Zosakaniza French Potato Casserole
| mbatata | 8.0 (chidutswa) |
| adyo anyezi | 20.0 (galamu) |
| dzira la nkhuku | 3.0 (chidutswa) |
| ng'ombe ya mkaka | 0.5 (supuni ya tiyi) |
| tchizi wolimba | 100.0 (galamu) |
| tsabola wakuda wakuda | 2.0 (galamu) |
| mchere wa tebulo | 2.0 (galamu) |
Njira yokonzekera
Pakani pansi pa poto (poto) ndi adyo ndikufalitsa adyo wodetsedwa (1 clove), komanso zidutswa za batala. Dulani mbatata 8 zapakatikati ndikuyika theka poto, nyengo ndi mchere ndi tsabola, kenako onjezerani theka lotsala, mchere ndi tsabola. Thirani mazira omenyedwa mkaka ndi kuwaza ndi grated tchizi pamwamba. Kuphika kwa mphindi 40-50 mu uvuni.
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 96 | Tsamba 1684 | 5.7% | 5.9% | 1754 ga |
| Mapuloteni | 5.9 ga | 76 ga | 7.8% | 8.1% | 1288 ga |
| mafuta | 4.7 ga | 56 ga | 8.4% | 8.8% | 1191 ga |
| Zakudya | 8.1 ga | 219 ga | 3.7% | 3.9% | 2704 ga |
| zidulo zamagulu | 10.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.1 ga | 20 ga | 5.5% | 5.7% | 1818 ga |
| Water | 70.6 ga | 2273 ga | 3.1% | 3.2% | 3220 ga |
| ash | 0.9 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 90 | Makilogalamu 900 | 10% | 10.4% | 1000 ga |
| Retinol | 0.09 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 5.5% | 1875 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 5.8% | 1800 ga |
| Vitamini B4, choline | 38.1 mg | 500 mg | 7.6% | 7.9% | 1312 ga |
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 8.3% | 1250 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 10.4% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 7.1 | Makilogalamu 400 | 1.8% | 1.9% | 5634 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.2 | Makilogalamu 3 | 6.7% | 7% | 1500 ga |
| Vitamini C, ascorbic | 2.7 mg | 90 mg | 3% | 3.1% | 3333 ga |
| Vitamini D, calciferol | Makilogalamu 0.3 | Makilogalamu 10 | 3% | 3.1% | 3333 ga |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 2.8% | 3750 ga |
| Vitamini H, biotin | Makilogalamu 3.3 | Makilogalamu 50 | 6.6% | 6.9% | 1515 ga |
| Vitamini PP, NO | 1.6794 mg | 20 mg | 8.4% | 8.8% | 1191 ga |
| niacin | 0.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 340.7 mg | 2500 mg | 13.6% | 14.2% | 734 ga |
| Calcium, CA | 122.2 mg | 1000 mg | 12.2% | 12.7% | 818 ga |
| Mankhwala a magnesium, mg | 20.8 mg | 400 mg | 5.2% | 5.4% | 1923 ga |
| Sodium, Na | 106.9 mg | 1300 mg | 8.2% | 8.5% | 1216 ga |
| Sulufule, S | 45.4 mg | 1000 mg | 4.5% | 4.7% | 2203 ga |
| Phosphorus, P. | 116.4 mg | 800 mg | 14.6% | 15.2% | 687 ga |
| Mankhwala, Cl | 223.6 mg | 2300 mg | 9.7% | 10.1% | 1029 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 452.4 | ~ | |||
| Wopanga, B. | Makilogalamu 59.7 | ~ | |||
| Vanadium, V | Makilogalamu 77.3 | ~ | |||
| Iron, Faith | 0.9 mg | 18 mg | 5% | 5.2% | 2000 ga |
| Ayodini, ine | Makilogalamu 6.6 | Makilogalamu 150 | 4.4% | 4.6% | 2273 ga |
| Cobalt, Co. | Makilogalamu 4.3 | Makilogalamu 10 | 43% | 44.8% | 233 ga |
| Lifiyamu, Li | Makilogalamu 40 | ~ | |||
| Manganese, Mn | 0.1134 mg | 2 mg | 5.7% | 5.9% | 1764 ga |
| Mkuwa, Cu | Makilogalamu 94.5 | Makilogalamu 1000 | 9.5% | 9.9% | 1058 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 5.9 | Makilogalamu 70 | 8.4% | 8.8% | 1186 ga |
| Nickel, ndi | Makilogalamu 2.6 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 1.6 | ~ | |||
| Rubidium, Rb | Makilogalamu 259.5 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.2 | Makilogalamu 55 | 0.4% | 0.4% | 27500 ga |
| Olimba, Sr. | Makilogalamu 2 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 25.7 | Makilogalamu 4000 | 0.6% | 0.6% | 15564 ga |
| Chrome, Kr | Makilogalamu 6 | Makilogalamu 50 | 12% | 12.5% | 833 ga |
| Nthaka, Zn | 0.7652 mg | 12 mg | 6.4% | 6.7% | 1568 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 6.5 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 76.5 mg | pa 300 mg |
Mphamvu ndi 96 kcal.
French casserole mbatata mavitamini ndi michere yambiri monga: potaziyamu - 13,6%, calcium - 12,2%, phosphorus - 14,6%, cobalt - 43%, chromium - 12%
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
CALORIE NDI CHIKHALIDWE CHOPANGIRA MITU YA RECIPE INGREDIENTS French mbatata casserole PER 100 g
- Tsamba 77
- Tsamba 149
- Tsamba 157
- Tsamba 60
- Tsamba 364
- Tsamba 255
- Tsamba 0
Tags: Momwe mungaphike, kalori 96 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira French mbatata casserole, Chinsinsi, zopatsa mphamvu, michere