Zosakaniza Nsomba yosungunuka ndi mpunga
nyanja zam'madzi | 750.0 (galamu) |
mpunga groats | 336.0 (galamu) |
anyezi | 100.0 (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 291.7 | Tsamba 1684 | 17.3% | 5.9% | 577 ga |
Mapuloteni | 27.2 ga | 76 ga | 35.8% | 12.3% | 279 ga |
mafuta | 8.1 ga | 56 ga | 14.5% | 5% | 691 ga |
Zakudya | 29.3 ga | 219 ga | 13.4% | 4.6% | 747 ga |
zidulo zamagulu | 46.7 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.7 ga | 20 ga | 8.5% | 2.9% | 1176 ga |
Water | 129.6 ga | 2273 ga | 5.7% | 2% | 1754 ga |
ash | 2.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 40 | Makilogalamu 900 | 4.4% | 1.5% | 2250 ga |
Retinol | 0.04 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.3% | 1500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 1.9% | 1800 ga |
Vitamini B4, choline | 23.3 mg | 500 mg | 4.7% | 1.6% | 2146 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.4% | 1000 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 3.4% | 1000 ga |
Vitamini B9, folate | Makilogalamu 13.9 | Makilogalamu 400 | 3.5% | 1.2% | 2878 ga |
Vitamini B12, cobalamin | Makilogalamu 2.2 | Makilogalamu 3 | 73.3% | 25.1% | 136 ga |
Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 0.8% | 4500 ga |
Vitamini D, calciferol | Makilogalamu 2.1 | Makilogalamu 10 | 21% | 7.2% | 476 ga |
Vitamini E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 3.7% | 938 ga |
Vitamini H, biotin | Makilogalamu 1.1 | Makilogalamu 50 | 2.2% | 0.8% | 4545 ga |
Vitamini PP, NO | 6.7152 mg | 20 mg | 33.6% | 11.5% | 298 ga |
niacin | 2.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 278.9 mg | 2500 mg | 11.2% | 3.8% | 896 ga |
Calcium, CA | 128.4 mg | 1000 mg | 12.8% | 4.4% | 779 ga |
Pakachitsulo, Si | 33.4 mg | 30 mg | 111.3% | 38.2% | 90 ga |
Mankhwala a magnesium, mg | 55.3 mg | 400 mg | 13.8% | 4.7% | 723 ga |
Sodium, Na | 60 mg | 1300 mg | 4.6% | 1.6% | 2167 ga |
Sulufule, S | 195.4 mg | 1000 mg | 19.5% | 6.7% | 512 ga |
Phosphorus, P. | 255.3 mg | 800 mg | 31.9% | 10.9% | 313 ga |
Mankhwala, Cl | 865.5 mg | 2300 mg | 37.6% | 12.9% | 266 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 49.6 | ~ | |||
Wopanga, B. | Makilogalamu 59.9 | ~ | |||
Vanadium, V | Makilogalamu 0.9 | ~ | |||
Iron, Faith | 1.5 mg | 18 mg | 8.3% | 2.8% | 1200 ga |
Ayodini, ine | Makilogalamu 49.6 | Makilogalamu 150 | 33.1% | 11.3% | 302 ga |
Cobalt, Co. | Makilogalamu 25.4 | Makilogalamu 10 | 254% | 87.1% | 39 ga |
Manganese, Mn | 0.5295 mg | 2 mg | 26.5% | 9.1% | 378 ga |
Mkuwa, Cu | Makilogalamu 193.6 | Makilogalamu 1000 | 19.4% | 6.7% | 517 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 5.8 | Makilogalamu 70 | 8.3% | 2.8% | 1207 ga |
Nickel, ndi | Makilogalamu 6.1 | ~ | |||
Kutsogolera, Sn | Makilogalamu 0.05 | ~ | |||
Rubidium, Rb | Makilogalamu 46.4 | ~ | |||
Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 91667 ga | |
Titan, inu | Makilogalamu 0.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 133.8 | Makilogalamu 4000 | 3.3% | 1.1% | 2990 ga |
Chrome, Kr | Makilogalamu 45.5 | Makilogalamu 50 | 91% | 31.2% | 110 ga |
Nthaka, Zn | 1.7909 mg | 12 mg | 14.9% | 5.1% | 670 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 29.3 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 79.9 mg | pa 300 mg |
Mphamvu ndi 291,7 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 41
- Tsamba 334
- Tsamba 743
- Tsamba 49
- Tsamba 255
- Tsamba 0