Zosakaniza Zowotcha monga kunyumba
ng'ombe, 1 gulu | 216.0 (galamu) |
mbatata | 253.0 (galamu) |
anyezi | 30.0 (galamu) |
mafuta nyama | 12.0 (galamu) |
phwetekere | 15.0 (galamu) |
Njira yokonzekera
Nyama imadulidwa mu zidutswa 2-4 pa kutumikira kulemera kwa 30-40 g, mbatata ndi anyezi - mu magawo, ndiye nyama ndi ndiwo zamasamba zokazinga mosiyana. Nyama yokazinga ndi ndiwo zamasamba zimayikidwa mu mbale mu zigawo kuti pakhale masamba pamwamba ndi pansi pa nyama, kuwonjezera phwetekere puree , mchere, tsabola ndi msuzi (zogulitsa ziyenera kuphimbidwa ndi madzi), kuphimba ndi mphodza mpaka zachifundo. Mphindi 5-10 isanafike kutha kwa stewing, ikani tsamba la bay. Chowotchacho chimatulutsidwa pamodzi ndi msuzi ndi mbale yam'mbali mu miphika. Chakudyacho chikhoza kuphikidwa popanda tomato puree
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 248 | Tsamba 1684 | 14.7% | 5.9% | 679 ga |
Mapuloteni | 16.2 ga | 76 ga | 21.3% | 8.6% | 469 ga |
mafuta | 13.8 ga | 56 ga | 24.6% | 9.9% | 406 ga |
Zakudya | 15.7 ga | 219 ga | 7.2% | 2.9% | 1395 ga |
zidulo zamagulu | 0.3 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.7 ga | 20 ga | 8.5% | 3.4% | 1176 ga |
Water | 137.3 ga | 2273 ga | 6% | 2.4% | 1655 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 20 | Makilogalamu 900 | 2.2% | 0.9% | 4500 ga |
Retinol | 0.02 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.5% | 900 ga |
Vitamini B4, choline | 42.5 mg | 500 mg | 8.5% | 3.4% | 1176 ga |
Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.8% | 833 ga |
Vitamini B6, pyridoxine | 0.5 mg | 2 mg | 25% | 10.1% | 400 ga |
Vitamini B9, folate | Makilogalamu 12.3 | Makilogalamu 400 | 3.1% | 1.3% | 3252 ga |
Vitamini B12, cobalamin | Makilogalamu 1.6 | Makilogalamu 3 | 53.3% | 21.5% | 188 ga |
Vitamini C, ascorbic | 10.1 mg | 90 mg | 11.2% | 4.5% | 891 ga |
Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.1% | 3750 ga |
Vitamini H, biotin | Makilogalamu 2 | Makilogalamu 50 | 4% | 1.6% | 2500 ga |
Vitamini PP, NO | 5.6892 mg | 20 mg | 28.4% | 11.5% | 352 ga |
niacin | 3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 810.9 mg | 2500 mg | 32.4% | 13.1% | 308 ga |
Calcium, CA | 19.8 mg | 1000 mg | 2% | 0.8% | 5051 ga |
Mankhwala a magnesium, mg | 39.6 mg | 400 mg | 9.9% | 4% | 1010 ga |
Sodium, Na | 50.1 mg | 1300 mg | 3.9% | 1.6% | 2595 ga |
Sulufule, S | 205 mg | 1000 mg | 20.5% | 8.3% | 488 ga |
Phosphorus, P. | 204.9 mg | 800 mg | 25.6% | 10.3% | 390 ga |
Mankhwala, Cl | 97.5 mg | 2300 mg | 4.2% | 1.7% | 2359 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 801.8 | ~ | |||
Wopanga, B. | Makilogalamu 122.6 | ~ | |||
Vanadium, V | Makilogalamu 131.7 | ~ | |||
Iron, Faith | 2.9 mg | 18 mg | 16.1% | 6.5% | 621 ga |
Ayodini, ine | Makilogalamu 10.1 | Makilogalamu 150 | 6.7% | 2.7% | 1485 ga |
Cobalt, Co. | Makilogalamu 10.1 | Makilogalamu 10 | 101% | 40.7% | 99 ga |
Lifiyamu, Li | Makilogalamu 68 | ~ | |||
Manganese, Mn | 0.2002 mg | 2 mg | 10% | 4% | 999 ga |
Mkuwa, Cu | Makilogalamu 267.1 | Makilogalamu 1000 | 26.7% | 10.8% | 374 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 15.6 | Makilogalamu 70 | 22.3% | 9% | 449 ga |
Nickel, ndi | Makilogalamu 11.1 | ~ | |||
Kutsogolera, Sn | Makilogalamu 55.9 | ~ | |||
Rubidium, Rb | Makilogalamu 491.7 | ~ | |||
Zamadzimadzi, F | Makilogalamu 76.3 | Makilogalamu 4000 | 1.9% | 0.8% | 5242 ga |
Chrome, Kr | Makilogalamu 15.1 | Makilogalamu 50 | 30.2% | 12.2% | 331 ga |
Nthaka, Zn | 2.8009 mg | 12 mg | 23.3% | 9.4% | 428 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 12.8 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 2.9 ga | maulendo 100 г |
Mphamvu ndi 248 kcal.
Zowotcha zakunyumba mavitamini ndi mchere wambiri monga: vitamini B2 - 11,1%, vitamini B5 - 12%, vitamini B6 - 25%, vitamini B12 - 53,3%, vitamini C - 11,2%, vitamini PP - 28,4 %, potaziyamu - 32,4%, phosphorous - 25,6%, chitsulo - 16,1%, cobalt - 101%, mkuwa - 26,7%, molybdenum - 22,3%, chromium - 30,2%, zinki - 23,3%
- 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 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 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
- 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.
MA KALORI NDI KAPANGA MAKEMIKI KWA ZOPHUNZITSIRA MPHIRITSI WOWIRITSA PAMODZI PA 100 g.
- Tsamba 218
- Tsamba 77
- Tsamba 41
- Tsamba 899
- Tsamba 102
Tags: Momwe mungaphike, zopatsa mphamvu 248 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Zowotcha kunyumba, Chinsinsi, zopatsa mphamvu, zakudya