Zosakaniza Cod ndi msuzi wa mpiru
m'nyanja zikuluzikulu | 600.0 (galamu) |
karoti | 300.0 (galamu) |
mafuta a soya | 5.0 (supuni ya tebulo) |
nandolo zobiriwira | 250.0 (galamu) |
kirimu | 2.0 (supuni ya tebulo) |
shuga | 0.5 (supuni ya tiyi) |
ufa wa tirigu, umafunika | 1.0 (supuni ya tebulo) |
nkhuku yolk | 1.0 (chidutswa) |
Mudzafunikanso 100 ml ya vinyo woyera wouma, 100 ml wa msuzi wa nsomba, supuni 4 za mpiru wouma, tsabola woyera. Dulani kaloti m'mizere. Sambani nandolo ndi simmer pamodzi ndi kaloti kwa mphindi 10 mu 2 supuni ya mafuta a masamba, kuwonjezera shuga granulated ndi uzitsine mchere. Nyengo 4 magawo a cod fillet ndi mchere ndi tsabola. Kuviika mu ufa ndi mwachangu kwa mphindi 3 mbali iliyonse mu 3 supuni ya masamba mafuta. Chotsani poto ndikuyika pamalo otentha. Onjezerani 100 ml ya msuzi wa nsomba ndi 100 ml ya vinyo woyera wouma ku madzi okazinga. Mukaphika mopepuka, yikani mpiru ndikuyambitsa. Chotsani msuzi ku chitofu, kumanga ndi yolk ndi kuwonjezera kukwapulidwa zonona. Nyengo ndi mchere ndi tsabola. Kutumikira nsomba ndi masamba ndi mpiru msuzi. Kuphika - mphindi 30. Chiwerengero cha mankhwala ndi 4 servings.
Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 127.5 | Tsamba 1684 | 7.6% | 6% | 1321 ga |
Mapuloteni | 8.1 ga | 76 ga | 10.7% | 8.4% | 938 ga |
mafuta | 8.5 ga | 56 ga | 15.2% | 11.9% | 659 ga |
Zakudya | 4.9 ga | 219 ga | 2.2% | 1.7% | 4469 ga |
zidulo zamagulu | 0.07 ga | ~ | |||
CHIKWANGWANI chamagulu | 0.7 ga | 20 ga | 3.5% | 2.7% | 2857 ga |
Water | 70.9 ga | 2273 ga | 3.1% | 2.4% | 3206 ga |
ash | 1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1600 | Makilogalamu 900 | 177.8% | 139.5% | 56 ga |
Retinol | 1.6 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.3% | 1500 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3.5% | 2250 ga |
Vitamini B4, choline | 14.5 mg | 500 mg | 2.9% | 2.3% | 3448 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.7% | 1667 ga |
Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.9% | 2000 ga |
Vitamini B9, folate | Makilogalamu 6.6 | Makilogalamu 400 | 1.7% | 1.3% | 6061 ga |
Vitamini B12, cobalamin | Makilogalamu 0.6 | Makilogalamu 3 | 20% | 15.7% | 500 ga |
Vitamini C, ascorbic | 3.7 mg | 90 mg | 4.1% | 3.2% | 2432 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.8% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 8.8 mg | 15 mg | 58.7% | 46% | 170 ga |
Vitamini H, biotin | Makilogalamu 5.6 | Makilogalamu 50 | 11.2% | 8.8% | 893 ga |
Vitamini PP, NO | 2.7446 mg | 20 mg | 13.7% | 10.7% | 729 ga |
niacin | 1.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 205.8 mg | 2500 mg | 8.2% | 6.4% | 1215 ga |
Calcium, CA | 23.5 mg | 1000 mg | 2.4% | 1.9% | 4255 ga |
Pakachitsulo, Si | 0.07 mg | 30 mg | 0.2% | 0.2% | 42857 ga |
Mankhwala a magnesium, mg | 22.6 mg | 400 mg | 5.7% | 4.5% | 1770 ga |
Sodium, Na | 23.1 mg | 1300 mg | 1.8% | 1.4% | 5628 ga |
Sulufule, S | 71.1 mg | 1000 mg | 7.1% | 5.6% | 1406 ga |
Phosphorus, P. | 116 mg | 800 mg | 14.5% | 11.4% | 690 ga |
Mankhwala, Cl | 70.7 mg | 2300 mg | 3.1% | 2.4% | 3253 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 75 | ~ | |||
Wopanga, B. | Makilogalamu 35.4 | ~ | |||
Vanadium, V | Makilogalamu 18.8 | ~ | |||
Iron, Faith | 0.6 mg | 18 mg | 3.3% | 2.6% | 3000 ga |
Ayodini, ine | Makilogalamu 46.4 | Makilogalamu 150 | 30.9% | 24.2% | 323 ga |
Cobalt, Co. | Makilogalamu 10.7 | Makilogalamu 10 | 107% | 83.9% | 93 ga |
Lifiyamu, Li | Makilogalamu 1 | ~ | |||
Manganese, Mn | 0.0726 mg | 2 mg | 3.6% | 2.8% | 2755 ga |
Mkuwa, Cu | Makilogalamu 68.2 | Makilogalamu 1000 | 6.8% | 5.3% | 1466 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 5.4 | Makilogalamu 70 | 7.7% | 6% | 1296 ga |
Nickel, ndi | Makilogalamu 4.1 | ~ | |||
Kutsogolera, Sn | Makilogalamu 0.09 | ~ | |||
Selenium, Ngati | Makilogalamu 0.1 | Makilogalamu 55 | 0.2% | 0.2% | 55000 ga |
Titan, inu | Makilogalamu 0.2 | ~ | |||
Zamadzimadzi, F | Makilogalamu 242.5 | Makilogalamu 4000 | 6.1% | 4.8% | 1649 ga |
Chrome, Kr | Makilogalamu 18.9 | Makilogalamu 50 | 37.8% | 29.6% | 265 ga |
Nthaka, Zn | 0.4753 mg | 12 mg | 4% | 3.1% | 2525 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 2.2 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.1 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 14 mg | pa 300 mg |
Mphamvu ndi 127,5 kcal.
- 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 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.
- 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.
- 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.
- Tsamba 69
- Tsamba 35
- Tsamba 899
- Tsamba 40
- Tsamba 119
- Tsamba 399
- Tsamba 334
- Tsamba 354