Zamkatimu
Zosakaniza Nyama yosungunuka ndi mpunga ndi dzira
ng'ombe, 1 gulu | 888.0 (galamu) |
margarine | 40.0 (galamu) |
anyezi | 100.0 (galamu) |
mpunga groats | 210.0 (galamu) |
ufa wa tirigu, umafunika | 9.0 (galamu) |
dzira la nkhuku | 86.0 (galamu) |
tsabola wakuda wakuda | 0.5 (galamu) |
mchere wa tebulo | 10.0 (galamu) |
parsley | 7.0 (galamu) |
Popanga nyama yosungunuka ya zikondamoyo, mpunga umaloledwa m'malo mwa tirigu, kapena buckwheat, kapena balere, potengera kuwira kwawo. Apa ndi apo, nyama yosungunuka imatha kuphikidwa popanda kuwonjezera masamba. Njira yoyamba kuphika nyama yosungunuka ndi anyezi. Nyama yodulidwayo imatsukidwa, kudula ndikuduladula mafuta, pambuyo pake nyamayo imasamutsidwira ku mbale yakuya, msuzi kapena madzi (2-15% ya kulemera kwa nyama) imawonjezedwa ndikuwotchera ndi kutentha pang'ono mpaka kutentha. Msuzi ndi anyezi omwe sanathenso kusungunuka amadulidwa mu chopukusira nyama. Ufa wothiridwa mafuta umadzipukutidwa ndi msuzi wotsalira mukatha kudya nyama ndikuwiritsa. Nyama yosungunuka imathiridwa ndi msuzi woyera, mchere, tsabola, amadyera bwino amadulidwa ndikusakanikirana. Njira yachiwiri yokonzekera nyama yosungunuka. Nyama yaiwisi imadutsa chopukusira nyama chokhala ndi magiya awiri. Nyama yosungunuka imayikidwa pa pepala lophika lodzola lomwe siliposa masentimita atatu ndipo, nthawi zina, mosakanikirana, mwachangu mpaka uvuni. Kenako msuzi womwe watulutsidwa munyamayo umatsanulidwa ndipo msuzi woyera umakonzedwa. Nyama yokazinga imasakanizidwa ndi anyezi osungunuka ndipo imadutsanso chopukusira nyama ndi gridi yabwino. Nyama yosungunuka imathiridwa ndi msuzi woyera, mchere, tsabola, zitsamba zosadulidwa komanso zosakanikirana. Mukamakonza nyama yosungunuka ndi dzira, mpunga kapena mpunga ndi dzira, mazira odulidwa, kapena phala lampunga, kapena mazira osakanikirana ndi phala la mpunga amawonjezeredwa ku nyama yokonzedwa bwino, motsatana.
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 362.7 | Tsamba 1684 | 21.5% | 5.9% | 464 ga |
Mapuloteni | 26.5 ga | 76 ga | 34.9% | 9.6% | 287 ga |
mafuta | 20.1 ga | 56 ga | 35.9% | 9.9% | 279 ga |
Zakudya | 20.1 ga | 219 ga | 9.2% | 2.5% | 1090 ga |
zidulo zamagulu | 41.4 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.5 ga | 20 ga | 7.5% | 2.1% | 1333 ga |
Water | 109.4 ga | 2273 ga | 4.8% | 1.3% | 2078 ga |
ash | 1.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 70 | Makilogalamu 900 | 7.8% | 2.2% | 1286 ga |
Retinol | 0.07 mg | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 1.5% | 1875 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.1% | 900 ga |
Vitamini B4, choline | 112.5 mg | 500 mg | 22.5% | 6.2% | 444 ga |
Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 3.9% | 714 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 5.5% | 500 ga |
Vitamini B9, folate | Makilogalamu 14.8 | Makilogalamu 400 | 3.7% | 1% | 2703 ga |
Vitamini B12, cobalamin | Makilogalamu 2.7 | Makilogalamu 3 | 90% | 24.8% | 111 ga |
Vitamini C, ascorbic | 1.9 mg | 90 mg | 2.1% | 0.6% | 4737 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.6% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 2 mg | 15 mg | 13.3% | 3.7% | 750 ga |
Vitamini H, biotin | Makilogalamu 6 | Makilogalamu 50 | 12% | 3.3% | 833 ga |
Vitamini PP, NO | 7.799 mg | 20 mg | 39% | 10.8% | 256 ga |
niacin | 3.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 448.2 mg | 2500 mg | 17.9% | 4.9% | 558 ga |
Calcium, CA | 28.8 mg | 1000 mg | 2.9% | 0.8% | 3472 ga |
Pakachitsulo, Si | 22.2 mg | 30 mg | 74% | 20.4% | 135 ga |
Mankhwala a magnesium, mg | 41 mg | 400 mg | 10.3% | 2.8% | 976 ga |
Sodium, Na | 101.9 mg | 1300 mg | 7.8% | 2.2% | 1276 ga |
Sulufule, S | 319.5 mg | 1000 mg | 32% | 8.8% | 313 ga |
Phosphorus, P. | 305.4 mg | 800 mg | 38.2% | 10.5% | 262 ga |
Mankhwala, Cl | 734.8 mg | 2300 mg | 31.9% | 8.8% | 313 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 51.6 | ~ | |||
Wopanga, B. | Makilogalamu 47.7 | ~ | |||
Vanadium, V | Makilogalamu 0.9 | ~ | |||
Iron, Faith | 3.8 mg | 18 mg | 21.1% | 5.8% | 474 ga |
Ayodini, ine | Makilogalamu 11.6 | Makilogalamu 150 | 7.7% | 2.1% | 1293 ga |
Cobalt, Co. | Makilogalamu 10.5 | Makilogalamu 10 | 105% | 28.9% | 95 ga |
Manganese, Mn | 0.3548 mg | 2 mg | 17.7% | 4.9% | 564 ga |
Mkuwa, Cu | Makilogalamu 299.5 | Makilogalamu 1000 | 30% | 8.3% | 334 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 16.9 | Makilogalamu 70 | 24.1% | 6.6% | 414 ga |
Nickel, ndi | Makilogalamu 11.5 | ~ | |||
Kutsogolera, Sn | Makilogalamu 92.7 | ~ | |||
Rubidium, Rb | Makilogalamu 49.3 | ~ | |||
Selenium, Ngati | Makilogalamu 0.06 | Makilogalamu 55 | 0.1% | 91667 ga | |
Titan, inu | Makilogalamu 0.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 97.4 | Makilogalamu 4000 | 2.4% | 0.7% | 4107 ga |
Chrome, Kr | Makilogalamu 11.1 | Makilogalamu 50 | 22.2% | 6.1% | 450 ga |
Nthaka, Zn | 4.4968 mg | 12 mg | 37.5% | 10.3% | 267 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 19.7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 57.2 mg | pa 300 mg |
Mphamvu ndi 362,7 kcal.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- 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 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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 218
- Tsamba 743
- Tsamba 41
- Tsamba 333
- Tsamba 334
- Tsamba 157
- Tsamba 255
- Tsamba 0
- Tsamba 49