Zamkatimu
Zosakaniza Nsomba saladi ndi nyanja yamchere
| nyanja zam'madzi | 56.0 (galamu) |
| Khalani kale | 20.0 (galamu) |
| tomato | 20.0 (galamu) |
| mbatata | 34.0 (galamu) |
| saladi | 17.0 (galamu) |
| anyezi wobiriwira | 13.0 (galamu) |
| dzira la nkhuku | 0.3 (chidutswa) |
| kirimu | 25.0 (galamu) |
Njira yokonzekera
Zikhalidwe za bookmark zimaperekedwa kwa nsomba za m'nyanja, kuyera, kudulidwa, kudulidwa Nsomba zokonzekera zimadulidwa mu minofu popanda khungu ndi mafupa, simmered, utakhazikika ndi kudula mu magawo woonda. Zakudya zam'madzi zophika zimadulidwa, kuphatikiza ndi mbatata yophika, tomato kapena nkhaka zosenda, letesi wonyezimira, anyezi odulidwa, nsomba zimawonjezeredwa, kusakaniza, zokometsera ndi mayonesi kapena kirimu wowawasa. Saladi imakongoletsedwa ndi dzira yophika, nsomba, tomato kapena nkhaka
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 119 | Tsamba 1684 | 7.1% | 6% | 1415 ga |
| Mapuloteni | 8.8 ga | 76 ga | 11.6% | 9.7% | 864 ga |
| mafuta | 7.5 ga | 56 ga | 13.4% | 11.3% | 747 ga |
| Zakudya | 4.2 ga | 219 ga | 1.9% | 1.6% | 5214 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.7 ga | 20 ga | 3.5% | 2.9% | 2857 ga |
| Water | 88.2 ga | 2273 ga | 3.9% | 3.3% | 2577 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 700 | Makilogalamu 900 | 77.8% | 65.4% | 129 ga |
| Retinol | 0.7 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.5% | 1875 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 4.7% | 1800 ga |
| Vitamini B4, choline | 42.5 mg | 500 mg | 8.5% | 7.1% | 1176 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 5% | 1667 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.4% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 14.6 | Makilogalamu 400 | 3.7% | 3.1% | 2740 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.7 | Makilogalamu 3 | 23.3% | 19.6% | 429 ga |
| Vitamini C, ascorbic | 11.5 mg | 90 mg | 12.8% | 10.8% | 783 ga |
| Vitamini D, calciferol | Makilogalamu 0.8 | Makilogalamu 10 | 8% | 6.7% | 1250 ga |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 3.4% | 2500 ga |
| Vitamini H, biotin | Makilogalamu 2.7 | Makilogalamu 50 | 5.4% | 4.5% | 1852 ga |
| Vitamini PP, NO | 2.3608 mg | 20 mg | 11.8% | 9.9% | 847 ga |
| niacin | 0.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 423.8 mg | 2500 mg | 17% | 14.3% | 590 ga |
| Calcium, CA | 78 mg | 1000 mg | 7.8% | 6.6% | 1282 ga |
| Mankhwala a magnesium, mg | 49.4 mg | 400 mg | 12.4% | 10.4% | 810 ga |
| Sodium, Na | 109.8 mg | 1300 mg | 8.4% | 7.1% | 1184 ga |
| Sulufule, S | 71.2 mg | 1000 mg | 7.1% | 6% | 1404 ga |
| Phosphorus, P. | 108.1 mg | 800 mg | 13.5% | 11.3% | 740 ga |
| Mankhwala, Cl | 89.1 mg | 2300 mg | 3.9% | 3.3% | 2581 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 264.5 | ~ | |||
| Wopanga, B. | Makilogalamu 47.8 | ~ | |||
| Vanadium, V | Makilogalamu 47.1 | ~ | |||
| Iron, Faith | 3.3 mg | 18 mg | 18.3% | 15.4% | 545 ga |
| Ayodini, ine | Makilogalamu 17.9 | Makilogalamu 150 | 11.9% | 10% | 838 ga |
| Cobalt, Co. | Makilogalamu 10.2 | Makilogalamu 10 | 102% | 85.7% | 98 ga |
| Lifiyamu, Li | Makilogalamu 18.7 | ~ | |||
| Manganese, Mn | 0.1295 mg | 2 mg | 6.5% | 5.5% | 1544 ga |
| Mkuwa, Cu | Makilogalamu 100.2 | Makilogalamu 1000 | 10% | 8.4% | 998 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.6 | Makilogalamu 70 | 10.9% | 9.2% | 921 ga |
| Nickel, ndi | Makilogalamu 4.7 | ~ | |||
| Rubidium, Rb | Makilogalamu 131.1 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.05 | Makilogalamu 55 | 0.1% | 0.1% | 110000 ga |
| Zamadzimadzi, F | Makilogalamu 48.8 | Makilogalamu 4000 | 1.2% | 1% | 8197 ga |
| Chrome, Kr | Makilogalamu 15.4 | Makilogalamu 50 | 30.8% | 25.9% | 325 ga |
| Nthaka, Zn | 0.6098 mg | 12 mg | 5.1% | 4.3% | 1968 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 2.4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.2 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 65.5 mg | pa 300 mg |
Mphamvu ndi 119 kcal.
Saladi ya nsomba ndi nsomba zam'madzi mavitamini ndi mchere wambiri monga: vitamini A - 77,8%, vitamini B12 - 23,3%, vitamini C - 12,8%, vitamini PP - 11,8%, potaziyamu - 17%, magnesium - 12,4 %%, phosphorous - 13,5%, chitsulo - 18,3%, ayodini - 11,9%, cobalt - 102%, chromium - 30,8%
- 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 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zopatsa mphamvu ndi KAphatikizidwe WA MANKHWALA WA MAPIKIZI ZOTHANDIZA Saladi ya nsomba yokhala ndi udzu wam'nyanja PA 100 g.
- Tsamba 103
- Tsamba 25
- Tsamba 24
- Tsamba 77
- Tsamba 16
- Tsamba 20
- Tsamba 157
- Tsamba 162
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 119 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Saladi ya nsomba zam'madzi, Chinsinsi, zopatsa mphamvu, zopatsa thanzi.