Zosakaniza Hot kusuta nsomba misa
m'nyanja zikuluzikulu | 300.0 (galamu) |
nkhuku yolk | 2.0 (chidutswa) |
batala | 74.0 (galamu) |
madzi a mandimu | 1.0 (supuni ya tiyi) |
Njira yokonzekera
Peel yotentha kusuta nsomba pakhungu ndi mafupa, mince pamodzi ndi yolks olimbika yophika mazira. Nyengo zosakaniza ndi mafuta, mandimu ndikupera bwinobwino. Kusakaniza kumeneku kungaperekedwe ndi mbatata yokazinga.
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 340.1 | Tsamba 1684 | 20.2% | 5.9% | 495 ga |
Mapuloteni | 22.3 ga | 76 ga | 29.3% | 8.6% | 341 ga |
mafuta | 27.8 ga | 56 ga | 49.6% | 14.6% | 201 ga |
Zakudya | 0.3 ga | 219 ga | 0.1% | 73000 ga | |
Water | 122.6 ga | 2273 ga | 5.4% | 1.6% | 1854 ga |
ash | 1.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 600 | Makilogalamu 900 | 66.7% | 19.6% | 150 ga |
Retinol | 0.6 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2% | 1500 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.3% | 900 ga |
Vitamini B4, choline | 142.1 mg | 500 mg | 28.4% | 8.4% | 352 ga |
Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 4.1% | 714 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 4.4% | 667 ga |
Vitamini B9, folate | Makilogalamu 5.6 | Makilogalamu 400 | 1.4% | 0.4% | 7143 ga |
Vitamini B12, cobalamin | Makilogalamu 2.1 | Makilogalamu 3 | 70% | 20.6% | 143 ga |
Vitamini C, ascorbic | 1.8 mg | 90 mg | 2% | 0.6% | 5000 ga |
Vitamini D, calciferol | Makilogalamu 1.4 | Makilogalamu 10 | 14% | 4.1% | 714 ga |
Vitamini E, alpha tocopherol, TE | 1.7 mg | 15 mg | 11.3% | 3.3% | 882 ga |
Vitamini H, biotin | Makilogalamu 20.9 | Makilogalamu 50 | 41.8% | 12.3% | 239 ga |
Vitamini PP, NO | 6.3018 mg | 20 mg | 31.5% | 9.3% | 317 ga |
niacin | 2.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 371.3 mg | 2500 mg | 14.9% | 4.4% | 673 ga |
Calcium, CA | 55.7 mg | 1000 mg | 5.6% | 1.6% | 1795 ga |
Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 2.1% | 1379 ga |
Sodium, Na | 62.9 mg | 1300 mg | 4.8% | 1.4% | 2067 ga |
Sulufule, S | 233 mg | 1000 mg | 23.3% | 6.9% | 429 ga |
Phosphorus, P. | 326.9 mg | 800 mg | 40.9% | 12% | 245 ga |
Mankhwala, Cl | 193.2 mg | 2300 mg | 8.4% | 2.5% | 1190 ga |
Tsatani Zinthu | |||||
Wopanga, B. | Makilogalamu 3.9 | ~ | |||
Iron, Faith | 1.8 mg | 18 mg | 10% | 2.9% | 1000 ga |
Ayodini, ine | Makilogalamu 142.6 | Makilogalamu 150 | 95.1% | 28% | 105 ga |
Cobalt, Co. | Makilogalamu 34.5 | Makilogalamu 10 | 345% | 101.4% | 29 ga |
Manganese, Mn | 0.095 mg | 2 mg | 4.8% | 1.4% | 2105 ga |
Mkuwa, Cu | Makilogalamu 182.8 | Makilogalamu 1000 | 18.3% | 5.4% | 547 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 6.2 | Makilogalamu 70 | 8.9% | 2.6% | 1129 ga |
Nickel, ndi | Makilogalamu 9.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 709.2 | Makilogalamu 4000 | 17.7% | 5.2% | 564 ga |
Chrome, Kr | Makilogalamu 56.9 | Makilogalamu 50 | 113.8% | 33.5% | 88 ga |
Nthaka, Zn | 1.6204 mg | 12 mg | 13.5% | 4% | 741 ga |
sterols | |||||
Cholesterol | 42.6 mg | pa 300 mg |
Mphamvu ndi 340,1 kcal.
Hot kusuta nsomba misa mavitamini ndi mchere wambiri monga: vitamini A - 66,7%, vitamini B2 - 11,1%, choline - 28,4%, vitamini B5 - 14%, vitamini B6 - 15%, vitamini B12 - 70%, vitamini D - 14%, vitamini E - 11,3%, vitamini H - 41,8%, vitamini PP - 31,5%, potaziyamu - 14,9%, phosphorous - 40,9%, ayodini - 95,1%; cobalt - 345%, mkuwa - 18,3%, fluorine - 17,7%, chromium - 113,8%, nthaka - 13,5%
- 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 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 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.
- 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.
- Zamadzimadzi imayambitsa mafupa amchere. Kudya kosakwanira kumabweretsa kuwola kwa mano, kufufutira msanga kwa enamel.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Zakudya za caloriki NDI KAPANGIZO WA MANKHWALA WA MAPIKIZI A MPHIRITSI Unyinji wa nsomba yosuta yotentha PA 100 g.
- Tsamba 69
- Tsamba 354
- Tsamba 661
- Tsamba 33
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 340,1 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Misa kuchokera ku nsomba yosuta yotentha, Chinsinsi, zopatsa mphamvu, zakudya