Zosakaniza Mbatata ndi nkhumba
mbatata | 340.0 (galamu) |
anyezi | 200.0 (galamu) |
nkhumba, gulu limodzi | 200.0 (galamu) |
tsabola wakuda wakuda | 0.5 (galamu) |
mchere wa tebulo | 12.0 (galamu) |
Njira yokonzekera
Kwa mbatata ya minced ndi nkhumba, mbatata yosenda ndi nkhumba zimadulidwa mu magawo oonda. Nkhumba yokazinga mpaka theka yophika, anyezi odulidwa bwino amawonjezedwa ndi yokazinga kwa mphindi 10-15 ndikukhazikika. Mbatata zodulidwa zimaphatikizidwa ndi nkhumba yokazinga ndi anyezi, mchere ndi tsabola zimawonjezeredwa ndikusakaniza.
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 260.3 | Tsamba 1684 | 15.5% | 6% | 647 ga |
Mapuloteni | 9.7 ga | 76 ga | 12.8% | 4.9% | 784 ga |
mafuta | 18.5 ga | 56 ga | 33% | 12.7% | 303 ga |
Zakudya | 14.7 ga | 219 ga | 6.7% | 2.6% | 1490 ga |
zidulo zamagulu | 71.4 ga | ~ | |||
CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 7.5% | 513 ga |
Water | 88.3 ga | 2273 ga | 3.9% | 1.5% | 2574 ga |
ash | 1.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 0.4% | 9000 ga |
Retinol | 0.01 mg | ~ | |||
Vitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 10.3% | 375 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.2% | 1800 ga |
Vitamini B4, choline | 39.5 mg | 500 mg | 7.9% | 3% | 1266 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.8% | 1000 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 7.7% | 500 ga |
Vitamini B9, folate | Makilogalamu 10.3 | Makilogalamu 400 | 2.6% | 1% | 3883 ga |
Vitamini C, ascorbic | 16.3 mg | 90 mg | 18.1% | 7% | 552 ga |
Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 0.3% | 15000 ga |
Vitamini H, biotin | Makilogalamu 0.3 | Makilogalamu 50 | 0.6% | 0.2% | 16667 ga |
Vitamini PP, NO | 4.0102 mg | 20 mg | 20.1% | 7.7% | 499 ga |
niacin | 2.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 626.9 mg | 2500 mg | 25.1% | 9.6% | 399 ga |
Calcium, CA | 28.9 mg | 1000 mg | 2.9% | 1.1% | 3460 ga |
Mankhwala a magnesium, mg | 34.6 mg | 400 mg | 8.7% | 3.3% | 1156 ga |
Sodium, Na | 42.3 mg | 1300 mg | 3.3% | 1.3% | 3073 ga |
Sulufule, S | 167.9 mg | 1000 mg | 16.8% | 6.5% | 596 ga |
Phosphorus, P. | 151 mg | 800 mg | 18.9% | 7.3% | 530 ga |
Mankhwala, Cl | 1175 mg | 2300 mg | 51.1% | 19.6% | 196 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 764.1 | ~ | |||
Wopanga, B. | Makilogalamu 154 | ~ | |||
Vanadium, V | Makilogalamu 107.9 | ~ | |||
Iron, Faith | 1.9 mg | 18 mg | 10.6% | 4.1% | 947 ga |
Ayodini, ine | Makilogalamu 8.2 | Makilogalamu 150 | 5.5% | 2.1% | 1829 ga |
Cobalt, Co. | Makilogalamu 10 | Makilogalamu 10 | 100% | 38.4% | 100 ga |
Lifiyamu, Li | Makilogalamu 55.7 | ~ | |||
Manganese, Mn | 0.2244 mg | 2 mg | 11.2% | 4.3% | 891 ga |
Mkuwa, Cu | Makilogalamu 188.1 | Makilogalamu 1000 | 18.8% | 7.2% | 532 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 14.8 | Makilogalamu 70 | 21.1% | 8.1% | 473 ga |
Nickel, ndi | Makilogalamu 11.3 | ~ | |||
Kutsogolera, Sn | Makilogalamu 16.1 | ~ | |||
Rubidium, Rb | Makilogalamu 530.4 | ~ | |||
Zamadzimadzi, F | Makilogalamu 70 | Makilogalamu 4000 | 1.8% | 0.7% | 5714 ga |
Chrome, Kr | Makilogalamu 15.2 | Makilogalamu 50 | 30.4% | 11.7% | 329 ga |
Nthaka, Zn | 1.6869 mg | 12 mg | 14.1% | 5.4% | 711 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 10.9 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.8 ga | maulendo 100 г |
Mphamvu ndi 260,3 kcal.
Mbatata ya minced ndi nkhumba mavitamini ndi mchere wambiri monga: vitamini B1 - 26,7%, vitamini B6 - 20%, vitamini C - 18,1%, vitamini PP - 20,1%, potaziyamu - 25,1%, phosphorous - 18,9 %, klorini - 51,1%, cobalt - 100%, manganese - 11,2%, mkuwa - 18,8%, molybdenum - 21,1%, chromium - 30,4%, nthaka - 14,1%
- 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- 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.
- 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.
Zakudya za caloriki NDI MANKHWALA A MANKHWALA A MPHIRITSI YA PHIRITSANI Mbatata ndi nkhumba pa 100 g.
- Tsamba 77
- Tsamba 41
- Tsamba 142
- Tsamba 255
- Tsamba 0
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 260,3 kcal, kapangidwe kake, zakudya, mavitamini, michere, njira yophika Mbatata ndi nkhumba, Chinsinsi, zopatsa mphamvu, zakudya