Zosakaniza Mpunga wosungunuka ndi bowa
mpunga groats | 896.0 (galamu) |
bowa wouma wa porcini | 116.0 (galamu) |
margarine | 70.0 (galamu) |
anyezi | 50.0 (galamu) |
tsabola wakuda wakuda | 0.2 (galamu) |
mchere wa tebulo | 10.0 (galamu) |
Njira yokonzekera
Konzani mpunga wowiritsa monga tafotokozera pa p. 150, kenaka yikani margarine wosungunuka, mazira odulidwa, finely akanadulidwa parsley kapena katsabola ndi kusakaniza mofatsa.Pa minced mpunga ndi bowa, yophika ndi akanadulidwa bowa ndi yokazinga ndi kusakaniza ndi crumbly mpunga ndi browned anyezi.
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 366.2 | Tsamba 1684 | 21.7% | 5.9% | 460 ga |
Mapuloteni | 10.5 ga | 76 ga | 13.8% | 3.8% | 724 ga |
mafuta | 8 ga | 56 ga | 14.3% | 3.9% | 700 ga |
Zakudya | 67.3 ga | 219 ga | 30.7% | 8.4% | 325 ga |
zidulo zamagulu | 34.8 ga | ~ | |||
CHIKWANGWANI chamagulu | 5.1 ga | 20 ga | 25.5% | 7% | 392 ga |
Water | 19.6 ga | 2273 ga | 0.9% | 0.2% | 11597 ga |
ash | 1.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 0.9% | 3000 ga |
Retinol | 0.03 mg | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 1.4% | 1875 ga |
Vitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 4.6% | 600 ga |
Vitamini B4, choline | 54.3 mg | 500 mg | 10.9% | 3% | 921 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 1.6% | 1667 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 2.7% | 1000 ga |
Vitamini B9, folate | Makilogalamu 28.2 | Makilogalamu 400 | 7.1% | 1.9% | 1418 ga |
Vitamini C, ascorbic | 4.4 mg | 90 mg | 4.9% | 1.3% | 2045 ga |
Vitamini E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 3.5% | 789 ga |
Vitamini H, biotin | Makilogalamu 2.5 | Makilogalamu 50 | 5% | 1.4% | 2000 ga |
Vitamini PP, NO | 7.143 mg | 20 mg | 35.7% | 9.7% | 280 ga |
niacin | 5.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 524.8 mg | 2500 mg | 21% | 5.7% | 476 ga |
Calcium, CA | 25.5 mg | 1000 mg | 2.6% | 0.7% | 3922 ga |
Pakachitsulo, Si | 79.5 mg | 30 mg | 265% | 72.4% | 38 ga |
Mankhwala a magnesium, mg | 55.2 mg | 400 mg | 13.8% | 3.8% | 725 ga |
Sodium, Na | 26.9 mg | 1300 mg | 2.1% | 0.6% | 4833 ga |
Sulufule, S | 41 mg | 1000 mg | 4.1% | 1.1% | 2439 ga |
Phosphorus, P. | 204.4 mg | 800 mg | 25.6% | 7% | 391 ga |
Mankhwala, Cl | 575.8 mg | 2300 mg | 25% | 6.8% | 399 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 17.4 | ~ | |||
Wopanga, B. | Makilogalamu 104.1 | ~ | |||
Iron, Faith | 1.4 mg | 18 mg | 7.8% | 2.1% | 1286 ga |
Ayodini, ine | Makilogalamu 1.2 | Makilogalamu 150 | 0.8% | 0.2% | 12500 ga |
Cobalt, Co. | Makilogalamu 6.1 | Makilogalamu 10 | 61% | 16.7% | 164 ga |
Manganese, Mn | 1.0062 mg | 2 mg | 50.3% | 13.7% | 199 ga |
Mkuwa, Cu | Makilogalamu 204.9 | Makilogalamu 1000 | 20.5% | 5.6% | 488 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 3.7 | Makilogalamu 70 | 5.3% | 1.4% | 1892 ga |
Nickel, ndi | Makilogalamu 2.3 | ~ | |||
Rubidium, Rb | Makilogalamu 20.8 | ~ | |||
Zamadzimadzi, F | Makilogalamu 41.1 | Makilogalamu 4000 | 1% | 0.3% | 9732 ga |
Chrome, Kr | Makilogalamu 1.4 | Makilogalamu 50 | 2.8% | 0.8% | 3571 ga |
Nthaka, Zn | 1.1715 mg | 12 mg | 9.8% | 2.7% | 1024 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 68.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.3 ga | maulendo 100 г |
Mphamvu ndi 366,2 kcal.
Minced mpunga ndi bowa mavitamini ndi michere yambiri monga: vitamini B2 - 16,7%, vitamini E - 12,7%, vitamini PP - 35,7%, potaziyamu - 21%, silicon - 265%, magnesium - 13,8%, phosphorous - 25,6%, klorini - 25%, cobalt - 61%, manganese - 50,3%, mkuwa - 20,5%
- 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.
- 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.
- 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.
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Mpunga wokhala ndi bowa PER 100 g
- Tsamba 333
- Tsamba 286
- Tsamba 743
- Tsamba 41
- Tsamba 255
- Tsamba 0
Tags: Momwe mungaphike, zopatsa mphamvu zokwanira 366,2 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika Mpunga wosungunuka ndi bowa, zopangira, zopatsa mphamvu, michere