Zosakaniza Kukwapulidwa Kirimu Omelet
| dzira la nkhuku | 4.0 (chidutswa) |
| shuga | 3.0 (supuni ya tebulo) |
| ufa wa tirigu, umafunika | 2.0 (supuni ya tebulo) |
| kirimu | 0.5 (galasi la tirigu) |
| batala | 1.0 (supuni ya tebulo) |
Njira yokonzekera
Pogaya dzira yolks ndi shuga, ayese ufa mu osakaniza ndi kuwonjezera payokha kukwapulidwa kirimu ndi azungu mmodzimmodzi. Lembani mbale yopaka mafuta ndi misa iyi ndikuphika omelet mu uvuni kwa mphindi 20. Tumikirani molunjika kuchokera mu uvuni, chifukwa ikazizira, omelet imakhazikika ndikuuma.
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 256.8 | Tsamba 1684 | 15.2% | 5.9% | 656 ga |
| Mapuloteni | 6.4 ga | 76 ga | 8.4% | 3.3% | 1188 ga |
| mafuta | 14.8 ga | 56 ga | 26.4% | 10.3% | 378 ga |
| Zakudya | 26.2 ga | 219 ga | 12% | 4.7% | 836 ga |
| CHIKWANGWANI chamagulu | 0.01 ga | 20 ga | 0.1% | 200000 ga | |
| Water | 29.5 ga | 2273 ga | 1.3% | 0.5% | 7705 ga |
| ash | 0.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 8.6% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.1% | 3750 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.3% | 900 ga |
| Vitamini B4, choline | 108.1 mg | 500 mg | 21.6% | 8.4% | 463 ga |
| Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.7% | 833 ga |
| Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.6% | 2500 ga |
| Vitamini B9, folate | Makilogalamu 6.2 | Makilogalamu 400 | 1.6% | 0.6% | 6452 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.3 | Makilogalamu 3 | 10% | 3.9% | 1000 ga |
| Vitamini C, ascorbic | 0.03 mg | 90 mg | 300000 ga | ||
| Vitamini D, calciferol | Makilogalamu 0.9 | Makilogalamu 10 | 9% | 3.5% | 1111 ga |
| Vitamini E, alpha tocopherol, TE | 1.2 mg | 15 mg | 8% | 3.1% | 1250 ga |
| Vitamini H, biotin | Makilogalamu 8.6 | Makilogalamu 50 | 17.2% | 6.7% | 581 ga |
| Vitamini PP, NO | 1.2624 mg | 20 mg | 6.3% | 2.5% | 1584 ga |
| niacin | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 85.5 mg | 2500 mg | 3.4% | 1.3% | 2924 ga |
| Calcium, CA | 40.4 mg | 1000 mg | 4% | 1.6% | 2475 ga |
| Pakachitsulo, Si | 0.3 mg | 30 mg | 1% | 0.4% | 10000 ga |
| Mankhwala a magnesium, mg | 7.4 mg | 400 mg | 1.9% | 0.7% | 5405 ga |
| Sodium, Na | 59 mg | 1300 mg | 4.5% | 1.8% | 2203 ga |
| Sulufule, S | 72.3 mg | 1000 mg | 7.2% | 2.8% | 1383 ga |
| Phosphorus, P. | 92.1 mg | 800 mg | 11.5% | 4.5% | 869 ga |
| Mankhwala, Cl | 74.6 mg | 2300 mg | 3.2% | 1.2% | 3083 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 83.9 | ~ | |||
| Wopanga, B. | Makilogalamu 3 | ~ | |||
| Vanadium, V | Makilogalamu 7.2 | ~ | |||
| Iron, Faith | 1.2 mg | 18 mg | 6.7% | 2.6% | 1500 ga |
| Ayodini, ine | Makilogalamu 9.4 | Makilogalamu 150 | 6.3% | 2.5% | 1596 ga |
| Cobalt, Co. | Makilogalamu 4 | Makilogalamu 10 | 40% | 15.6% | 250 ga |
| Manganese, Mn | 0.0573 mg | 2 mg | 2.9% | 1.1% | 3490 ga |
| Mkuwa, Cu | Makilogalamu 43.7 | Makilogalamu 1000 | 4.4% | 1.7% | 2288 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4.2 | Makilogalamu 70 | 6% | 2.3% | 1667 ga |
| Nickel, ndi | Makilogalamu 0.2 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.4 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.6 | Makilogalamu 55 | 1.1% | 0.4% | 9167 ga |
| Titan, inu | Makilogalamu 0.9 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 25.9 | Makilogalamu 4000 | 0.6% | 0.2% | 15444 ga |
| Chrome, Kr | Makilogalamu 1.7 | Makilogalamu 50 | 3.4% | 1.3% | 2941 ga |
| Nthaka, Zn | 0.534 mg | 12 mg | 4.5% | 1.8% | 2247 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 4.7 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 0.4 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 205.3 mg | pa 300 mg |
Mphamvu ndi 256,8 kcal.
Kukwapulidwa kirimu omelet mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini B2 - 11,1%, choline - 21,6%, vitamini B5 - 12%, vitamini H - 17,2%, phosphorus - 11,5 %, cobalt - 40%
- 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 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 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.
Kalori wa kalori NDI KAPANGIZO WA MACHEMIKI WA ZOPHUNZITSIRA ZOTHANDIZA Omelet wokhala ndi kirimu wokwapulidwa pa 100 g.
- Tsamba 157
- Tsamba 399
- Tsamba 334
- Tsamba 119
- Tsamba 661
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 256,8 kcal, kapangidwe kake, zakudya, mavitamini, mchere, kupanga omelet wokwapulidwa, Chinsinsi, zopatsa mphamvu, zakudya