Zosakaniza Mazira okazinga (achilengedwe)
dzira la nkhuku | 3.0 (chidutswa) |
margarine | 10.0 (galamu) |
Njira yokonzekera
Fry mazira okazinga mu poto logawanika kwa mphindi 3-5 mpaka mapuloteni atakhazikika ndipo yolk imakhala yopanda madzi. Mazira okazinga amatulutsidwa mu poto lomwelo.
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 240.8 | Tsamba 1684 | 14.3% | 5.9% | 699 ga |
Mapuloteni | 15.9 ga | 76 ga | 20.9% | 8.7% | 478 ga |
mafuta | 19.3 ga | 56 ga | 34.5% | 14.3% | 290 ga |
Zakudya | 1 ga | 219 ga | 0.5% | 0.2% | 21900 ga |
Water | 94.2 ga | 2273 ga | 4.1% | 1.7% | 2413 ga |
ash | 1.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 400 | Makilogalamu 900 | 44.4% | 18.4% | 225 ga |
Retinol | 0.4 mg | ~ | |||
Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.5% | 1667 ga |
Vitamini B2, riboflavin | 0.6 mg | 1.8 mg | 33.3% | 13.8% | 300 ga |
Vitamini B4, choline | 314.4 mg | 500 mg | 62.9% | 26.1% | 159 ga |
Vitamini B5, pantothenic | 1.6 mg | 5 mg | 32% | 13.3% | 313 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4.2% | 1000 ga |
Vitamini B9, folate | Makilogalamu 8.8 | Makilogalamu 400 | 2.2% | 0.9% | 4545 ga |
Vitamini B12, cobalamin | Makilogalamu 0.7 | Makilogalamu 3 | 23.3% | 9.7% | 429 ga |
Vitamini D, calciferol | Makilogalamu 2.8 | Makilogalamu 10 | 28% | 11.6% | 357 ga |
Vitamini E, alpha tocopherol, TE | 4.3 mg | 15 mg | 28.7% | 11.9% | 349 ga |
Vitamini H, biotin | Makilogalamu 25.3 | Makilogalamu 50 | 50.6% | 21% | 198 ga |
Vitamini PP, NO | 2.9394 mg | 20 mg | 14.7% | 6.1% | 680 ga |
niacin | 0.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 175.7 mg | 2500 mg | 7% | 2.9% | 1423 ga |
Calcium, CA | 69.7 mg | 1000 mg | 7% | 2.9% | 1435 ga |
Mankhwala a magnesium, mg | 15.1 mg | 400 mg | 3.8% | 1.6% | 2649 ga |
Sodium, Na | 177.7 mg | 1300 mg | 13.7% | 5.7% | 732 ga |
Sulufule, S | 220.3 mg | 1000 mg | 22% | 9.1% | 454 ga |
Phosphorus, P. | 240.8 mg | 800 mg | 30.1% | 12.5% | 332 ga |
Mankhwala, Cl | 195.2 mg | 2300 mg | 8.5% | 3.5% | 1178 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.1 mg | 18 mg | 17.2% | 7.1% | 581 ga |
Ayodini, ine | Makilogalamu 25 | Makilogalamu 150 | 16.7% | 6.9% | 600 ga |
Cobalt, Co. | Makilogalamu 12.5 | Makilogalamu 10 | 125% | 51.9% | 80 ga |
Manganese, Mn | 0.0363 mg | 2 mg | 1.8% | 0.7% | 5510 ga |
Mkuwa, Cu | Makilogalamu 103.9 | Makilogalamu 1000 | 10.4% | 4.3% | 962 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 7.5 | Makilogalamu 70 | 10.7% | 4.4% | 933 ga |
Zamadzimadzi, F | Makilogalamu 68.8 | Makilogalamu 4000 | 1.7% | 0.7% | 5814 ga |
Chrome, Kr | Makilogalamu 5 | Makilogalamu 50 | 10% | 4.2% | 1000 ga |
Nthaka, Zn | 1.3892 mg | 12 mg | 11.6% | 4.8% | 864 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.9 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 677.7 mg | pa 300 mg |
Mphamvu ndi 240,8 kcal.
Mazira okazinga (achilengedwe) mavitamini ndi michere yambiri monga: vitamini A - 44,4%, vitamini B2 - 33,3%, choline - 62,9%, vitamini B5 - 32%, vitamini B12 - 23,3%, vitamini D - 28% , vitamini E - 28,7%, vitamini H - 50,6%, vitamini PP - 14,7%, phosphorus - 30,1%, chitsulo - 17,2%, ayodini - 16,7%, cobalt - 125% , nthaka - 11,6%
- 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 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 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 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.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
MALANGI NDI KUKHALA KWA CHIKHALIDWE CHA ZOKHUDZA ZOKHUDZA Mazira okazinga (achilengedwe) PA 100 g
- Tsamba 157
- Tsamba 743
Tags: Momwe mungaphike, zopatsa kalori 240,8 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika