Zosakaniza Nsomba ndi mbatata
hake siliva | 630.0 (galamu) |
mbatata | 250.0 (galamu) |
anyezi | 70.0 (galamu) |
margarine | 80.0 (galamu) |
tsabola wakuda wakuda | 0.5 (galamu) |
mchere wa tebulo | 12.0 (galamu) |
”Mitengo yosungitsira malo osungira malo imaperekedwa ku Pacific yovunda, yopanda mutu. Kwa nsomba zosungunuka, hake amadulidwa kukhala tizinyama popanda khungu ndi mafupa ndikuduladutswa tating'ono ting'ono. Kwa nsomba za minced ndi mbatata, zidutswa za hake zidadulidwa zimaphatikizidwa ndi mbatata zosaphika zosadulidwa, zidutswa, anyezi amaphatikizidwa, odulidwa pakati mphete, mchere, tsabola wakuda wakuda ndikusakaniza, moyenera ikani margarine wodulidwa pamwamba pa nyama yosungunuka. nsomba ndi mazira odulidwa a hake amaphatikizidwa ndi mazira odulidwa owuma, adyo wonyezimira wonyezimira, mchere, tsabola amaphatikizidwa ndikusakanizidwa. minced nsomba ndi kabichi wokonzeka kabichi watsopano amadulidwa, kuyika wosanjikiza osapitilira 3 masentimita pa pepala lophika ndi mafuta a masamba ndi yokazinga mpaka theka litaphika. Kenako kabichi imakhazikika, kuphatikiza zidutswa za hake, adyo wosungunuka bwino, mchere, tsabola amawonjezeredwa ndikusakanikirana. Pama nsomba osungunuka ndi sauerkraut, kabichi amasankhidwa, amafinyidwa (ngati ndi wowawasa kwambiri, ayenera kutsukidwa kangapo m'madzi ozizira ndikufinya), kuwaza bwino, kuyika mbale yayikulu pansi pothira mafuta osanjikiza osapitirira masentimita 3-4 ndipo, oyambitsa nthawi zina, mwachangu, kenako ozizira, kuphatikiza ndi zidutswa za hake, onjezerani anyezi odulidwa bwino, mchere, tsabola ndi kusakaniza.
Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 176.3 | Tsamba 1684 | 10.5% | 6% | 955 ga |
Mapuloteni | 18.4 ga | 76 ga | 24.2% | 13.7% | 413 ga |
mafuta | 8.8 ga | 56 ga | 15.7% | 8.9% | 636 ga |
Zakudya | 6.2 ga | 219 ga | 2.8% | 1.6% | 3532 ga |
zidulo zamagulu | 44.6 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.9 ga | 20 ga | 9.5% | 5.4% | 1053 ga |
Water | 119 ga | 2273 ga | 5.2% | 2.9% | 1910 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 60 | Makilogalamu 900 | 6.7% | 3.8% | 1500 ga |
Retinol | 0.06 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 7.5% | 750 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.2% | 1800 ga |
Vitamini B4, choline | 0.2 mg | 500 mg | 250000 ga | ||
Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.1% | 5000 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 5.7% | 1000 ga |
Vitamini B9, folate | Makilogalamu 15.2 | Makilogalamu 400 | 3.8% | 2.2% | 2632 ga |
Vitamini C, ascorbic | 8 mg | 90 mg | 8.9% | 5% | 1125 ga |
Vitamini E, alpha tocopherol, TE | 2.4 mg | 15 mg | 16% | 9.1% | 625 ga |
Vitamini H, biotin | Makilogalamu 0.1 | Makilogalamu 50 | 0.2% | 0.1% | 50000 ga |
Vitamini PP, NO | 4.8544 mg | 20 mg | 24.3% | 13.8% | 412 ga |
niacin | 1.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 559.4 mg | 2500 mg | 22.4% | 12.7% | 447 ga |
Calcium, CA | 42.7 mg | 1000 mg | 4.3% | 2.4% | 2342 ga |
Mankhwala a magnesium, mg | 46 mg | 400 mg | 11.5% | 6.5% | 870 ga |
Sodium, Na | 99 mg | 1300 mg | 7.6% | 4.3% | 1313 ga |
Sulufule, S | 230 mg | 1000 mg | 23% | 13% | 435 ga |
Phosphorus, P. | 279 mg | 800 mg | 34.9% | 19.8% | 287 ga |
Mankhwala, Cl | 883.4 mg | 2300 mg | 38.4% | 21.8% | 260 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 318.5 | ~ | |||
Wopanga, B. | Makilogalamu 54.3 | ~ | |||
Vanadium, V | Makilogalamu 49.6 | ~ | |||
Iron, Faith | 1.1 mg | 18 mg | 6.1% | 3.5% | 1636 ga |
Ayodini, ine | Makilogalamu 171.6 | Makilogalamu 150 | 114.4% | 64.9% | 87 ga |
Cobalt, Co. | Makilogalamu 23.4 | Makilogalamu 10 | 234% | 132.7% | 43 ga |
Lifiyamu, Li | Makilogalamu 25.6 | ~ | |||
Manganese, Mn | 0.2051 mg | 2 mg | 10.3% | 5.8% | 975 ga |
Mkuwa, Cu | Makilogalamu 199.7 | Makilogalamu 1000 | 20% | 11.3% | 501 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 8.2 | Makilogalamu 70 | 11.7% | 6.6% | 854 ga |
Nickel, ndi | Makilogalamu 9.3 | ~ | |||
Rubidium, Rb | Makilogalamu 204.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 754.7 | Makilogalamu 4000 | 18.9% | 10.7% | 530 ga |
Chrome, Kr | Makilogalamu 61.8 | Makilogalamu 50 | 123.6% | 70.1% | 81 ga |
Nthaka, Zn | 1.1491 mg | 12 mg | 9.6% | 5.4% | 1044 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 5 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.1 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 74.2 mg | pa 300 mg |
Mphamvu ndi 176,3 kcal.
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
- Tsamba 86
- Tsamba 77
- Tsamba 41
- Tsamba 743
- Tsamba 255
- Tsamba 0