Zosakaniza Ham ndi Tchizi Cocktail Saladi
| tchizi wolimba | 20.0 (galamu) |
| ham zopangidwa | 20.0 (galamu) |
| mkhaka | 20.0 (galamu) |
| dzira la nkhuku | 0.3 (chidutswa) |
| mayonesi | 15.0 (galamu) |
| kirimu | 10.0 (galamu) |
| kuzifutsa tsabola wokoma | 5.0 (galamu) |
| parsley | 2.0 (galamu) |
Njira yokonzekera
Zakudya zokonzedwa bwino, tchizi ndi nyama zimadulidwa ndikuziyika mu galasi (mbale) m'magawo, kutsanulira ndi chisakanizo cha mayonesi ndi kirimu wowawasa. Akakhala patchuthi, amakongoletsedwa ndi tsabola wokoma, dzira ndi parsley.
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 273.6 | Tsamba 1684 | 16.2% | 5.9% | 615 ga |
| Mapuloteni | 12.4 ga | 76 ga | 16.3% | 6% | 613 ga |
| mafuta | 23.8 ga | 56 ga | 42.5% | 15.5% | 235 ga |
| Zakudya | 2.6 ga | 219 ga | 1.2% | 0.4% | 8423 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.3 ga | 20 ga | 1.5% | 0.5% | 6667 ga |
| Water | 49.4 ga | 2273 ga | 2.2% | 0.8% | 4601 ga |
| ash | 1.1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 12.2% | 300 ga |
| Retinol | 0.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.7% | 5000 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2% | 1800 ga |
| Vitamini B4, choline | 43.2 mg | 500 mg | 8.6% | 3.1% | 1157 ga |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 1.5% | 2500 ga |
| Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.5% | 2500 ga |
| Vitamini B9, folate | Makilogalamu 9.6 | Makilogalamu 400 | 2.4% | 0.9% | 4167 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 4.9% | 750 ga |
| Vitamini C, ascorbic | 16.4 mg | 90 mg | 18.2% | 6.7% | 549 ga |
| Vitamini D, calciferol | Makilogalamu 0.3 | Makilogalamu 10 | 3% | 1.1% | 3333 ga |
| Vitamini E, alpha tocopherol, TE | 5.2 mg | 15 mg | 34.7% | 12.7% | 288 ga |
| Vitamini H, biotin | Makilogalamu 2.9 | Makilogalamu 50 | 5.8% | 2.1% | 1724 ga |
| Vitamini PP, NO | 2.2584 mg | 20 mg | 11.3% | 4.1% | 886 ga |
| niacin | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 190 mg | 2500 mg | 7.6% | 2.8% | 1316 ga |
| Calcium, CA | 242.1 mg | 1000 mg | 24.2% | 8.8% | 413 ga |
| Mankhwala a magnesium, mg | 26.4 mg | 400 mg | 6.6% | 2.4% | 1515 ga |
| Sodium, Na | 454.3 mg | 1300 mg | 34.9% | 12.8% | 286 ga |
| Sulufule, S | 20.3 mg | 1000 mg | 2% | 0.7% | 4926 ga |
| Phosphorus, P. | 213 mg | 800 mg | 26.6% | 9.7% | 376 ga |
| Mankhwala, Cl | 29.2 mg | 2300 mg | 1.3% | 0.5% | 7877 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 89.6 | ~ | |||
| Iron, Faith | 1.4 mg | 18 mg | 7.8% | 2.9% | 1286 ga |
| Ayodini, ine | Makilogalamu 5 | Makilogalamu 150 | 3.3% | 1.2% | 3000 ga |
| Cobalt, Co. | Makilogalamu 1.4 | Makilogalamu 10 | 14% | 5.1% | 714 ga |
| Manganese, Mn | 0.0625 mg | 2 mg | 3.1% | 1.1% | 3200 ga |
| Mkuwa, Cu | Makilogalamu 47.2 | Makilogalamu 1000 | 4.7% | 1.7% | 2119 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 1.4 | Makilogalamu 70 | 2% | 0.7% | 5000 ga |
| Selenium, Ngati | Makilogalamu 0.03 | Makilogalamu 55 | 0.1% | 183333 ga | |
| Zamadzimadzi, F | Makilogalamu 11.3 | Makilogalamu 4000 | 0.3% | 0.1% | 35398 ga |
| Chrome, Kr | Makilogalamu 1.7 | Makilogalamu 50 | 3.4% | 1.2% | 2941 ga |
| Nthaka, Zn | 1.0314 mg | 12 mg | 8.6% | 3.1% | 1163 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.06 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 65.7 mg | pa 300 mg |
Mphamvu ndi 273,6 kcal.
Cocktail saladi ndi ham ndi tchizi mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini B12 - 13,3%, vitamini C - 18,2%, vitamini E - 34,7%, vitamini PP - 11,3%, calcium - 24,2%, phosphorus - 26,6%, cobalt - 14%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Saladi-malo omwera ndi ham ndi tchizi PER 100 g
- Tsamba 364
- Tsamba 279
- Tsamba 14
- Tsamba 157
- Tsamba 627
- Tsamba 162
- Tsamba 25
- Tsamba 49
Tags: Momwe mungaphike, kalori 273,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika