Zamkatimu
Zosakaniza Mbatata zophikidwa wowawasa kirimu msuzi
| mbatata | 289.0 (galamu) |
| margarine | 15.0 (galamu) |
| Msuzi wowawasa kirimu | 100.0 (galamu) |
| tchizi wolimba | 5.0 (galamu) |
Njira yokonzekera
Mbatata zosaphika zimadulidwa mu cubes, zokazinga mzati I, yophika m'madzi amchere mzati 11 ndi III, madzi amatayidwa, mbatata zouma, ndikudula magawo, mbatata zazing'ono zimagwiritsidwa ntchito ndi ma tubers athunthu. Mbatata zokonzedwa zimayikidwa m'mapani kapena pepala lophika, mafuta, kutsanulira ndi msuzi wowawasa kirimu, owazidwa tchizi wokazinga, wothira mafuta ndikuphika. Fukani ndi zitsamba pa tchuthi.
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 245.2 | Tsamba 1684 | 14.6% | 6% | 687 ga |
| Mapuloteni | 3.7 ga | 76 ga | 4.9% | 2% | 2054 ga |
| mafuta | 19.5 ga | 56 ga | 34.8% | 14.2% | 287 ga |
| Zakudya | 14.5 ga | 219 ga | 6.6% | 2.7% | 1510 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 2.9% | 1429 ga |
| Water | 81.1 ga | 2273 ga | 3.6% | 1.5% | 2803 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 9.1% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.3% | 1800 ga |
| Vitamini B4, choline | 51.3 mg | 500 mg | 10.3% | 4.2% | 975 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 2.4% | 1667 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 6.1% | 667 ga |
| Vitamini B9, folate | Makilogalamu 11 | Makilogalamu 400 | 2.8% | 1.1% | 3636 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.2 | Makilogalamu 3 | 6.7% | 2.7% | 1500 ga |
| Vitamini C, ascorbic | 4.4 mg | 90 mg | 4.9% | 2% | 2045 ga |
| Vitamini D, calciferol | Makilogalamu 0.06 | Makilogalamu 10 | 0.6% | 0.2% | 16667 ga |
| Vitamini E, alpha tocopherol, TE | 1.7 mg | 15 mg | 11.3% | 4.6% | 882 ga |
| Vitamini H, biotin | Makilogalamu 1.6 | Makilogalamu 50 | 3.2% | 1.3% | 3125 ga |
| Vitamini PP, NO | 1.7142 mg | 20 mg | 8.6% | 3.5% | 1167 ga |
| niacin | 1.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 534.7 mg | 2500 mg | 21.4% | 8.7% | 468 ga |
| Calcium, CA | 62.4 mg | 1000 mg | 6.2% | 2.5% | 1603 ga |
| Pakachitsulo, Si | 0.09 mg | 30 mg | 0.3% | 0.1% | 33333 ga |
| Mankhwala a magnesium, mg | 25.1 mg | 400 mg | 6.3% | 2.6% | 1594 ga |
| Sodium, Na | 43 mg | 1300 mg | 3.3% | 1.3% | 3023 ga |
| Sulufule, S | 29.6 mg | 1000 mg | 3% | 1.2% | 3378 ga |
| Phosphorus, P. | 89.7 mg | 800 mg | 11.2% | 4.6% | 892 ga |
| Mankhwala, Cl | 75.4 mg | 2300 mg | 3.3% | 1.3% | 3050 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 777.2 | ~ | |||
| Wopanga, B. | Makilogalamu 101.6 | ~ | |||
| Vanadium, V | Makilogalamu 132.6 | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 1.8% | 2250 ga |
| Ayodini, ine | Makilogalamu 7.2 | Makilogalamu 150 | 4.8% | 2% | 2083 ga |
| Cobalt, Co. | Makilogalamu 4.5 | Makilogalamu 10 | 45% | 18.4% | 222 ga |
| Lifiyamu, Li | Makilogalamu 67.5 | ~ | |||
| Manganese, Mn | 0.1648 mg | 2 mg | 8.2% | 3.3% | 1214 ga |
| Mkuwa, Cu | Makilogalamu 134.2 | Makilogalamu 1000 | 13.4% | 5.5% | 745 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 9.3 | Makilogalamu 70 | 13.3% | 5.4% | 753 ga |
| Nickel, ndi | Makilogalamu 4.4 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.1 | ~ | |||
| Rubidium, Rb | Makilogalamu 438.2 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.2% | 18333 ga |
| Titan, inu | Makilogalamu 0.2 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 32.3 | Makilogalamu 4000 | 0.8% | 0.3% | 12384 ga |
| Chrome, Kr | Makilogalamu 8.8 | Makilogalamu 50 | 17.6% | 7.2% | 568 ga |
| Nthaka, Zn | 0.503 mg | 12 mg | 4.2% | 1.7% | 2386 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 12 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1 ga | maulendo 100 г |
Mphamvu ndi 245,2 kcal.
Yophika mbatata mu kirimu wowawasa msuzi mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini B6 - 15%, vitamini E - 11,3%, potaziyamu - 21,4%, phosphorus - 11,2%, cobalt - 45%, mkuwa - 13,4%, molybdenum - 13,3%, chromium - 17,6%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
- 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.
MALANGI NDI MAFUNSO ACHIKHALIDWE A ZOKHUDZA ZOKHUDZA Mbatata zophikidwa msuzi wowawasa msuzi PA 100 g
- Tsamba 77
- Tsamba 743
- Tsamba 364
Tags: Momwe mungaphike, kalori 245,2 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, njira yophikira Mbatata zophikidwa msuzi wowawasa kirimu msuzi, zopatsa mphamvu, zopatsa thanzi