Zosakaniza maukonde a ku our country
| biringanya | 200.0 (galamu) |
| tomato | 150.0 (galamu) |
| anyezi | 1.0 (chidutswa) |
| adyo anyezi | 3.0 (chidutswa) |
| tsabola wofiira wokoma | 1.0 (chidutswa) |
| mafuta a soya | 4.0 (supuni ya tebulo) |
Njira yokonzekera
Mufunikanso msuzi wa soya ndi msuzi. Peel the eggplants ndi tomato ndi kudula mu magawo, anyezi mu theka mphete, tsabola mu n'kupanga. Fryani masamba okonzeka mu mafuta, tsitsani supuni 3 za msuzi wa soya ndi 150 ml ya msuzi, nyengo ndi adyo, tsabola wapansi, mchere ndi simmer kwa mphindi 15-20.
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 154.1 | Tsamba 1684 | 9.2% | 6% | 1093 ga |
| Mapuloteni | 1.7 ga | 76 ga | 2.2% | 1.4% | 4471 ga |
| mafuta | 13.6 ga | 56 ga | 24.3% | 15.8% | 412 ga |
| Zakudya | 6.8 ga | 219 ga | 3.1% | 2% | 3221 ga |
| zidulo zamagulu | 0.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.6 ga | 20 ga | 8% | 5.2% | 1250 ga |
| Water | 72.7 ga | 2273 ga | 3.2% | 2.1% | 3127 ga |
| ash | 0.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 21.6% | 300 ga |
| Retinol | 0.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.8% | 3750 ga |
| Vitamini B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 1.4% | 4500 ga |
| Vitamini B5, pantothenic | 0.06 mg | 5 mg | 1.2% | 0.8% | 8333 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 6.5% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 8.2 | Makilogalamu 400 | 2.1% | 1.4% | 4878 ga |
| Vitamini C, ascorbic | 13 mg | 90 mg | 14.4% | 9.3% | 692 ga |
| Vitamini E, alpha tocopherol, TE | 14 mg | 15 mg | 93.3% | 60.5% | 107 ga |
| Vitamini H, biotin | Makilogalamu 0.3 | Makilogalamu 50 | 0.6% | 0.4% | 16667 ga |
| Vitamini PP, NO | 0.7822 mg | 20 mg | 3.9% | 2.5% | 2557 ga |
| niacin | 0.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 173.7 mg | 2500 mg | 6.9% | 4.5% | 1439 ga |
| Calcium, CA | 36.3 mg | 1000 mg | 3.6% | 2.3% | 2755 ga |
| Mankhwala a magnesium, mg | 12 mg | 400 mg | 3% | 1.9% | 3333 ga |
| Sodium, Na | 12.8 mg | 1300 mg | 1% | 0.6% | 10156 ga |
| Sulufule, S | 11.3 mg | 1000 mg | 1.1% | 0.7% | 8850 ga |
| Phosphorus, P. | 33.1 mg | 800 mg | 4.1% | 2.7% | 2417 ga |
| Mankhwala, Cl | 29.5 mg | 2300 mg | 1.3% | 0.8% | 7797 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 228.2 | ~ | |||
| Wopanga, B. | Makilogalamu 62.4 | ~ | |||
| Iron, Faith | 0.6 mg | 18 mg | 3.3% | 2.1% | 3000 ga |
| Ayodini, ine | Makilogalamu 2.6 | Makilogalamu 150 | 1.7% | 1.1% | 5769 ga |
| Cobalt, Co. | Makilogalamu 3.3 | Makilogalamu 10 | 33% | 21.4% | 303 ga |
| Manganese, Mn | 0.2251 mg | 2 mg | 11.3% | 7.3% | 888 ga |
| Mkuwa, Cu | Makilogalamu 84.2 | Makilogalamu 1000 | 8.4% | 5.5% | 1188 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 3.7 | Makilogalamu 70 | 5.3% | 3.4% | 1892 ga |
| Nickel, ndi | Makilogalamu 2.7 | ~ | |||
| Rubidium, Rb | Makilogalamu 68.8 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 10 | Makilogalamu 4000 | 0.3% | 0.2% | 40000 ga |
| Chrome, Kr | Makilogalamu 1.4 | Makilogalamu 50 | 2.8% | 1.8% | 3571 ga |
| Nthaka, Zn | 0.3524 mg | 12 mg | 2.9% | 1.9% | 3405 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.7 ga | maulendo 100 г |
Mphamvu ndi 154,1 kcal.
Biringanya za ku our country mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini C - 14,4%, vitamini E - 93,3%, cobalt - 33%, manganese - 11,3%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
CALORIE NDI CHIKHALIDWE CHOPANGIRA ZOPHUNZITSIRA ZOKHUDZA ZOKHUDZA ZOYENERA KU our country
- Tsamba 24
- Tsamba 24
- Tsamba 41
- Tsamba 149
- Tsamba 26
- Tsamba 899
Tags: Momwe mungaphike, kalori 154,1 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira njira zopangira maukonde aku our country, njira, zopatsa mphamvu, michere