Zosakaniza Mbatata casserole
| mbatata | 8.0 (chidutswa) |
| mafuta nyama | 3.0 (supuni ya tebulo) |
| anyezi | 2.0 (chidutswa) |
| dzira la nkhuku | 2.0 (chidutswa) |
| ng'ombe ya mkaka | 1.0 (galasi la tirigu) |
| parsley | 1.0 (supuni ya tebulo) |
Njira yokonzekera
Msuzi mbatata, peeled ndi kusema n'kupanga kapena magawo, mu madzi pang'ono ndi mafuta. Mwachangu finely akanadulidwa anyezi mu mafuta. Dulani bwino masambawo ndikuyambitsa mbatata ndi anyezi wokazinga. Ikani misa mu mafuta Frying poto, kutsanulira pa chisakanizo cha mazira ndi mkaka ndi kuphika mu uvuni. Kutumikira ndi nsomba ndi mbale za nkhuku.
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 79.8 | Tsamba 1684 | 4.7% | 5.9% | 2110 ga |
| Mapuloteni | 2.9 ga | 76 ga | 3.8% | 4.8% | 2621 ga |
| mafuta | 4.3 ga | 56 ga | 7.7% | 9.6% | 1302 ga |
| Zakudya | 7.9 ga | 219 ga | 3.6% | 4.5% | 2772 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.2 ga | 20 ga | 6% | 7.5% | 1667 ga |
| Water | 78.5 ga | 2273 ga | 3.5% | 4.4% | 2896 ga |
| ash | 1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 60 | Makilogalamu 900 | 6.7% | 8.4% | 1500 ga |
| Retinol | 0.06 mg | ~ | |||
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 5.9% | 2143 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7% | 1800 ga |
| Vitamini B4, choline | 25.7 mg | 500 mg | 5.1% | 6.4% | 1946 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.5% | 1667 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.5% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 7.3 | Makilogalamu 400 | 1.8% | 2.3% | 5479 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 4.1% | 3000 ga |
| Vitamini C, ascorbic | 4.3 mg | 90 mg | 4.8% | 6% | 2093 ga |
| Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 2.5% | 5000 ga |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 2.5% | 5000 ga |
| Vitamini H, biotin | Makilogalamu 2.4 | Makilogalamu 50 | 4.8% | 6% | 2083 ga |
| Vitamini PP, NO | 1.0814 mg | 20 mg | 5.4% | 6.8% | 1849 ga |
| niacin | 0.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 331.1 mg | 2500 mg | 13.2% | 16.5% | 755 ga |
| Calcium, CA | 36.9 mg | 1000 mg | 3.7% | 4.6% | 2710 ga |
| Mankhwala a magnesium, mg | 17.3 mg | 400 mg | 4.3% | 5.4% | 2312 ga |
| Sodium, Na | 23.7 mg | 1300 mg | 1.8% | 2.3% | 5485 ga |
| Sulufule, S | 41.5 mg | 1000 mg | 4.2% | 5.3% | 2410 ga |
| Phosphorus, P. | 67.1 mg | 800 mg | 8.4% | 10.5% | 1192 ga |
| Mankhwala, Cl | 62.7 mg | 2300 mg | 2.7% | 3.4% | 3668 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 455.7 | ~ | |||
| Wopanga, B. | Makilogalamu 73.2 | ~ | |||
| Vanadium, V | Makilogalamu 71.1 | ~ | |||
| Iron, Faith | 0.7 mg | 18 mg | 3.9% | 4.9% | 2571 ga |
| Ayodini, ine | Makilogalamu 6 | Makilogalamu 150 | 4% | 5% | 2500 ga |
| Cobalt, Co. | Makilogalamu 3.8 | Makilogalamu 10 | 38% | 47.6% | 263 ga |
| Lifiyamu, Li | Makilogalamu 36.7 | ~ | |||
| Manganese, Mn | 0.1058 mg | 2 mg | 5.3% | 6.6% | 1890 ga |
| Mkuwa, Cu | Makilogalamu 83.9 | Makilogalamu 1000 | 8.4% | 10.5% | 1192 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 5.2 | Makilogalamu 70 | 7.4% | 9.3% | 1346 ga |
| Nickel, ndi | Makilogalamu 2.7 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 2.3 | ~ | |||
| Rubidium, Rb | Makilogalamu 282.2 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.4 | Makilogalamu 55 | 0.7% | 0.9% | 13750 ga |
| Olimba, Sr. | Makilogalamu 3 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 25.4 | Makilogalamu 4000 | 0.6% | 0.8% | 15748 ga |
| Chrome, Kr | Makilogalamu 5.6 | Makilogalamu 50 | 11.2% | 14% | 893 ga |
| Nthaka, Zn | 0.416 mg | 12 mg | 3.5% | 4.4% | 2885 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 5.7 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.1 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 46.8 mg | pa 300 mg |
Mphamvu ndi 79,8 kcal.
Mbatata gratin mavitamini ndi michere yambiri monga potaziyamu - 13,2%, cobalt - 38%, chromium - 11,2%
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
MALANGI NDI KUKHALA KWA CHIKHALIDWE CHA ZOKHUDZA ZOKHUDZA Mbatata casserole PA 100 g
- Tsamba 77
- Tsamba 899
- Tsamba 41
- Tsamba 157
- Tsamba 60
- Tsamba 49
Tags: Momwe mungaphike, kalori zokwanira 79,8 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, njira yophikira Mbatata casserole, Chinsinsi, zopatsa mphamvu, michere