 90 mg | 43.3% | 17.7% | 231 ga |
Vitamini E, alpha tocopherol, TE | 5.6 mg | 15 mg | 37.3% | 15.2% | 268 ga |
Vitamini H, biotin | Makilogalamu 3 | Makilogalamu 50 | 6% | 2.4% | 1667 ga |
Vitamini PP, NO | 3.5098 mg | 20 mg | 17.5% | 7.1% | 570 ga |
niacin | 1.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 380.5 mg | 2500 mg | 15.2% | 6.2% | 657 ga |
Calcium, CA | 70.7 mg | 1000 mg | 7.1% | 2.9% | 1414 ga |
Mankhwala a magnesium, mg | 54.4 mg | 400 mg | 13.6% | 5.5% | 735 ga |
Sodium, Na | 40.3 mg | 1300 mg | 3.1% | 1.3% | 3226 ga |
Sulufule, S | 95.7 mg | 1000 mg | 9.6% | 3.9% | 1045 ga |
Phosphorus, P. | 140.9 mg | 800 mg | 17.6% | 7.2% | 568 ga |
Mankhwala, Cl | 28 mg | 2300 mg | 1.2% | 0.5% | 8214 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 24.2 | ~ | |||
Wopanga, B. | Makilogalamu 162.8 | ~ | |||
Vanadium, V | Makilogalamu 0.9 | ~ | |||
Iron, Faith | 2.3 mg | 18 mg | 12.8% | 5.2% | 783 ga |
Ayodini, ine | Makilogalamu 2.9 | Makilogalamu 150 | 1.9% | 0.8% | 5172 ga |
Cobalt, Co. | Makilogalamu 6.4 | Makilogalamu 10 | 64% | 26.1% | 156 ga |
Manganese, Mn | 0.8844 mg | 2 mg | 44.2% | 18% | 226 ga |
Mkuwa, Cu | Makilogalamu 346.6 | Makilogalamu 1000 | 34.7% | 14.2% | 289 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 1.5 | Makilogalamu 70 | 2.1% | 0.9% | 4667 ga |
Nickel, ndi | Makilogalamu 3.7 | ~ | |||
Rubidium, Rb | Makilogalamu 13.9 | ~ | |||
Zamadzimadzi, F | Makilogalamu 49.5 | Makilogalamu 4000 | 1.2% | 0.5% | 8081 ga |
Chrome, Kr | Makilogalamu 3.3 | Makilogalamu 50 | 6.6% | 2.7% | 1515 ga |
Nthaka, Zn | 1.1916 mg | 12 mg | 9.9% | 4% | 1007 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 2.2 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 5.5 ga | maulendo 100 г |
Mphamvu ndi 245,1 kcal.
Nkhuku ndi Zipatso Zophika Saladi mavitamini ndi michere yambiri monga: vitamini B5 - 12%, vitamini B6 - 15%, vitamini C - 43,3%, vitamini E - 37,3%, vitamini PP - 17,5%, potaziyamu - 15,2% , magnesium - 13,6%, phosphorus - 17,6%, chitsulo - 12,8%, cobalt - 64%, manganese - 44,2%, mkuwa - 34,7%
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- 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.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Maphikidwe a saladi ndi nkhuku ndi zipatso PER 100 g
- Tsamba 238
- Tsamba 47
- Tsamba 43
- Tsamba 33
- Tsamba 651
- Tsamba 49
Tags: Momwe mungaphike, kalori 245,1 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Nkhuku ndi zipatso saladi, chinsinsi, zopatsa mphamvu, michere