Zamkatimu
Zosakaniza kirimu wowawasa ndi saladi wa dzira
| saladi | 300.0 (galamu) |
| mkhaka | 100.0 (galamu) |
| dzira la nkhuku | 2.0 (galamu) |
| kirimu | 100.0 (galamu) |
| viniga | 10.0 (galamu) |
| mchere wa tebulo | 1.0 (galamu) |
| shuga | 1.0 (galamu) |
Njira yokonzekera
Dulani saladi wobiriwira wosambitsidwa ndi wowuma ndikuyika mu mbale. Dulani mazira owiritsa kwambiri mu magawo oonda ndikusakaniza ndi msuzi. Asanayambe kutumikira, kuwonjezera nyengo saladi wowawasa kirimu msuzi ndi grated dzira, kuika mu saladi mbale, kuphimba ndi magawo atsopano nkhaka ndi kuwaza ndi finely akanadulidwa katsabola kapena parsley. Tumikirani saladi ndi mbale zonse za nyama ndi nsomba.
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 81.4 | Tsamba 1684 | 4.8% | 5.9% | 2069 ga |
| Mapuloteni | 1.8 ga | 76 ga | 2.4% | 2.9% | 4222 ga |
| mafuta | 7 ga | 56 ga | 12.5% | 15.4% | 800 ga |
| Zakudya | 3 ga | 219 ga | 1.4% | 1.7% | 7300 ga |
| zidulo zamagulu | 8.8 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.2 ga | 20 ga | 6% | 7.4% | 1667 ga |
| Water | 86.9 ga | 2273 ga | 3.8% | 4.7% | 2616 ga |
| ash | 0.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 1300 | Makilogalamu 900 | 144.4% | 177.4% | 69 ga |
| Retinol | 1.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 2.5% | 5000 ga |
| Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 6.1% | 2000 ga |
| Vitamini B4, choline | 29.2 mg | 500 mg | 5.8% | 7.1% | 1712 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.5% | 5000 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.1% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 35.1 | Makilogalamu 400 | 8.8% | 10.8% | 1140 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.08 | Makilogalamu 3 | 2.7% | 3.3% | 3750 ga |
| Vitamini C, ascorbic | 12.5 mg | 90 mg | 13.9% | 17.1% | 720 ga |
| Vitamini D, calciferol | Makilogalamu 0.04 | Makilogalamu 10 | 0.4% | 0.5% | 25000 ga |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 4.9% | 2500 ga |
| Vitamini H, biotin | Makilogalamu 1.6 | Makilogalamu 50 | 3.2% | 3.9% | 3125 ga |
| Vitamini PP, NO | 0.7988 mg | 20 mg | 4% | 4.9% | 2504 ga |
| niacin | 0.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 201.5 mg | 2500 mg | 8.1% | 10% | 1241 ga |
| Calcium, CA | 77.2 mg | 1000 mg | 7.7% | 9.5% | 1295 ga |
| Mankhwala a magnesium, mg | 31.6 mg | 400 mg | 7.9% | 9.7% | 1266 ga |
| Sodium, Na | 15.8 mg | 1300 mg | 1.2% | 1.5% | 8228 ga |
| Sulufule, S | 11.9 mg | 1000 mg | 1.2% | 1.5% | 8403 ga |
| Phosphorus, P. | 46.4 mg | 800 mg | 5.8% | 7.1% | 1724 ga |
| Mankhwala, Cl | 188.7 mg | 2300 mg | 8.2% | 10.1% | 1219 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 478 | ~ | |||
| Wopanga, B. | Makilogalamu 57.1 | ~ | |||
| Vanadium, V | Makilogalamu 114.2 | ~ | |||
| Iron, Faith | 0.7 mg | 18 mg | 3.9% | 4.8% | 2571 ga |
| Ayodini, ine | Makilogalamu 7.7 | Makilogalamu 150 | 5.1% | 6.3% | 1948 ga |
| Cobalt, Co. | Makilogalamu 3.1 | Makilogalamu 10 | 31% | 38.1% | 323 ga |
| Lifiyamu, Li | Makilogalamu 26.9 | ~ | |||
| Manganese, Mn | 0.2432 mg | 2 mg | 12.2% | 15% | 822 ga |
| Mkuwa, Cu | Makilogalamu 108.5 | Makilogalamu 1000 | 10.9% | 13.4% | 922 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.7 | Makilogalamu 70 | 11% | 13.5% | 909 ga |
| Nickel, ndi | Makilogalamu 3.4 | ~ | |||
| Rubidium, Rb | Makilogalamu 102.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.07 | Makilogalamu 55 | 0.1% | 0.1% | 78571 ga |
| Zamadzimadzi, F | Makilogalamu 26 | Makilogalamu 4000 | 0.7% | 0.9% | 15385 ga |
| Chrome, Kr | Makilogalamu 3.4 | Makilogalamu 50 | 6.8% | 8.4% | 1471 ga |
| Nthaka, Zn | 0.2901 mg | 12 mg | 2.4% | 2.9% | 4137 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.3 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.6 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 2.4 mg | pa 300 mg |
Mphamvu ndi 81,4 kcal.
Kirimu wowawasa ndi dzira saladi mavitamini ndi michere yambiri monga: vitamini A - 144,4%, vitamini C - 13,9%, cobalt - 31%, manganese - 12,2%, molybdenum - 11%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
CALORIE NDI CHIKHALIDWE CHOPANGIRA ZOPEREKA ZOKHUDZA Saladi ndi kirimu wowawasa ndi dzira PER 100 g
- Tsamba 16
- Tsamba 14
- Tsamba 157
- Tsamba 162
- Tsamba 11
- Tsamba 0
- Tsamba 399
Tags: Momwe mungaphike