Zamkatimu
Zosakaniza Mbatata casserole kapena mbatata mpukutu ndi nyama kapena offal
ng'ombe, 1 gulu | 162.0 (galamu) |
mafuta nyama | 6.0 (galamu) |
mbatata | 309.0 (galamu) |
anyezi | 29.0 (galamu) |
margarine | 9.0 (galamu) |
obera | 6.0 (galamu) |
Msuzi wofiira kwambiri | 50.0 (galamu) |
Mapapo ndi mtima zimawiritsidwa, chiwindi ndi chokazinga, ndipo nyama ndi yokazinga ndi yophika. Zomalizidwa zimadutsa mu chopukusira nyama, anyezi wofiira ndi tsabola amawonjezeredwa. Mbatata yosenda imagawidwa mu magawo awiri ofanana. Gawo limodzi limayikidwa pa kuphika kapena Frying poto kudzoza ndi mafuta ndi kuwaza breadcrumbs, mulingo izo, kuika minced nyama, ndi pamenepo ena onse mbatata. Pambuyo pakuwongolera, mankhwalawa amawaza ndi zinyenyeswazi za mkate, owazidwa ndi mafuta ndi kuphika. Ngati mbale yakonzedwa mu mawonekedwe a mpukutu, imapangidwa mofanana ndi mpukutu wa mbatata ndi masamba ndi bowa (chiphikidwe no. 242). Pochoka, casserole kapena roll imadulidwa chidutswa chimodzi pa kutumikira, mafuta amadzi kapena msuzi. Msuzi - zofiira zofiira, bowa, bowa ndi phwetekere
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 180.3 | Tsamba 1684 | 10.7% | 5.9% | 934 ga |
Mapuloteni | 10.6 ga | 76 ga | 13.9% | 7.7% | 717 ga |
mafuta | 9.9 ga | 56 ga | 17.7% | 9.8% | 566 ga |
Zakudya | 13.1 ga | 219 ga | 6% | 3.3% | 1672 ga |
zidulo zamagulu | 0.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.5 ga | 20 ga | 7.5% | 4.2% | 1333 ga |
Water | 119.5 ga | 2273 ga | 5.3% | 2.9% | 1902 ga |
ash | 1.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 90 | Makilogalamu 900 | 10% | 5.5% | 1000 ga |
Retinol | 0.09 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.7% | 1500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.1% | 1800 ga |
Vitamini B4, choline | 30.7 mg | 500 mg | 6.1% | 3.4% | 1629 ga |
Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 4.4% | 1250 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 11.1% | 500 ga |
Vitamini B9, folate | Makilogalamu 10.5 | Makilogalamu 400 | 2.6% | 1.4% | 3810 ga |
Vitamini B12, cobalamin | Makilogalamu 1.1 | Makilogalamu 3 | 36.7% | 20.4% | 273 ga |
Vitamini C, ascorbic | 5.3 mg | 90 mg | 5.9% | 3.3% | 1698 ga |
Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 4% | 1364 ga |
Vitamini H, biotin | Makilogalamu 1.6 | Makilogalamu 50 | 3.2% | 1.8% | 3125 ga |
Vitamini PP, NO | 4.0596 mg | 20 mg | 20.3% | 11.3% | 493 ga |
niacin | 2.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 597.7 mg | 2500 mg | 23.9% | 13.3% | 418 ga |
Calcium, CA | 19.7 mg | 1000 mg | 2% | 1.1% | 5076 ga |
Pakachitsulo, Si | 0.9 mg | 30 mg | 3% | 1.7% | 3333 ga |
Mankhwala a magnesium, mg | 30.8 mg | 400 mg | 7.7% | 4.3% | 1299 ga |
Sodium, Na | 35.2 mg | 1300 mg | 2.7% | 1.5% | 3693 ga |
Sulufule, S | 127.2 mg | 1000 mg | 12.7% | 7% | 786 ga |
Phosphorus, P. | 143.3 mg | 800 mg | 17.9% | 9.9% | 558 ga |
Mankhwala, Cl | 70.3 mg | 2300 mg | 3.1% | 1.7% | 3272 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 697.6 | ~ | |||
Wopanga, B. | Makilogalamu 105.5 | ~ | |||
Vanadium, V | Makilogalamu 113.4 | ~ | |||
Iron, Faith | 1.9 mg | 18 mg | 10.6% | 5.9% | 947 ga |
Ayodini, ine | Makilogalamu 7.3 | Makilogalamu 150 | 4.9% | 2.7% | 2055 ga |
Cobalt, Co. | Makilogalamu 7.1 | Makilogalamu 10 | 71% | 39.4% | 141 ga |
Lifiyamu, Li | Makilogalamu 56.4 | ~ | |||
Manganese, Mn | 0.2265 mg | 2 mg | 11.3% | 6.3% | 883 ga |
Mkuwa, Cu | Makilogalamu 195.2 | Makilogalamu 1000 | 19.5% | 10.8% | 512 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 11.4 | Makilogalamu 70 | 16.3% | 9% | 614 ga |
Nickel, ndi | Makilogalamu 8.2 | ~ | |||
Kutsogolera, Sn | Makilogalamu 32.3 | ~ | |||
Rubidium, Rb | Makilogalamu 404.4 | ~ | |||
Selenium, Ngati | Makilogalamu 0.4 | Makilogalamu 55 | 0.7% | 0.4% | 13750 ga |
Olimba, Sr. | Makilogalamu 3.3 | ~ | |||
Titan, inu | Makilogalamu 0.8 | ~ | |||
Zamadzimadzi, F | Makilogalamu 51.4 | Makilogalamu 4000 | 1.3% | 0.7% | 7782 ga |
Chrome, Kr | Makilogalamu 11 | Makilogalamu 50 | 22% | 12.2% | 455 ga |
Nthaka, Zn | 1.7433 mg | 12 mg | 14.5% | 8% | 688 ga |
Zirconium, Zr | Makilogalamu 0.4 | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 10.2 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.1 ga | maulendo 100 г |
Mphamvu ndi 180,3 kcal.
- 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 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.
- 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 899
- Tsamba 77
- Tsamba 41
- Tsamba 743