Zosakaniza Kusuta Cod Saladi
| mpiru | 2.0 (chidutswa) |
| kuzifutsa nkhaka | 50.0 (galamu) |
| anyezi | 1.0 (chidutswa) |
| nandolo zobiriwira | 0.5 (galasi la tirigu) |
| m'nyanja zikuluzikulu | 300.0 (galamu) |
| dzira la nkhuku | 1.0 (chidutswa) |
| mafuta a mpendadzuwa | 3.0 (supuni ya tebulo) |
| mchere wa tebulo | 0.5 (supuni ya tiyi) |
Njira yokonzekera
Mwachangu finely akanadulidwa anyezi pamodzi ndi peeled ndi akanadulidwa cod mu masamba mafuta. Dulani ma turnips odulidwa ndi nkhaka kukhala ma cubes ang'onoang'ono. Ikani turnips, nkhaka, nsomba ndi anyezi ndi zobiriwira nandolo mu saladi mbale, kutsanulira ndi masamba mafuta, zonunkhira, kukongoletsa ndi magawo a yophika dzira ndi zitsamba.
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 122.2 | Tsamba 1684 | 7.3% | 6% | 1378 ga |
| Mapuloteni | 6.9 ga | 76 ga | 9.1% | 7.4% | 1101 ga |
| mafuta | 8.8 ga | 56 ga | 15.7% | 12.8% | 636 ga |
| Zakudya | 4 ga | 219 ga | 1.8% | 1.5% | 5475 ga |
| zidulo zamagulu | 30.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.6 ga | 20 ga | 8% | 6.5% | 1250 ga |
| Water | 76.6 ga | 2273 ga | 3.4% | 2.8% | 2967 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 9.1% | 900 ga |
| Retinol | 0.1 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.5% | 1500 ga |
| Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 4.1% | 2000 ga |
| Vitamini B4, choline | 15.8 mg | 500 mg | 3.2% | 2.6% | 3165 ga |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.3% | 2500 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 3.7% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 4.8 | Makilogalamu 400 | 1.2% | 1% | 8333 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.5 | Makilogalamu 3 | 16.7% | 13.7% | 600 ga |
| Vitamini C, ascorbic | 6.9 mg | 90 mg | 7.7% | 6.3% | 1304 ga |
| Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.8% | 10000 ga |
| Vitamini E, alpha tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 22.3% | 366 ga |
| Vitamini H, biotin | Makilogalamu 5 | Makilogalamu 50 | 10% | 8.2% | 1000 ga |
| Vitamini PP, NO | 2.2454 mg | 20 mg | 11.2% | 9.2% | 891 ga |
| niacin | 1.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 210.8 mg | 2500 mg | 8.4% | 6.9% | 1186 ga |
| Calcium, CA | 30.7 mg | 1000 mg | 3.1% | 2.5% | 3257 ga |
| Mankhwala a magnesium, mg | 18.7 mg | 400 mg | 4.7% | 3.8% | 2139 ga |
| Sodium, Na | 28.2 mg | 1300 mg | 2.2% | 1.8% | 4610 ga |
| Sulufule, S | 70.4 mg | 1000 mg | 7% | 5.7% | 1420 ga |
| Phosphorus, P. | 101.3 mg | 800 mg | 12.7% | 10.4% | 790 ga |
| Mankhwala, Cl | 517.5 mg | 2300 mg | 22.5% | 18.4% | 444 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 39.1 | ~ | |||
| Wopanga, B. | Makilogalamu 19.5 | ~ | |||
| Iron, Faith | 0.7 mg | 18 mg | 3.9% | 3.2% | 2571 ga |
| Ayodini, ine | Makilogalamu 36.4 | Makilogalamu 150 | 24.3% | 19.9% | 412 ga |
| Cobalt, Co. | Makilogalamu 9 | Makilogalamu 10 | 90% | 73.6% | 111 ga |
| Manganese, Mn | 0.0469 mg | 2 mg | 2.3% | 1.9% | 4264 ga |
| Mkuwa, Cu | Makilogalamu 54.3 | Makilogalamu 1000 | 5.4% | 4.4% | 1842 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 2.3 | Makilogalamu 70 | 3.3% | 2.7% | 3043 ga |
| Nickel, ndi | Makilogalamu 2.6 | ~ | |||
| Rubidium, Rb | Makilogalamu 46.5 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 187.1 | Makilogalamu 4000 | 4.7% | 3.8% | 2138 ga |
| Chrome, Kr | Makilogalamu 14.6 | Makilogalamu 50 | 29.2% | 23.9% | 342 ga |
| Nthaka, Zn | 0.4206 mg | 12 mg | 3.5% | 2.9% | 2853 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 1.1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.9 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 44.9 mg | pa 300 mg |
Mphamvu ndi 122,2 kcal.
Saladi wa cod wosuta mavitamini ndi mchere monga: vitamini A - 11,1%, vitamini B12 - 16,7%, vitamini E - 27,3%, vitamini PP - 11,2%, phosphorous - 12,7%, klorini - 22,5. 24,3, 90%, ayodini - 29,2%, cobalt - 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 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 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.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zopatsa mphamvu ndi kaphatikizidwe kakemike KWA ZOPHUNZITSIRA MPHIRI Saladi yokhala ndi cod yosuta PA 100 g.
- Tsamba 32
- Tsamba 13
- Tsamba 41
- Tsamba 40
- Tsamba 69
- Tsamba 157
- Tsamba 899
- Tsamba 0
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 122,2 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Kusuta cod saladi, Chinsinsi, zopatsa mphamvu, zakudya