Zosakaniza Mbatata mu mkaka
| mbatata | 140.0 (galamu) |
| ng'ombe ya mkaka | 57.0 (galamu) |
| batala | 8.0 (galamu) |
Njira yokonzekera
Dulani mbatata zosenda mu cubes zazikulu, kumiza m'matumba ang'onoang'ono m'mbale yamadzi otentha, kubweretsa kwa chithupsa ndikuphika kwa mphindi 10. Kenako madzi amatsekedwa, mbatata zimatsanulidwa ndi mkaka wotentha wophika, kuthira mchere ndikuwiritsa mpaka wokoma. Pambuyo pake, ikani gawo (50% ya mafutawo) ndipo mubweretse ku chithupsa. Zouma ndi batala, mutha kuwaza ndi zitsamba.
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 97.6 | Tsamba 1684 | 5.8% | 5.9% | 1725 ga |
| Mapuloteni | 2.8 ga | 76 ga | 3.7% | 3.8% | 2714 ga |
| mafuta | 4.7 ga | 56 ga | 8.4% | 8.6% | 1191 ga |
| Zakudya | 11.8 ga | 219 ga | 5.4% | 5.5% | 1856 ga |
| zidulo zamagulu | 0.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.4 ga | 20 ga | 7% | 7.2% | 1429 ga |
| Water | 104.4 ga | 2273 ga | 4.6% | 4.7% | 2177 ga |
| ash | 1.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 60 | Makilogalamu 900 | 6.7% | 6.9% | 1500 ga |
| Retinol | 0.06 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 6.9% | 1500 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 5.7% | 1800 ga |
| Vitamini B4, choline | 6.6 mg | 500 mg | 1.3% | 1.3% | 7576 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 6.1% | 1667 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 15.4% | 667 ga |
| Vitamini B9, folate | Makilogalamu 7.8 | Makilogalamu 400 | 2% | 2% | 5128 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 3.4% | 3000 ga |
| Vitamini C, ascorbic | 12.2 mg | 90 mg | 13.6% | 13.9% | 738 ga |
| Vitamini D, calciferol | Makilogalamu 0.02 | Makilogalamu 10 | 0.2% | 0.2% | 50000 ga |
| Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.3% | 7500 ga |
| Vitamini H, biotin | Makilogalamu 1 | Makilogalamu 50 | 2% | 2% | 5000 ga |
| Vitamini PP, NO | 1.4648 mg | 20 mg | 7.3% | 7.5% | 1365 ga |
| niacin | 1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 494.5 mg | 2500 mg | 19.8% | 20.3% | 506 ga |
| Calcium, CA | 41.8 mg | 1000 mg | 4.2% | 4.3% | 2392 ga |
| Mankhwala a magnesium, mg | 22.8 mg | 400 mg | 5.7% | 5.8% | 1754 ga |
| Sodium, Na | 15.8 mg | 1300 mg | 1.2% | 1.2% | 8228 ga |
| Sulufule, S | 32.3 mg | 1000 mg | 3.2% | 3.3% | 3096 ga |
| Phosphorus, P. | 78 mg | 800 mg | 9.8% | 10% | 1026 ga |
| Mankhwala, Cl | 74.2 mg | 2300 mg | 3.2% | 3.3% | 3100 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 666.9 | ~ | |||
| Wopanga, B. | Makilogalamu 87.3 | ~ | |||
| Vanadium, V | Makilogalamu 113.2 | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 4.5% | 2250 ga |
| Ayodini, ine | Makilogalamu 6.3 | Makilogalamu 150 | 4.2% | 4.3% | 2381 ga |
| Cobalt, Co. | Makilogalamu 4 | Makilogalamu 10 | 40% | 41% | 250 ga |
| Lifiyamu, Li | Makilogalamu 58.5 | ~ | |||
| Manganese, Mn | 0.1309 mg | 2 mg | 6.5% | 6.7% | 1528 ga |
| Mkuwa, Cu | Makilogalamu 109.7 | Makilogalamu 1000 | 11% | 11.3% | 912 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.4 | Makilogalamu 70 | 10.6% | 10.9% | 946 ga |
| Nickel, ndi | Makilogalamu 3.8 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 3.6 | ~ | |||
| Rubidium, Rb | Makilogalamu 379.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 0.9% | 11000 ga |
| Olimba, Sr. | Makilogalamu 4.7 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 28.3 | Makilogalamu 4000 | 0.7% | 0.7% | 14134 ga |
| Chrome, Kr | Makilogalamu 8.1 | Makilogalamu 50 | 16.2% | 16.6% | 617 ga |
| Nthaka, Zn | 0.3873 mg | 12 mg | 3.2% | 3.3% | 3098 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 9.6 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.2 ga | maulendo 100 г |
Mphamvu ndi 97,6 kcal.
Mbatata mumkaka mavitamini ndi michere yambiri monga: vitamini B6 - 15%, vitamini C - 13,6%, potaziyamu - 19,8%, cobalt - 40%, mkuwa - 11%, chromium - 16,2%
- 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.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHALA CHA RECIPE INGREDIENTS Mbatata mumkaka PER 100 g
- Tsamba 77
- Tsamba 60
- Tsamba 661
Tags: Momwe mungaphike, kalori 97,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Mbatata mumkaka, Chinsinsi, zopatsa mphamvu, michere