Zosakaniza Sardine saladi
| Maapulo | 2.0 (chidutswa) |
| madzi a mandimu | 2.0 (supuni ya tiyi) |
| nyanja sardines | 210.0 (galamu) |
| selari | 0.5 (galasi la tirigu) |
| mtedza | 0.3 (galasi la tirigu) |
| yogurt | 0.3 (galasi la tirigu) |
Njira yokonzekera
Peel maapulo ndikuwadula mu cubes. Dulani udzu winawake, dulani mtedza bwino. Mukadula maapulo, imwani madzi a mandimu kuti musapezeke. Dulani sardines mzidutswa tating'ono ting'ono. Sakanizani zosakaniza zonse pang'onopang'ono powonjezera yogurt yamafuta ochepa.
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 85.1 | Tsamba 1684 | 5.1% | 6% | 1979 ga |
| Mapuloteni | 6.1 ga | 76 ga | 8% | 9.4% | 1246 ga |
| mafuta | 2.6 ga | 56 ga | 4.6% | 5.4% | 2154 ga |
| Zakudya | 10 ga | 219 ga | 4.6% | 5.4% | 2190 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.1 ga | 20 ga | 5.5% | 6.5% | 1818 ga |
| Water | 51.8 ga | 2273 ga | 2.3% | 2.7% | 4388 ga |
| ash | 0.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 600 | Makilogalamu 900 | 66.7% | 78.4% | 150 ga |
| Retinol | 0.6 mg | ~ | |||
| Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 ga |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 ga |
| Vitamini B4, choline | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 10.7 | Makilogalamu 400 | 2.7% | 3.2% | 3738 ga |
| Vitamini B12, cobalamin | Makilogalamu 1.7 | Makilogalamu 3 | 56.7% | 66.6% | 176 ga |
| Vitamini C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 ga |
| Vitamini E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 ga |
| Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.5% | 25000 ga |
| Vitamini PP, NO | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 ga |
| niacin | 1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 ga |
| Calcium, CA | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 ga |
| Mankhwala a magnesium, mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 ga |
| Sodium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 ga |
| Sulufule, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 ga |
| Phosphorus, P. | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 ga |
| Mankhwala, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 50.2 | ~ | |||
| Wopanga, B. | Makilogalamu 114.5 | ~ | |||
| Vanadium, V | Makilogalamu 1.8 | ~ | |||
| Iron, Faith | 1.8 mg | 18 mg | 10% | 11.8% | 1000 ga |
| Ayodini, ine | Makilogalamu 6.5 | Makilogalamu 150 | 4.3% | 5.1% | 2308 ga |
| Cobalt, Co. | Makilogalamu 5.1 | Makilogalamu 10 | 51% | 59.9% | 196 ga |
| Manganese, Mn | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 ga |
| Mkuwa, Cu | Makilogalamu 119.8 | Makilogalamu 1000 | 12% | 14.1% | 835 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 3.7 | Makilogalamu 70 | 5.3% | 6.2% | 1892 ga |
| Nickel, ndi | Makilogalamu 8.8 | ~ | |||
| Rubidium, Rb | Makilogalamu 28.7 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.2 | Makilogalamu 55 | 0.4% | 0.5% | 27500 ga |
| Zamadzimadzi, F | Makilogalamu 115 | Makilogalamu 4000 | 2.9% | 3.4% | 3478 ga |
| Chrome, Kr | Makilogalamu 9.3 | Makilogalamu 50 | 18.6% | 21.9% | 538 ga |
| Nthaka, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 4.4 ga | maulendo 100 г |
Mphamvu ndi 85,1 kcal.
Sardine saladi mavitamini ndi michere yambiri monga: vitamini A - 66,7%, vitamini B12 - 56,7%, vitamini C - 11,7%, vitamini E - 14,7%, potaziyamu - 11,8%, phosphorus - 13,4 , 51, 12%, cobalt - 18,6%, mkuwa - XNUMX%, chromium - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
- 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.
CALORIE NDI CHIKHALIDWE CHOPANGIRA ZOKHUDZA ZOKHUDZA Saladi ndi sardines PER 100 g
- Tsamba 47
- Tsamba 33
- Tsamba 13
- Tsamba 656
- Tsamba 68
Tags: Momwe mungaphike, kalori 85,1 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika