Zamkatimu
Zosakaniza Phala la dzira ndi masamba kapena bowa
Phala la dzira (lachilengedwe) | 160.0 (galamu) |
nyemba zamasamba (phewa) | 57.0 (galamu) |
batala | 5.0 (galamu) |
Njira yokonzekera
Nyemba kudula mu zidutswa, kolifulawa kapena katsitsumzukwa kusema cubes, yophika ndi okoleretsa ndi mafuta. Nandolo zam'chitini zimatenthedwa ndikuzipaka mafuta. Zukini, biringanya kapena bowa amadulidwa mu magawo, tomato amadulidwa ndikukazinga. monga tafotokozera pa p. 165. Mukachoka, ikani masamba okonzeka kapena bowa pakati pa phala lomalizidwa
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 261 | Tsamba 1684 | 15.5% | 5.9% | 645 ga |
Mapuloteni | 15.9 ga | 76 ga | 20.9% | 8% | 478 ga |
mafuta | 13.2 ga | 56 ga | 23.6% | 9% | 424 ga |
Zakudya | 20.9 ga | 219 ga | 9.5% | 3.6% | 1048 ga |
zidulo zamagulu | 0.02 ga | ~ | |||
CHIKWANGWANI chamagulu | 1 ga | 20 ga | 5% | 1.9% | 2000 ga |
Water | 69.4 ga | 2273 ga | 3.1% | 1.2% | 3275 ga |
ash | 1.7 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 12.8% | 300 ga |
Retinol | 0.3 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.1% | 750 ga |
Vitamini B2, riboflavin | 0.4 mg | 1.8 mg | 22.2% | 8.5% | 450 ga |
Vitamini B4, choline | 165.5 mg | 500 mg | 33.1% | 12.7% | 302 ga |
Vitamini B5, pantothenic | 1.2 mg | 5 mg | 24% | 9.2% | 417 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.7% | 667 ga |
Vitamini B9, folate | Makilogalamu 29.5 | Makilogalamu 400 | 7.4% | 2.8% | 1356 ga |
Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 5.1% | 750 ga |
Vitamini C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.1% | 45000 ga |
Vitamini D, calciferol | Makilogalamu 1.3 | Makilogalamu 10 | 13% | 5% | 769 ga |
Vitamini E, alpha tocopherol, TE | 2.3 mg | 15 mg | 15.3% | 5.9% | 652 ga |
Vitamini H, biotin | Makilogalamu 13 | Makilogalamu 50 | 26% | 10% | 385 ga |
Vitamini PP, NO | 3.5394 mg | 20 mg | 17.7% | 6.8% | 565 ga |
niacin | 0.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 382.3 mg | 2500 mg | 15.3% | 5.9% | 654 ga |
Calcium, CA | 102 mg | 1000 mg | 10.2% | 3.9% | 980 ga |
Pakachitsulo, Si | 21.7 mg | 30 mg | 72.3% | 27.7% | 138 ga |
Mankhwala a magnesium, mg | 42.4 mg | 400 mg | 10.6% | 4.1% | 943 ga |
Sodium, Na | 211.7 mg | 1300 mg | 16.3% | 6.2% | 614 ga |
Sulufule, S | 160 mg | 1000 mg | 16% | 6.1% | 625 ga |
Phosphorus, P. | 284.6 mg | 800 mg | 35.6% | 13.6% | 281 ga |
Mankhwala, Cl | 316.9 mg | 2300 mg | 13.8% | 5.3% | 726 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 159 | ~ | |||
Wopanga, B. | Makilogalamu 112.8 | ~ | |||
Vanadium, V | Makilogalamu 43.7 | ~ | |||
Iron, Faith | 4.9 mg | 18 mg | 27.2% | 10.4% | 367 ga |
Ayodini, ine | Makilogalamu 16.6 | Makilogalamu 150 | 11.1% | 4.3% | 904 ga |
Cobalt, Co. | Makilogalamu 10.8 | Makilogalamu 10 | 108% | 41.4% | 93 ga |
Manganese, Mn | 0.5106 mg | 2 mg | 25.5% | 9.8% | 392 ga |
Mkuwa, Cu | Makilogalamu 192.1 | Makilogalamu 1000 | 19.2% | 7.4% | 521 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 16.6 | Makilogalamu 70 | 23.7% | 9.1% | 422 ga |
Nickel, ndi | Makilogalamu 39.9 | ~ | |||
Kutsogolera, Sn | Makilogalamu 3 | ~ | |||
Selenium, Ngati | Makilogalamu 6.2 | Makilogalamu 55 | 11.3% | 4.3% | 887 ga |
Olimba, Sr. | Makilogalamu 4 | ~ | |||
Titan, inu | Makilogalamu 34.5 | ~ | |||
Zamadzimadzi, F | Makilogalamu 47.1 | Makilogalamu 4000 | 1.2% | 0.5% | 8493 ga |
Chrome, Kr | Makilogalamu 5.6 | Makilogalamu 50 | 11.2% | 4.3% | 893 ga |
Nthaka, Zn | 1.6548 mg | 12 mg | 13.8% | 5.3% | 725 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 8.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.4 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 318.5 mg | pa 300 mg |
Mphamvu ndi 261 kcal.
Phala la dzira ndi masamba kapena bowa mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini B1 - 13,3%, vitamini B2 - 22,2%, choline - 33,1%, vitamini B5 - 24%, vitamini B6 - 15% , vitamini B12 - 13,3%, vitamini D - 13%, vitamini E - 15,3%, vitamini H - 26%, vitamini PP - 17,7%, potaziyamu - 15,3%, silicon - 72,3% , phosphorous - 35,6%, chlorine - 13,8%, chitsulo - 27,2%, ayodini - 11,1%, cobalt - 108%, manganese - 25,5%, mkuwa - 19,2%, molybdenum - 23,7%, selenium - 11,3%, chromium - 11,2%, zinc - 13,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Zakudya za kalori NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Dzira phala ndi masamba kapena bowa PER 100 g
- Tsamba 661
Tags: Momwe mungaphike, zopatsa mphamvu 261 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira