Zosakaniza Mbatata zouma kwambiri
mbatata | 3333.0 (galamu) |
mafuta nyama | 225.0 (galamu) |
Njira yokonzekera
Zidutswa za mbatata zosaphika zimatsukidwa m'madzi ozizira, zouma, ndikuyika mafuta otentha ndikukazinga mpaka pomwepo kwa mphindi 8-10. Mbatata yokazinga amaponyedwa mu colander kukhetsa mafuta ndikuwaza mchere wabwino.
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 279 | Tsamba 1684 | 16.6% | 5.9% | 604 ga |
Mapuloteni | 4.7 ga | 76 ga | 6.2% | 2.2% | 1617 ga |
mafuta | 17.8 ga | 56 ga | 31.8% | 11.4% | 315 ga |
Zakudya | 26.6 ga | 219 ga | 12.1% | 4.3% | 823 ga |
zidulo zamagulu | 0.3 ga | ~ | |||
CHIKWANGWANI chamagulu | 3.5 ga | 20 ga | 17.5% | 6.3% | 571 ga |
Water | 197.5 ga | 2273 ga | 8.7% | 3.1% | 1151 ga |
ash | 2.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 40 | Makilogalamu 900 | 4.4% | 1.6% | 2250 ga |
Retinol | 0.04 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 4.8% | 750 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2% | 1800 ga |
Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.3% | 833 ga |
Vitamini B6, pyridoxine | 0.6 mg | 2 mg | 30% | 10.8% | 333 ga |
Vitamini B9, folate | Makilogalamu 16.5 | Makilogalamu 400 | 4.1% | 1.5% | 2424 ga |
Vitamini C, ascorbic | 22.6 mg | 90 mg | 25.1% | 9% | 398 ga |
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.5% | 7500 ga |
Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.1% | 25000 ga |
Vitamini PP, NO | 3.6802 mg | 20 mg | 18.4% | 6.6% | 543 ga |
niacin | 2.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 927.6 mg | 2500 mg | 37.1% | 13.3% | 270 ga |
Calcium, CA | 18.8 mg | 1000 mg | 1.9% | 0.7% | 5319 ga |
Mankhwala a magnesium, mg | 37.6 mg | 400 mg | 9.4% | 3.4% | 1064 ga |
Sodium, Na | 11.3 mg | 1300 mg | 0.9% | 0.3% | 11504 ga |
Sulufule, S | 57.6 mg | 1000 mg | 5.8% | 2.1% | 1736 ga |
Phosphorus, P. | 109.3 mg | 800 mg | 13.7% | 4.9% | 732 ga |
Mankhwala, Cl | 104.5 mg | 2300 mg | 4.5% | 1.6% | 2201 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 1549.2 | ~ | |||
Wopanga, B. | Makilogalamu 207.2 | ~ | |||
Vanadium, V | Makilogalamu 268.4 | ~ | |||
Iron, Faith | 1.4 mg | 18 mg | 7.8% | 2.8% | 1286 ga |
Ayodini, ine | Makilogalamu 9 | Makilogalamu 150 | 6% | 2.2% | 1667 ga |
Cobalt, Co. | Makilogalamu 9 | Makilogalamu 10 | 90% | 32.3% | 111 ga |
Lifiyamu, Li | Makilogalamu 138.7 | ~ | |||
Manganese, Mn | 0.3062 mg | 2 mg | 15.3% | 5.5% | 653 ga |
Mkuwa, Cu | Makilogalamu 252.2 | Makilogalamu 1000 | 25.2% | 9% | 397 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 14.4 | Makilogalamu 70 | 20.6% | 7.4% | 486 ga |
Nickel, ndi | Makilogalamu 9 | ~ | |||
Rubidium, Rb | Makilogalamu 900.7 | ~ | |||
Zamadzimadzi, F | Makilogalamu 54 | Makilogalamu 4000 | 1.4% | 0.5% | 7407 ga |
Chrome, Kr | Makilogalamu 18 | Makilogalamu 50 | 36% | 12.9% | 278 ga |
Nthaka, Zn | 0.6485 mg | 12 mg | 5.4% | 1.9% | 1850 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 24.5 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.1 ga | maulendo 100 г |
Mphamvu ndi 279 kcal.
Mbatata zouma kwambiri mavitamini ndi michere yambiri monga: vitamini B1 - 13,3%, vitamini B5 - 12%, vitamini B6 - 30%, vitamini C - 25,1%, vitamini PP - 18,4%, potaziyamu - 37,1% , phosphorous - 13,7%, cobalt - 90%, manganese - 15,3%, mkuwa - 25,2%, molybdenum - 20,6%, chromium - 36%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 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.
- 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.
- 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 NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA
- Tsamba 77
- Tsamba 899
Tags: Momwe mungaphike, kalori 279 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira mbatata yokazinga, Chinsinsi, ma calories, michere