Zamkatimu
Zosakaniza Mazira ndi mayonesi ndi zokongoletsa
dzira la nkhuku | 1.0 (chidutswa) |
mbatata | 15.0 (galamu) |
karoti | 10.0 (galamu) |
kuzifutsa nkhaka | 10.0 (galamu) |
tomato | 15.0 (galamu) |
nandolo zobiriwira | 10.0 (galamu) |
Odzola nyama kapena nsomba | 10.0 (galamu) |
mayonesi | 40.0 (galamu) |
Msuzi wakumwera | 4.0 (galamu) |
Njira yokonzekera
Masamba okonzeka amadulidwa mu magawo oonda, okonzedwa ndi gawo la mayonesi (15-20 g) ndi msuzi wakummwera. Zamasamba zokometsera zimayikidwa m'magawo, theka la mazira owiritsa amayikidwa pamwamba ndikutsanulira ndi mayonesi otsala. Pa tchuthi, mbale imakongoletsedwa ndi mafuta odzola ndi ndiwo zamasamba. Mbaleyo imatha kumasulidwa yopanda zakudya kapena yopanda mbali, motero, kumachepetsa zokolola. Msuzi wakummwera amatha kusinthidwa ndi mayonesi.
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 251 | Tsamba 1684 | 14.9% | 5.9% | 671 ga |
Mapuloteni | 7.2 ga | 76 ga | 9.5% | 3.8% | 1056 ga |
mafuta | 22.8 ga | 56 ga | 40.7% | 16.2% | 246 ga |
Zakudya | 4.4 ga | 219 ga | 2% | 0.8% | 4977 ga |
zidulo zamagulu | 0.3 ga | ~ | |||
CHIKWANGWANI chamagulu | 0.6 ga | 20 ga | 3% | 1.2% | 3333 ga |
Water | 76.9 ga | 2273 ga | 3.4% | 1.4% | 2956 ga |
ash | 1.4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 900 | Makilogalamu 900 | 100% | 39.8% | 100 ga |
Retinol | 0.9 mg | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.1% | 1875 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.4% | 900 ga |
Vitamini B4, choline | 82.1 mg | 500 mg | 16.4% | 6.5% | 609 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 4% | 1000 ga |
Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2% | 2000 ga |
Vitamini B9, folate | Makilogalamu 6.1 | Makilogalamu 400 | 1.5% | 0.6% | 6557 ga |
Vitamini B12, cobalamin | Makilogalamu 0.2 | Makilogalamu 3 | 6.7% | 2.7% | 1500 ga |
Vitamini C, ascorbic | 6.4 mg | 90 mg | 7.1% | 2.8% | 1406 ga |
Vitamini D, calciferol | Makilogalamu 0.7 | Makilogalamu 10 | 7% | 2.8% | 1429 ga |
Vitamini E, alpha tocopherol, TE | 9.4 mg | 15 mg | 62.7% | 25% | 160 ga |
Vitamini H, biotin | Makilogalamu 6.8 | Makilogalamu 50 | 13.6% | 5.4% | 735 ga |
Vitamini PP, NO | 1.9952 mg | 20 mg | 10% | 4% | 1002 ga |
niacin | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 216.4 mg | 2500 mg | 8.7% | 3.5% | 1155 ga |
Calcium, CA | 34.6 mg | 1000 mg | 3.5% | 1.4% | 2890 ga |
Mankhwala a magnesium, mg | 19.3 mg | 400 mg | 4.8% | 1.9% | 2073 ga |
Sodium, Na | 190.6 mg | 1300 mg | 14.7% | 5.9% | 682 ga |
Sulufule, S | 61.1 mg | 1000 mg | 6.1% | 2.4% | 1637 ga |
Phosphorus, P. | 112.7 mg | 800 mg | 14.1% | 5.6% | 710 ga |
Mankhwala, Cl | 66.3 mg | 2300 mg | 2.9% | 1.2% | 3469 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 114.3 | ~ | |||
Wopanga, B. | Makilogalamu 38.9 | ~ | |||
Vanadium, V | Makilogalamu 22.8 | ~ | |||
Iron, Faith | 1.6 mg | 18 mg | 8.9% | 3.5% | 1125 ga |
Ayodini, ine | Makilogalamu 7.9 | Makilogalamu 150 | 5.3% | 2.1% | 1899 ga |
Cobalt, Co. | Makilogalamu 4.4 | Makilogalamu 10 | 44% | 17.5% | 227 ga |
Lifiyamu, Li | Makilogalamu 8.5 | ~ | |||
Manganese, Mn | 0.0564 mg | 2 mg | 2.8% | 1.1% | 3546 ga |
Mkuwa, Cu | Makilogalamu 58.3 | Makilogalamu 1000 | 5.8% | 2.3% | 1715 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 4.9 | Makilogalamu 70 | 7% | 2.8% | 1429 ga |
Nickel, ndi | Makilogalamu 2.3 | ~ | |||
Rubidium, Rb | Makilogalamu 69.2 | ~ | |||
Zamadzimadzi, F | Makilogalamu 26.4 | Makilogalamu 4000 | 0.7% | 0.3% | 15152 ga |
Chrome, Kr | Makilogalamu 3.1 | Makilogalamu 50 | 6.2% | 2.5% | 1613 ga |
Nthaka, Zn | 0.4355 mg | 12 mg | 3.6% | 1.4% | 2755 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 1.8 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.6 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 177.2 mg | pa 300 mg |
Mphamvu ndi 251 kcal.
Mazira ndi mayonesi zokongoletsa mavitamini ndi michere yambiri monga: vitamini A - 100%, vitamini B2 - 11,1%, choline - 16,4%, vitamini E - 62,7%, vitamini H - 13,6%, phosphorus - 14,1 %%, cobalt - 44%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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 NDI CHIKHALIDWE CHOPANGIRA ZOKHUDZA ZOKHUDZA Mazira ndi mayonesi ndi zokongoletsa PA 100 g
- Tsamba 157
- Tsamba 77
- Tsamba 35
- Tsamba 13
- Tsamba 24
- Tsamba 40
- Tsamba 627
- Tsamba 418
Tags: Momwe mungaphike, zopatsa mphamvu 251 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Mazira okhala ndi mayonesi okhala ndi mbale, mapiritsi, zopatsa mphamvu, michere