Zosakaniza mbatata yosenda
| mbatata | 1000.0 (galamu) |
| ng'ombe ya mkaka | 1.0 (supuni ya tiyi) |
| mafuta a mpendadzuwa | 2.0 (supuni ya tebulo) |
| mchere wa tebulo | 0.5 (supuni ya tiyi) |
Njira yokonzekera
Wiritsani mbatata yosenda ndi yotsukidwa, thirani madzi, ndipo sungani mphikawo ndi mbatata kwakanthawi pamoto wochepa kapena mu uvuni kuti madzi otsalawo asanduke nthunzi. Pambuyo pake, osalola mbatata kuziziritsa, zipukuseni ndi sieve kapena kuzipaka ndi pestle yamatabwa, onjezerani mafuta, mchere, ndikuyambitsa, pang'onopang'ono onjezerani mkaka wotentha. Mbatata yosenda amatumizidwa ngati mbale yodziyimira pawokha kapena ngati mbale yotsatira ya ham, lilime, cutlets, soseji ndi mbale zina zanyama.
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 81.7 | Tsamba 1684 | 4.9% | 6% | 2061 ga |
| Mapuloteni | 2.1 ga | 76 ga | 2.8% | 3.4% | 3619 ga |
| mafuta | 4.6 ga | 56 ga | 8.2% | 10% | 1217 ga |
| Zakudya | 8.5 ga | 219 ga | 3.9% | 4.8% | 2576 ga |
| zidulo zamagulu | 20 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.5 ga | 20 ga | 7.5% | 9.2% | 1333 ga |
| Water | 78 ga | 2273 ga | 3.4% | 4.2% | 2914 ga |
| ash | 1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 20 | Makilogalamu 900 | 2.2% | 2.7% | 4500 ga |
| Retinol | 0.02 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.5% | 1875 ga |
| Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 5.4% | 2250 ga |
| Vitamini B4, choline | 6.1 mg | 500 mg | 1.2% | 1.5% | 8197 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.3% | 1667 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.2% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 5.8 | Makilogalamu 400 | 1.5% | 1.8% | 6897 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 4% | 3000 ga |
| Vitamini C, ascorbic | 8.8 mg | 90 mg | 9.8% | 12% | 1023 ga |
| Vitamini D, calciferol | Makilogalamu 0.01 | Makilogalamu 10 | 0.1% | 0.1% | 100000 ga |
| Vitamini E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 ga |
| Vitamini H, biotin | Makilogalamu 0.9 | Makilogalamu 50 | 1.8% | 2.2% | 5556 ga |
| Vitamini PP, NO | 1.0486 mg | 20 mg | 5.2% | 6.4% | 1907 ga |
| niacin | 0.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 357.1 mg | 2500 mg | 14.3% | 17.5% | 700 ga |
| Calcium, CA | 38.9 mg | 1000 mg | 3.9% | 4.8% | 2571 ga |
| Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 5.3% | 2353 ga |
| Sodium, Na | 15.8 mg | 1300 mg | 1.2% | 1.5% | 8228 ga |
| Sulufule, S | 25.5 mg | 1000 mg | 2.6% | 3.2% | 3922 ga |
| Phosphorus, P. | 59.8 mg | 800 mg | 7.5% | 9.2% | 1338 ga |
| Mankhwala, Cl | 366.1 mg | 2300 mg | 15.9% | 19.5% | 628 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 473.5 | ~ | |||
| Wopanga, B. | Makilogalamu 61.6 | ~ | |||
| Vanadium, V | Makilogalamu 79.8 | ~ | |||
| Iron, Faith | 0.6 mg | 18 mg | 3.3% | 4% | 3000 ga |
| Ayodini, ine | Makilogalamu 5 | Makilogalamu 150 | 3.3% | 4% | 3000 ga |
| Cobalt, Co. | Makilogalamu 3 | Makilogalamu 10 | 30% | 36.7% | 333 ga |
| Lifiyamu, Li | Makilogalamu 41.2 | ~ | |||
| Manganese, Mn | 0.0939 mg | 2 mg | 4.7% | 5.8% | 2130 ga |
| Mkuwa, Cu | Makilogalamu 79.5 | Makilogalamu 1000 | 8% | 9.8% | 1258 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 6.1 | Makilogalamu 70 | 8.7% | 10.6% | 1148 ga |
| Nickel, ndi | Makilogalamu 2.7 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 3.3 | ~ | |||
| Rubidium, Rb | Makilogalamu 267.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 1.1% | 11000 ga |
| Olimba, Sr. | Makilogalamu 4.4 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 21.2 | Makilogalamu 4000 | 0.5% | 0.6% | 18868 ga |
| Chrome, Kr | Makilogalamu 5.9 | Makilogalamu 50 | 11.8% | 14.4% | 847 ga |
| Nthaka, Zn | 0.2987 mg | 12 mg | 2.5% | 3.1% | 4017 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 6.7 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.8 ga | maulendo 100 г |
Mphamvu ndi 81,7 kcal.
Mbatata yosenda mavitamini ndi michere yambiri monga: potaziyamu - 14,3%, klorini - 15,9%, cobalt - 30%, chromium - 11,8%
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHALA CHA ZOKHUDZA ZOKHUDZA Mbatata yosenda PA 100 g
- Tsamba 77
- Tsamba 60
- Tsamba 899
- Tsamba 0
Tags: Momwe mungaphikire, kalori 81,7 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, njira yophika