Zosakaniza Forshmak mbatata ndi hering'i
mbatata | 450.0 (galamu) |
Ng'ombe ya Atlantic | 210.0 (galamu) |
anyezi | 100.0 (galamu) |
parsley | 70.0 (galamu) |
mafuta a mpendadzuwa | 100.0 (galamu) |
mayonesi | 50.0 (galamu) |
dzira la nkhuku | 1.0 (chidutswa) |
Njira yokonzekera
Mbatata yopukutidwa ndi yowiritsa m'madzi mpaka yofewa, madzi amatsanulidwa, mbatata zimauma ndikuzipaka kutentha, kenako utakhazikika. Dulani hering'i, kusema fillets (zamkati), ndi okonzeka anyezi, kudula, kudutsa nyama chopukusira. Mbatata yosenda imaphatikizidwa ndi misa yokonzeka, parsley wodulidwa bwino amawonjezeredwa, mafuta a masamba ndi kusakaniza bwino. Misa yomalizidwa imapangidwa ngati mkate, pamwamba pake amapaka mayonesi, amaikidwa mu uvuni kuti aphike kwa mphindi 3-5. Pochoka, kuwaza ndi olimbika yophika akanadulidwa mazira, finely akanadulidwa parsley. Kuzizira, 100-150 g pa kutumikira.
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 255.6 | Tsamba 1684 | 15.2% | 5.9% | 659 ga |
Mapuloteni | 8.7 ga | 76 ga | 11.4% | 4.5% | 874 ga |
mafuta | 21.1 ga | 56 ga | 37.7% | 14.7% | 265 ga |
Zakudya | 8.4 ga | 219 ga | 3.8% | 1.5% | 2607 ga |
zidulo zamagulu | 0.1 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.7% | 1429 ga |
Water | 93.3 ga | 2273 ga | 4.1% | 1.6% | 2436 ga |
ash | 1.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 8.7% | 450 ga |
Retinol | 0.2 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.6% | 1500 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.3% | 900 ga |
Vitamini B4, choline | 12.6 mg | 500 mg | 2.5% | 1% | 3968 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.9% | 1000 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.9% | 667 ga |
Vitamini B9, folate | Makilogalamu 21.4 | Makilogalamu 400 | 5.4% | 2.1% | 1869 ga |
Vitamini B12, cobalamin | Makilogalamu 3.5 | Makilogalamu 3 | 116.7% | 45.7% | 86 ga |
Vitamini C, ascorbic | 22.1 mg | 90 mg | 24.6% | 9.6% | 407 ga |
Vitamini D, calciferol | Makilogalamu 10.6 | Makilogalamu 10 | 106% | 41.5% | 94 ga |
Vitamini E, alpha tocopherol, TE | 6.6 mg | 15 mg | 44% | 17.2% | 227 ga |
Vitamini H, biotin | Makilogalamu 1.1 | Makilogalamu 50 | 2.2% | 0.9% | 4545 ga |
Vitamini PP, NO | 3.5442 mg | 20 mg | 17.7% | 6.9% | 564 ga |
niacin | 2.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 493.8 mg | 2500 mg | 19.8% | 7.7% | 506 ga |
Calcium, CA | 55.8 mg | 1000 mg | 5.6% | 2.2% | 1792 ga |
Mankhwala a magnesium, mg | 32.8 mg | 400 mg | 8.2% | 3.2% | 1220 ga |
Sodium, Na | 71.3 mg | 1300 mg | 5.5% | 2.2% | 1823 ga |
Sulufule, S | 98.1 mg | 1000 mg | 9.8% | 3.8% | 1019 ga |
Phosphorus, P. | 157.9 mg | 800 mg | 19.7% | 7.7% | 507 ga |
Mankhwala, Cl | 96 mg | 2300 mg | 4.2% | 1.6% | 2396 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 458.6 | ~ | |||
Wopanga, B. | Makilogalamu 78.8 | ~ | |||
Vanadium, V | Makilogalamu 71.2 | ~ | |||
Iron, Faith | 1.3 mg | 18 mg | 7.2% | 2.8% | 1385 ga |
Ayodini, ine | Makilogalamu 17.7 | Makilogalamu 150 | 11.8% | 4.6% | 847 ga |
Cobalt, Co. | Makilogalamu 17.5 | Makilogalamu 10 | 175% | 68.5% | 57 ga |
Lifiyamu, Li | Makilogalamu 36.8 | ~ | |||
Manganese, Mn | 0.1522 mg | 2 mg | 7.6% | 3% | 1314 ga |
Mkuwa, Cu | Makilogalamu 140.6 | Makilogalamu 1000 | 14.1% | 5.5% | 711 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 5.5 | Makilogalamu 70 | 7.9% | 3.1% | 1273 ga |
Nickel, ndi | Makilogalamu 5.6 | ~ | |||
Rubidium, Rb | Makilogalamu 295.7 | ~ | |||
Zamadzimadzi, F | Makilogalamu 154 | Makilogalamu 4000 | 3.9% | 1.5% | 2597 ga |
Chrome, Kr | Makilogalamu 24.5 | Makilogalamu 50 | 49% | 19.2% | 204 ga |
Nthaka, Zn | 0.6418 mg | 12 mg | 5.3% | 2.1% | 1870 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 6.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.1 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 58.5 mg | pa 300 mg |
Mphamvu ndi 255,6 kcal.
Mbatata forshmak ndi hering'i mavitamini ndi mchere wambiri monga: vitamini A - 22,2%, vitamini B2 - 11,1%, vitamini B6 - 15%, vitamini B12 - 116,7%, vitamini C - 24,6%, vitamini D - 106 Vitamini E - 44%, vitamini PP - 17,7%, potaziyamu - 19,8%, phosphorous - 19,7%, ayodini - 11,8%, cobalt - 175%, mkuwa - 14,1%, chromium. - 49%
- 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.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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 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.
- 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.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Kalori wa kalori NDI KAPANGIZO WA MACHEMIKI WA ZOPHUNZITSIRA MAPIKIZI Mbatata forshmak yokhala ndi hering'i PA 100 g.
- Tsamba 77
- Tsamba 41
- Tsamba 49
- Tsamba 899
- Tsamba 627
- Tsamba 157
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 255,6 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Mbatata Forshmak ndi hering'i, Chinsinsi, zopatsa mphamvu, zakudya