Chinsinsi cha Cocktail Saladi ndi Nkhuku ndi Zipatso. Kalori, mankhwala ndi zakudya zopindulitsa.

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 zabwinokuchulukaZachikhalidwe **% yazizolowezi mu 100 g% ya zachilendo mu 100 kcal100% yachibadwa
Mtengo wa calorieTsamba 245.1Tsamba 168414.6%6%687 ga
Mapuloteni10.3 ga76 ga13.6%5.5%738 ga
mafuta19.1 ga56 ga34.1%13.9%293 ga
Zakudya8.6 ga219 ga3.9%1.6%2547 ga
zidulo zamagulu0.7 ga~
CHIKWANGWANI chamagulu1.4 ga20 ga7%2.9%1429 ga
Water82.2 ga2273 ga3.6%1.5%2765 ga
ash1.1 ga~
mavitamini
Vitamini A, REMakilogalamu 90Makilogalamu 90010%4.1%1000 ga
Retinol0.09 mg~
Vitamini B1, thiamine0.1 mg1.5 mg6.7%2.7%1500 ga
Vitamini B2, riboflavin0.08 mg1.8 mg4.4%1.8%2250 ga
Vitamini B4, choline19.2 mg500 mg3.8%1.6%2604 ga
Vitamini B5, pantothenic0.6 mg5 mg12%4.9%833 ga
Vitamini B6, pyridoxine0.3 mg2 mg15%6.1%667 ga
Vitamini B9, folateMakilogalamu 21.8Makilogalamu 4005.5%2.2%1835 ga
Vitamini B12, cobalaminMakilogalamu 0.1Makilogalamu 33.3%1.3%3000 ga
Vitamini C, ascorbic39 mg90 mg43.3%17.7%231 ga
Vitamini E, alpha tocopherol, TE5.6 mg15 mg37.3%15.2%268 ga
Vitamini H, biotinMakilogalamu 3Makilogalamu 506%2.4%1667 ga
Vitamini PP, NO3.5098 mg20 mg17.5%7.1%570 ga
niacin1.8 mg~
Ma Macronutrients
Potaziyamu, K380.5 mg2500 mg15.2%6.2%657 ga
Calcium, CA70.7 mg1000 mg7.1%2.9%1414 ga
Mankhwala a magnesium, mg54.4 mg400 mg13.6%5.5%735 ga
Sodium, Na40.3 mg1300 mg3.1%1.3%3226 ga
Sulufule, S95.7 mg1000 mg9.6%3.9%1045 ga
Phosphorus, P.140.9 mg800 mg17.6%7.2%568 ga
Mankhwala, Cl28 mg2300 mg1.2%0.5%8214 ga
Tsatani Zinthu
Zotayidwa, AlMakilogalamu 24.2~
Wopanga, B.Makilogalamu 162.8~
Vanadium, VMakilogalamu 0.9~
Iron, Faith2.3 mg18 mg12.8%5.2%783 ga
Ayodini, ineMakilogalamu 2.9Makilogalamu 1501.9%0.8%5172 ga
Cobalt, Co.Makilogalamu 6.4Makilogalamu 1064%26.1%156 ga
Manganese, Mn0.8844 mg2 mg44.2%18%226 ga
Mkuwa, CuMakilogalamu 346.6Makilogalamu 100034.7%14.2%289 ga
Mzinda wa Molybdenum, Mo.Makilogalamu 1.5Makilogalamu 702.1%0.9%4667 ga
Nickel, ndiMakilogalamu 3.7~
Rubidium, RbMakilogalamu 13.9~
Zamadzimadzi, FMakilogalamu 49.5Makilogalamu 40001.2%0.5%8081 ga
Chrome, KrMakilogalamu 3.3Makilogalamu 506.6%2.7%1515 ga
Nthaka, Zn1.1916 mg12 mg9.9%4%1007 ga
Zakudya zam'mimba
Wowuma ndi dextrins2.2 ga~
Mono- ndi disaccharides (shuga)5.5 gamaulendo 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

Siyani Mumakonda