Zamkatimu
Zosakaniza ayisikilimu ndi zipatso zamzitini kapena zipatso
ayisikilimu, poterera | 75.0 (galamu) |
zamzitini compote madzi | 20.0 (galamu) |
shuga | 5.0 (galamu) |
amondi okoma | 12.0 (galamu) |
Kirimu wokwapulidwa kapena kirimu wowawasa | 25.0 (galamu) |
zipatso zamzitini | 25.0 (galamu) |
Njira yokonzekera
Ayisikilimu imayikidwa mu beseni, yokongoletsedwa ndi zipatso zam'chitini kapena zipatso, imathiridwa ndi madzi owuma (opezeka ndi kuwira zipatso zamzitini kapena zipatso ndi shuga) ndikuwaza mtedza wokazinga. Zakudya zonona zimatulutsidwa mu emvulopu yozungulira zipatso kapena zipatso.
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 222.9 | Tsamba 1684 | 13.2% | 5.9% | 755 ga |
Mapuloteni | 4.5 ga | 76 ga | 5.9% | 2.6% | 1689 ga |
mafuta | 15.5 ga | 56 ga | 27.7% | 12.4% | 361 ga |
Zakudya | 17.5 ga | 219 ga | 8% | 3.6% | 1251 ga |
zidulo zamagulu | 0.05 ga | ~ | |||
CHIKWANGWANI chamagulu | 0.3 ga | 20 ga | 1.5% | 0.7% | 6667 ga |
Water | 42.6 ga | 2273 ga | 1.9% | 0.9% | 5336 ga |
ash | 0.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 80 | Makilogalamu 900 | 8.9% | 4% | 1125 ga |
Retinol | 0.08 mg | ~ | |||
Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5% | 900 ga |
Vitamini B4, choline | 12.8 mg | 500 mg | 2.6% | 1.2% | 3906 ga |
Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 1.8% | 2500 ga |
Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.8% | 2500 ga |
Vitamini B9, folate | Makilogalamu 8.7 | Makilogalamu 400 | 2.2% | 1% | 4598 ga |
Vitamini B12, cobalamin | Makilogalamu 0.2 | Makilogalamu 3 | 6.7% | 3% | 1500 ga |
Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.3% | 18000 ga |
Vitamini D, calciferol | Makilogalamu 0.03 | Makilogalamu 10 | 0.3% | 0.1% | 33333 ga |
Vitamini E, alpha tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 12.2% | 366 ga |
Vitamini H, biotin | Makilogalamu 1.7 | Makilogalamu 50 | 3.4% | 1.5% | 2941 ga |
Vitamini PP, NO | 1.347 mg | 20 mg | 6.7% | 3% | 1485 ga |
niacin | 0.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 185.8 mg | 2500 mg | 7.4% | 3.3% | 1346 ga |
Calcium, CA | 118.7 mg | 1000 mg | 11.9% | 5.3% | 842 ga |
Mankhwala a magnesium, mg | 40.9 mg | 400 mg | 10.2% | 4.6% | 978 ga |
Sodium, Na | 32.4 mg | 1300 mg | 2.5% | 1.1% | 4012 ga |
Sulufule, S | 39.9 mg | 1000 mg | 4% | 1.8% | 2506 ga |
Phosphorus, P. | 119.7 mg | 800 mg | 15% | 6.7% | 668 ga |
Mankhwala, Cl | 43 mg | 2300 mg | 1.9% | 0.9% | 5349 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.6 mg | 18 mg | 3.3% | 1.5% | 3000 ga |
Ayodini, ine | Makilogalamu 21.9 | Makilogalamu 150 | 14.6% | 6.6% | 685 ga |
Cobalt, Co. | Makilogalamu 0.7 | Makilogalamu 10 | 7% | 3.1% | 1429 ga |
Manganese, Mn | 0.2462 mg | 2 mg | 12.3% | 5.5% | 812 ga |
Mkuwa, Cu | Makilogalamu 28.2 | Makilogalamu 1000 | 2.8% | 1.3% | 3546 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 4.2 | Makilogalamu 70 | 6% | 2.7% | 1667 ga |
Selenium, Ngati | Makilogalamu 0.07 | Makilogalamu 55 | 0.1% | 78571 ga | |
Zamadzimadzi, F | Makilogalamu 24.7 | Makilogalamu 4000 | 0.6% | 0.3% | 16194 ga |
Chrome, Kr | Makilogalamu 0.3 | Makilogalamu 50 | 0.6% | 0.3% | 16667 ga |
Nthaka, Zn | 0.4616 mg | 12 mg | 3.8% | 1.7% | 2600 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 1.7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 9.1 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 13.5 mg | pa 300 mg |
Mphamvu ndi 222,9 kcal.
Ayisikilimu ndi zipatso zamzitini kapena zipatso mavitamini ndi michere yambiri monga: vitamini B2 - 11,1%, vitamini E - 27,3%, calcium - 11,9%, phosphorus - 15%, ayodini - 14,6%, manganese - 12,3%
- 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 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.
- 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.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Ice cream wokhala ndi zipatso kapena zipatso zamzitini PER 100 g
- Tsamba 183
- Tsamba 399
- Tsamba 609
- Tsamba 346
- Tsamba 85
Tags: Momwe mungamaphike