Zosakaniza Mbatata zokazinga ndi bowa
| mbatata | 3.0 (chidutswa) |
| bowa wouma wa porcini | 50.0 (galamu) |
| anyezi | 1.0 (chidutswa) |
| batala | 2.0 (supuni ya tebulo) |
| kirimu | 2.0 (supuni ya tebulo) |
| ufa wa tirigu, kalasi yoyamba | 1.0 (supuni ya tiyi) |
| mchere wa tebulo | 1.0 (supuni ya tiyi) |
| tsabola wakuda wakuda | 0.3 (supuni ya tiyi) |
| madzi | 150.0 (galamu) |
Njira yokonzekera
Bowa otsukidwa bwino (mutha kutenga bowa wouma) kutsanulira madzi kwa maola awiri, kenako kuwaza finely. Peel anyezi ndi kuwaza finely. Peel ndi kuwaza mbatata. Sakanizani anyezi, mbatata, bowa ndikuyika mu saucepan. Onjezerani makapu 2 a madzi, mafuta ndi simmer pansi pa chivindikiro pa kutentha pang'ono mpaka mbatata ili yabwino (onjezani madzi ngati kuli kofunikira). Sakanizani kirimu wowawasa ndi ufa, uzipereka mchere ndi tsabola. Thirani kirimu wowawasa 0.5 tbsp. supuni ya madzi, sakanizani bwino, nyengo ya stewed masamba ndi zotsatira msuzi ndi simmer kwa mphindi 1-5. Kuwaza mbale yomalizidwa ndi zitsamba zatsopano.
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 171.3 | Tsamba 1684 | 10.2% | 6% | 983 ga |
| Mapuloteni | 3 ga | 76 ga | 3.9% | 2.3% | 2533 ga |
| mafuta | 14.2 ga | 56 ga | 25.4% | 14.8% | 394 ga |
| Zakudya | 8.4 ga | 219 ga | 3.8% | 2.2% | 2607 ga |
| zidulo zamagulu | 63.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 11.4% | 513 ga |
| Water | 61.9 ga | 2273 ga | 2.7% | 1.6% | 3672 ga |
| ash | 1.1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 13% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.7% | 2143 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 6.5% | 900 ga |
| Vitamini B4, choline | 11.1 mg | 500 mg | 2.2% | 1.3% | 4505 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.2% | 5000 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.9% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 12.9 | Makilogalamu 400 | 3.2% | 1.9% | 3101 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.03 | Makilogalamu 3 | 1% | 0.6% | 10000 ga |
| Vitamini C, ascorbic | 16.7 mg | 90 mg | 18.6% | 10.9% | 539 ga |
| Vitamini D, calciferol | Makilogalamu 0.04 | Makilogalamu 10 | 0.4% | 0.2% | 25000 ga |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.6% | 3750 ga |
| Vitamini H, biotin | Makilogalamu 0.5 | Makilogalamu 50 | 1% | 0.6% | 10000 ga |
| Vitamini PP, NO | 3.298 mg | 20 mg | 16.5% | 9.6% | 606 ga |
| niacin | 2.8 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 455.1 mg | 2500 mg | 18.2% | 10.6% | 549 ga |
| Calcium, CA | 27.6 mg | 1000 mg | 2.8% | 1.6% | 3623 ga |
| Pakachitsulo, Si | 0.04 mg | 30 mg | 0.1% | 0.1% | 75000 ga |
| Mankhwala a magnesium, mg | 16.6 mg | 400 mg | 4.2% | 2.5% | 2410 ga |
| Sodium, Na | 14.2 mg | 1300 mg | 1.1% | 0.6% | 9155 ga |
| Sulufule, S | 21.9 mg | 1000 mg | 2.2% | 1.3% | 4566 ga |
| Phosphorus, P. | 69.8 mg | 800 mg | 8.7% | 5.1% | 1146 ga |
| Mankhwala, Cl | 1010.2 mg | 2300 mg | 43.9% | 25.6% | 228 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 359.9 | ~ | |||
| Wopanga, B. | Makilogalamu 62 | ~ | |||
| Vanadium, V | Makilogalamu 53.8 | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 2.6% | 2250 ga |
| Ayodini, ine | Makilogalamu 2.6 | Makilogalamu 150 | 1.7% | 1% | 5769 ga |
| Cobalt, Co. | Makilogalamu 4.9 | Makilogalamu 10 | 49% | 28.6% | 204 ga |
| Lifiyamu, Li | Makilogalamu 27.1 | ~ | |||
| Manganese, Mn | 0.1027 mg | 2 mg | 5.1% | 3% | 1947 ga |
| Mkuwa, Cu | Makilogalamu 66.8 | Makilogalamu 1000 | 6.7% | 3.9% | 1497 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 5.2 | Makilogalamu 70 | 7.4% | 4.3% | 1346 ga |
| Nickel, ndi | Makilogalamu 2.2 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.1 | ~ | |||
| Rubidium, Rb | Makilogalamu 225 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.02 | Makilogalamu 55 | 275000 ga | ||
| Titan, inu | Makilogalamu 0.2 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 14.9 | Makilogalamu 4000 | 0.4% | 0.2% | 26846 ga |
| Chrome, Kr | Makilogalamu 3.8 | Makilogalamu 50 | 7.6% | 4.4% | 1316 ga |
| Nthaka, Zn | 0.2697 mg | 12 mg | 2.2% | 1.3% | 4449 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 6.2 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.8 ga | maulendo 100 г |
Mphamvu ndi 171,3 kcal.
Mbatata zokazinga ndi bowa mavitamini ndi mchere wambiri monga: vitamini A - 22,2%, vitamini B2 - 11,1%, vitamini C - 18,6%, vitamini PP - 16,5%, potaziyamu - 18,2%, klorini - 43,9 ,49 , XNUMX%, cobalt - XNUMX%
- 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.
- 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Zakudya za caloriki NDI MANKHWALA A MACHEMIKI ZOTHANDIZA MAPIKIZI Mbatata zophikidwa ndi bowa PA 100 g.
- Tsamba 77
- Tsamba 286
- Tsamba 41
- Tsamba 661
- Tsamba 162
- Tsamba 329
- Tsamba 0
- Tsamba 255
- Tsamba 0
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 171,3 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Mbatata zophikidwa ndi bowa, Chinsinsi, zopatsa mphamvu, zakudya