Zamkatimu
Zosakaniza Nsomba yosungunuka ndi mpunga ndi viziga
nyanja zam'madzi | 855.0 (galamu) |
mpunga groats | 112.0 (galamu) |
youma viziga | 138.0 (galamu) |
anyezi | 50.0 (galamu) |
ufa wa tirigu, umafunika | 10.0 (galamu) |
margarine | 40.0 (galamu) |
parsley | 7.0 (galamu) |
tsabola wakuda wakuda | 0.5 (galamu) |
mchere wa tebulo | 12.0 (galamu) |
”Chikhalidwe chazakudya chimaperekedwa kwa nsomba za m'nyanja, zam'madzi zopanda mutu. 2 Popanga nsomba zosungunuka, ndizololedwa kugwiritsa ntchito nsomba za mitundu ina zopanda mafupa osakanikirana. Fillet yam'madzi, kapena cod, kapena catfish, kapena pike popanda khungu ndi mafupa kapena ndi khungu lopanda mafupa, kapena fillet ya carp yamalonda imadulidwa mzidutswa ndikuloledwa kuphika. Gwirani nsomba yomalizidwa, onjezerani anyezi osungunuka, parsley, msuzi woyera ndikusakaniza bwino. Mukamakonza nsomba zosungunuka ndi mpunga, nsomba zomwe zidamalizidwa zimasakanizidwa ndi mpunga wosakhwima; nsomba yosungunuka ndi mpunga ndi vizigu-ndi mpunga wosakhwima ndikukonzekera viziga. Musanawotche, vizigu wouma amaviika kwa maola 2-3 m'madzi ozizira ndikuwiritsa mpaka atafewetsedwa m'madzi amchere (10 g mchere pa madzi okwanira 1 litre). Viziga yomalizidwa imadulidwa kapena kudutsa chopukusira nyama, kenako nkutenthedwa ndi margarine wosungunuka. Kuchokera ku vizigi mutha kuphika nyama yodziyimira payokha mofanana ndi nsomba yosungunuka ndi mpunga ndi viziga, m'malo mwa nsomba zomwe zatsirizidwa ndi vizigi yofanana.
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 241.4 | Tsamba 1684 | 14.3% | 5.9% | 698 ga |
Mapuloteni | 29.8 ga | 76 ga | 39.2% | 16.2% | 255 ga |
mafuta | 8.7 ga | 56 ga | 15.5% | 6.4% | 644 ga |
Zakudya | 11.6 ga | 219 ga | 5.3% | 2.2% | 1888 ga |
zidulo zamagulu | 48.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.5 ga | 20 ga | 7.5% | 3.1% | 1333 ga |
Water | 155 ga | 2273 ga | 6.8% | 2.8% | 1466 ga |
ash | 2.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 50 | Makilogalamu 900 | 5.6% | 2.3% | 1800 ga |
Retinol | 0.05 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.8% | 1500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.3% | 1800 ga |
Vitamini B4, choline | 8.5 mg | 500 mg | 1.7% | 0.7% | 5882 ga |
Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 3.3% | 1250 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4.1% | 1000 ga |
Vitamini B9, folate | Makilogalamu 13.5 | Makilogalamu 400 | 3.4% | 1.4% | 2963 ga |
Vitamini B12, cobalamin | Makilogalamu 2.6 | Makilogalamu 3 | 86.7% | 35.9% | 115 ga |
Vitamini C, ascorbic | 2.2 mg | 90 mg | 2.4% | 1% | 4091 ga |
Vitamini D, calciferol | Makilogalamu 2.5 | Makilogalamu 10 | 25% | 10.4% | 400 ga |
Vitamini E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 4.4% | 938 ga |
Vitamini H, biotin | Makilogalamu 0.4 | Makilogalamu 50 | 0.8% | 0.3% | 12500 ga |
Vitamini PP, NO | 7.1468 mg | 20 mg | 35.7% | 14.8% | 280 ga |
niacin | 2.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 323.6 mg | 2500 mg | 12.9% | 5.3% | 773 ga |
Calcium, CA | 147.7 mg | 1000 mg | 14.8% | 6.1% | 677 ga |
Pakachitsulo, Si | 11.5 mg | 30 mg | 38.3% | 15.9% | 261 ga |
Mankhwala a magnesium, mg | 50.7 mg | 400 mg | 12.7% | 5.3% | 789 ga |
Sodium, Na | 68.5 mg | 1300 mg | 5.3% | 2.2% | 1898 ga |
Sulufule, S | 214.5 mg | 1000 mg | 21.5% | 8.9% | 466 ga |
Phosphorus, P. | 257.1 mg | 800 mg | 32.1% | 13.3% | 311 ga |
Mankhwala, Cl | 911.8 mg | 2300 mg | 39.6% | 16.4% | 252 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 145.3 | ~ | |||
Wopanga, B. | Makilogalamu 38.2 | ~ | |||
Vanadium, V | Makilogalamu 0.9 | ~ | |||
Iron, Faith | 1.5 mg | 18 mg | 8.3% | 3.4% | 1200 ga |
Ayodini, ine | Makilogalamu 58 | Makilogalamu 150 | 38.7% | 16% | 259 ga |
Cobalt, Co. | Makilogalamu 29.4 | Makilogalamu 10 | 294% | 121.8% | 34 ga |
Manganese, Mn | 0.2891 mg | 2 mg | 14.5% | 6% | 692 ga |
Mkuwa, Cu | Makilogalamu 171.1 | Makilogalamu 1000 | 17.1% | 7.1% | 584 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 7.1 | Makilogalamu 70 | 10.1% | 4.2% | 986 ga |
Nickel, ndi | Makilogalamu 6.2 | ~ | |||
Kutsogolera, Sn | Makilogalamu 0.05 | ~ | |||
Rubidium, Rb | Makilogalamu 23.9 | ~ | |||
Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 91667 ga | |
Titan, inu | Makilogalamu 0.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 143.4 | Makilogalamu 4000 | 3.6% | 1.5% | 2789 ga |
Chrome, Kr | Makilogalamu 52.9 | Makilogalamu 50 | 105.8% | 43.8% | 95 ga |
Nthaka, Zn | 1.6957 mg | 12 mg | 14.1% | 5.8% | 708 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 10.6 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 93.9 mg | pa 300 mg |
Mphamvu ndi 241,4 kcal.
- 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 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.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- 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.
- 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.
- 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.
- Tsamba 103
- Tsamba 333
- Tsamba 28
- Tsamba 41
- Tsamba 334
- Tsamba 743
- Tsamba 49
- Tsamba 255
- Tsamba 0