Zosakaniza Saladi ya Mbewu
chimanga | 250.0 (galamu) |
trepang nyama | 250.0 (galamu) |
dzira la nkhuku | 3.0 (chidutswa) |
anyezi | 1.0 (chidutswa) |
mayonesi | 200.0 (galamu) |
Njira yokonzekera
Sakanizani chimanga cha zamzitini ndi timitengo ta nkhanu todulidwa bwino, anyezi ndi mazira. Mutha kuwonjezera mpunga wowiritsa kapena kabichi wodulidwa bwino. Nyengo ndi mayonesi, mchere kuti mulawe.
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 319.9 | Tsamba 1684 | 19% | 5.9% | 526 ga |
Mapuloteni | 7.4 ga | 76 ga | 9.7% | 3% | 1027 ga |
mafuta | 22.5 ga | 56 ga | 40.2% | 12.6% | 249 ga |
Zakudya | 23.4 ga | 219 ga | 10.7% | 3.3% | 936 ga |
zidulo zamagulu | 0.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 1 ga | 20 ga | 5% | 1.6% | 2000 ga |
Water | 32.2 ga | 2273 ga | 1.4% | 0.4% | 7059 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 6.9% | 450 ga |
Retinol | 0.2 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.1% | 1500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 1.8% | 1800 ga |
Vitamini B4, choline | 68.5 mg | 500 mg | 13.7% | 4.3% | 730 ga |
Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 2.5% | 1250 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 3.1% | 1000 ga |
Vitamini B9, folate | Makilogalamu 9.9 | Makilogalamu 400 | 2.5% | 0.8% | 4040 ga |
Vitamini B12, cobalamin | Makilogalamu 0.09 | Makilogalamu 3 | 3% | 0.9% | 3333 ga |
Vitamini C, ascorbic | 0.9 mg | 90 mg | 1% | 0.3% | 10000 ga |
Vitamini D, calciferol | Makilogalamu 0.4 | Makilogalamu 10 | 4% | 1.3% | 2500 ga |
Vitamini E, alpha tocopherol, TE | 11 mg | 15 mg | 73.3% | 22.9% | 136 ga |
Vitamini H, biotin | Makilogalamu 9.9 | Makilogalamu 50 | 19.8% | 6.2% | 505 ga |
Vitamini PP, NO | 1.9284 mg | 20 mg | 9.6% | 3% | 1037 ga |
niacin | 0.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 153.7 mg | 2500 mg | 6.1% | 1.9% | 1627 ga |
Calcium, CA | 39 mg | 1000 mg | 3.9% | 1.2% | 2564 ga |
Pakachitsulo, Si | 20.3 mg | 30 mg | 67.7% | 21.2% | 148 ga |
Mankhwala a magnesium, mg | 43.4 mg | 400 mg | 10.9% | 3.4% | 922 ga |
Sodium, Na | 175.6 mg | 1300 mg | 13.5% | 4.2% | 740 ga |
Sulufule, S | 74.4 mg | 1000 mg | 7.4% | 2.3% | 1344 ga |
Phosphorus, P. | 149.6 mg | 800 mg | 18.7% | 5.8% | 535 ga |
Mankhwala, Cl | 47.1 mg | 2300 mg | 2% | 0.6% | 4883 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 184.2 | ~ | |||
Wopanga, B. | Makilogalamu 109 | ~ | |||
Vanadium, V | Makilogalamu 31.4 | ~ | |||
Iron, Faith | 2.3 mg | 18 mg | 12.8% | 4% | 783 ga |
Ayodini, ine | Makilogalamu 5.4 | Makilogalamu 150 | 3.6% | 1.1% | 2778 ga |
Cobalt, Co. | Makilogalamu 3.9 | Makilogalamu 10 | 39% | 12.2% | 256 ga |
Manganese, Mn | 0.3937 mg | 2 mg | 19.7% | 6.2% | 508 ga |
Mkuwa, Cu | Makilogalamu 119.7 | Makilogalamu 1000 | 12% | 3.8% | 835 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10.6 | Makilogalamu 70 | 15.1% | 4.7% | 660 ga |
Nickel, ndi | Makilogalamu 28.6 | ~ | |||
Kutsogolera, Sn | Makilogalamu 9.8 | ~ | |||
Rubidium, Rb | Makilogalamu 42.2 | ~ | |||
Selenium, Ngati | Makilogalamu 10.1 | Makilogalamu 55 | 18.4% | 5.8% | 545 ga |
Titan, inu | Makilogalamu 9.4 | ~ | |||
Zamadzimadzi, F | Makilogalamu 33.8 | Makilogalamu 4000 | 0.8% | 0.3% | 11834 ga |
Chrome, Kr | Makilogalamu 3.6 | Makilogalamu 50 | 7.2% | 2.3% | 1389 ga |
Nthaka, Zn | 0.8498 mg | 12 mg | 7.1% | 2.2% | 1412 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 18.4 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.7 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 92.6 mg | pa 300 mg |
Mphamvu ndi 319,9 kcal.
Saladi ya chimanga mavitamini ndi michere yambiri monga: vitamini A - 22,2%, choline - 13,7%, vitamini E - 73,3%, vitamini H - 19,8%, silicon - 67,7%, phosphorus - 18,7, 12,8, 39%, chitsulo - 19,7%, cobalt - 12%, manganese - 15,1%, mkuwa - 18,4%, molybdenum - XNUMX%, selenium - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- 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.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Saladi ndi chimanga PER 100 g
- Tsamba 35
- Tsamba 157
- Tsamba 41
- Tsamba 627
Tags: Momwe mungaphike, kalori 319,9 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Saladi ya chimanga, Chinsinsi, zopatsa mphamvu, michere