Zamkatimu
Zosakaniza Mbatata stewed ndi bowa wowawasa zonona
| mbatata | 150.0 (galamu) |
| porcini bowa | 154.0 (galamu) |
| batala | 10.0 (galamu) |
| kirimu | 60.0 (galamu) |
| ufa wa tirigu, umafunika | 2.0 (galamu) |
Njira yokonzekera
Mbatata zophikidwa zosaphika zimadulidwa mu magawo ndi yokazinga mpaka theka yophika. Okonzeka mwatsopano porcini bowa, kudula mu magawo, ndi yokazinga. Mbatata yokazinga ndi bowa amayikidwa mumphika, kutsanuliridwa ndi kirimu wowawasa wosakaniza ndi ufa wouma ndi wouma, wokutidwa ndi chivindikiro ndi stewed mpaka wachifundo. Siyani mbale mumphika.
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 153.6 | Tsamba 1684 | 9.1% | 5.9% | 1096 ga |
| Mapuloteni | 4.3 ga | 76 ga | 5.7% | 3.7% | 1767 ga |
| mafuta | 10.1 ga | 56 ga | 18% | 11.7% | 554 ga |
| Zakudya | 12.2 ga | 219 ga | 5.6% | 3.6% | 1795 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.1 ga | 20 ga | 15.5% | 10.1% | 645 ga |
| Water | 114.8 ga | 2273 ga | 5.1% | 3.3% | 1980 ga |
| ash | 1.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 7.2% | 900 ga |
| Retinol | 0.1 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 3.9% | 1667 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.2% | 900 ga |
| Vitamini B4, choline | 25.2 mg | 500 mg | 5% | 3.3% | 1984 ga |
| Vitamini B5, pantothenic | 1.7 mg | 5 mg | 34% | 22.1% | 294 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 6.5% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 28.7 | Makilogalamu 400 | 7.2% | 4.7% | 1394 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.07 | Makilogalamu 3 | 2.3% | 1.5% | 4286 ga |
| Vitamini C, ascorbic | 16.8 mg | 90 mg | 18.7% | 12.2% | 536 ga |
| Vitamini D, calciferol | Makilogalamu 0.04 | Makilogalamu 10 | 0.4% | 0.3% | 25000 ga |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 2.6% | 2500 ga |
| Vitamini H, biotin | Makilogalamu 0.8 | Makilogalamu 50 | 1.6% | 1% | 6250 ga |
| Vitamini PP, NO | 4.3138 mg | 20 mg | 21.6% | 14.1% | 464 ga |
| niacin | 3.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 662.8 mg | 2500 mg | 26.5% | 17.3% | 377 ga |
| Calcium, CA | 31.3 mg | 1000 mg | 3.1% | 2% | 3195 ga |
| Pakachitsulo, Si | 0.03 mg | 30 mg | 0.1% | 0.1% | 100000 ga |
| Mankhwala a magnesium, mg | 24.8 mg | 400 mg | 6.2% | 4% | 1613 ga |
| Sodium, Na | 13.4 mg | 1300 mg | 1% | 0.7% | 9701 ga |
| Sulufule, S | 47.3 mg | 1000 mg | 4.7% | 3.1% | 2114 ga |
| Phosphorus, P. | 98.3 mg | 800 mg | 12.3% | 8% | 814 ga |
| Mankhwala, Cl | 63.3 mg | 2300 mg | 2.8% | 1.8% | 3633 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 587.7 | ~ | |||
| Wopanga, B. | Makilogalamu 77.9 | ~ | |||
| Vanadium, V | Makilogalamu 101.2 | ~ | |||
| Iron, Faith | 1 mg | 18 mg | 5.6% | 3.6% | 1800 ga |
| Ayodini, ine | Makilogalamu 4.8 | Makilogalamu 150 | 3.2% | 2.1% | 3125 ga |
| Cobalt, Co. | Makilogalamu 6.7 | Makilogalamu 10 | 67% | 43.6% | 149 ga |
| Lifiyamu, Li | Makilogalamu 52 | ~ | |||
| Manganese, Mn | 0.2426 mg | 2 mg | 12.1% | 7.9% | 824 ga |
| Mkuwa, Cu | Makilogalamu 99.3 | Makilogalamu 1000 | 9.9% | 6.4% | 1007 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 6.5 | Makilogalamu 70 | 9.3% | 6.1% | 1077 ga |
| Nickel, ndi | Makilogalamu 3.4 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.03 | ~ | |||
| Rubidium, Rb | Makilogalamu 351.6 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.1 | Makilogalamu 55 | 0.2% | 0.1% | 55000 ga |
| Titan, inu | Makilogalamu 0.07 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 55.4 | Makilogalamu 4000 | 1.4% | 0.9% | 7220 ga |
| Chrome, Kr | Makilogalamu 10 | Makilogalamu 50 | 20% | 13% | 500 ga |
| Nthaka, Zn | 0.4762 mg | 12 mg | 4% | 2.6% | 2520 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 10.2 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.4 ga | maulendo 100 г |
Mphamvu ndi 153,6 kcal.
Mbatata stewed ndi bowa wowawasa zonona mavitamini ndi mchere monga: vitamini A - 11,1%, vitamini B2 - 11,1%, vitamini B5 - 34%, vitamini C - 18,7%, vitamini PP - 21,6%, potaziyamu - 26,5; 12,3, 67%, phosphorous - 12,1%, cobalt - 20%, manganese - XNUMX%, chromium - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Kalori wa kalori NDI KAPANGIZO WA MACHEMIKI WA PHIRITSANI ZOPHUNZITSA Mbatata wophikidwa ndi bowa mu kirimu wowawasa PA 100 g.
- Tsamba 77
- Tsamba 34
- Tsamba 661
- Tsamba 162
- Tsamba 334
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 153,6 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Mbatata zophikidwa ndi bowa mu kirimu wowawasa, Chinsinsi, zopatsa mphamvu, zakudya