Zosakaniza Russian soseji, ukwati
dzira la nkhuku | 3.0 (chidutswa) |
anyezi wobiriwira | 30.0 (galamu) |
margarine | 15.0 (galamu) |
ng'ombe, 1 gulu | 170.0 (galamu) |
mchere wa tebulo | 1.0 (supuni ya tiyi) |
tsabola wakuda wakuda | 1.0 (galamu) |
Njira yokonzekera
Konzani scrambled mazira mazira ndi wobiriwira anyezi. Kumenya nyama bwino, kukulunga mazira mmenemo, mawonekedwe, kuphika mu uvuni.
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 160.9 | Tsamba 1684 | 9.6% | 6% | 1047 ga |
Mapuloteni | 13.1 ga | 76 ga | 17.2% | 10.7% | 580 ga |
mafuta | 11.8 ga | 56 ga | 21.1% | 13.1% | 475 ga |
Zakudya | 0.5 ga | 219 ga | 0.2% | 0.1% | 43800 ga |
zidulo zamagulu | 151.1 ga | ~ | |||
CHIKWANGWANI chamagulu | 4 ga | 20 ga | 20% | 12.4% | 500 ga |
Water | 67.5 ga | 2273 ga | 3% | 1.9% | 3367 ga |
ash | 1.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 13.8% | 450 ga |
Retinol | 0.2 mg | ~ | |||
Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 2.1% | 3000 ga |
Vitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 10.4% | 600 ga |
Vitamini B4, choline | 132.4 mg | 500 mg | 26.5% | 16.5% | 378 ga |
Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 8.7% | 714 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 6.2% | 1000 ga |
Vitamini B9, folate | Makilogalamu 7.3 | Makilogalamu 400 | 1.8% | 1.1% | 5479 ga |
Vitamini B12, cobalamin | Makilogalamu 1.2 | Makilogalamu 3 | 40% | 24.9% | 250 ga |
Vitamini C, ascorbic | 1.2 mg | 90 mg | 1.3% | 0.8% | 7500 ga |
Vitamini D, calciferol | Makilogalamu 0.9 | Makilogalamu 10 | 9% | 5.6% | 1111 ga |
Vitamini E, alpha tocopherol, TE | 1.8 mg | 15 mg | 12% | 7.5% | 833 ga |
Vitamini H, biotin | Makilogalamu 9.7 | Makilogalamu 50 | 19.4% | 12.1% | 515 ga |
Vitamini PP, NO | 3.3746 mg | 20 mg | 16.9% | 10.5% | 593 ga |
niacin | 1.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 202.3 mg | 2500 mg | 8.1% | 5% | 1236 ga |
Calcium, CA | 47.2 mg | 1000 mg | 4.7% | 2.9% | 2119 ga |
Mankhwala a magnesium, mg | 14.7 mg | 400 mg | 3.7% | 2.3% | 2721 ga |
Sodium, Na | 98.5 mg | 1300 mg | 7.6% | 4.7% | 1320 ga |
Sulufule, S | 174.8 mg | 1000 mg | 17.5% | 10.9% | 572 ga |
Phosphorus, P. | 161.9 mg | 800 mg | 20.2% | 12.6% | 494 ga |
Mankhwala, Cl | 2422.6 mg | 2300 mg | 105.3% | 65.4% | 95 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 27.3 | ~ | |||
Iron, Faith | 2.3 mg | 18 mg | 12.8% | 8% | 783 ga |
Ayodini, ine | Makilogalamu 11.2 | Makilogalamu 150 | 7.5% | 4.7% | 1339 ga |
Cobalt, Co. | Makilogalamu 8 | Makilogalamu 10 | 80% | 49.7% | 125 ga |
Manganese, Mn | 0.048 mg | 2 mg | 2.4% | 1.5% | 4167 ga |
Mkuwa, Cu | Makilogalamu 124.3 | Makilogalamu 1000 | 12.4% | 7.7% | 805 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 12.7 | Makilogalamu 70 | 18.1% | 11.2% | 551 ga |
Nickel, ndi | Makilogalamu 3.5 | ~ | |||
Kutsogolera, Sn | Makilogalamu 30.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 48.4 | Makilogalamu 4000 | 1.2% | 0.7% | 8264 ga |
Chrome, Kr | Makilogalamu 5.2 | Makilogalamu 50 | 10.4% | 6.5% | 962 ga |
Nthaka, Zn | 1.8145 mg | 12 mg | 15.1% | 9.4% | 661 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.005 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 0.5 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 225.6 mg | pa 300 mg |
Mphamvu ndi 160,9 kcal.
Soseji yaku Russia, ukwati mavitamini ndi mchere wambiri monga: vitamini A - 22,2%, vitamini B2 - 16,7%, choline - 26,5%, vitamini B5 - 14%, vitamini B12 - 40%, vitamini E - 12%, vitamini H - 19,4%, vitamini PP - 16,9%, phosphorous - 20,2%, klorini - 105,3%, chitsulo - 12,8%, cobalt - 80%, mkuwa - 12,4%, molybdenum; 18,1%, nthaka - 15,1%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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 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.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
- 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.
KALORI NDI MANKHWALA A MANKHWALA A MAPHIRIKO ZOPHUNZITSIRA Soseji yaku Russia, ukwati pa 100 g.
- Tsamba 157
- Tsamba 20
- Tsamba 743
- Tsamba 218
- Tsamba 0
- Tsamba 255
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 160,9 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Soseji yaku Russia, ukwati, Chinsinsi, zopatsa mphamvu, zakudya