Zosakaniza Nkhaka Zodzaza
| mkhaka | 4.0 (chidutswa) |
| tomato | 2.0 (chidutswa) |
| Kabichi woyera | 150.0 (galamu) |
| mafuta a mpendadzuwa | 4.0 (supuni ya tebulo) |
| dzira la nkhuku | 1.0 (chidutswa) |
| katsabola | 0.5 (supuni ya tiyi) |
| parsley | 0.5 (supuni ya tiyi) |
Njira yokonzekera
Peel nkhaka, kudula pakati kutalika ndi kuchotsa pakati ndi supuni. Finely kuwaza mazira, mwatsopano kabichi, nkhaka pachimake, tomato, amadyera, nyengo ndi masamba mafuta ndi mchere ndi kusakaniza. Zinthu magawo a nkhaka ndi misa iyi. Kongoletsani ndi tomato, mazira, 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 102 | Tsamba 1684 | 6.1% | 6% | 1651 ga |
| Mapuloteni | 1.6 ga | 76 ga | 2.1% | 2.1% | 4750 ga |
| mafuta | 9.3 ga | 56 ga | 16.6% | 16.3% | 602 ga |
| Zakudya | 3.2 ga | 219 ga | 1.5% | 1.5% | 6844 ga |
| zidulo zamagulu | 0.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.8 ga | 20 ga | 4% | 3.9% | 2500 ga |
| Water | 84.5 ga | 2273 ga | 3.7% | 3.6% | 2690 ga |
| ash | 0.6 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 32.6% | 300 ga |
| Retinol | 0.3 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.6% | 3750 ga |
| Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 3.2% | 3000 ga |
| Vitamini B4, choline | 14.7 mg | 500 mg | 2.9% | 2.8% | 3401 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 5.9% | 1667 ga |
| Vitamini B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 3.4% | 2857 ga |
| Vitamini B9, folate | Makilogalamu 6.8 | Makilogalamu 400 | 1.7% | 1.7% | 5882 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.03 | Makilogalamu 3 | 1% | 1% | 10000 ga |
| Vitamini C, ascorbic | 18.1 mg | 90 mg | 20.1% | 19.7% | 497 ga |
| Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 1% | 10000 ga |
| Vitamini E, alpha tocopherol, TE | 3.9 mg | 15 mg | 26% | 25.5% | 385 ga |
| Vitamini H, biotin | Makilogalamu 1.9 | Makilogalamu 50 | 3.8% | 3.7% | 2632 ga |
| Vitamini PP, NO | 0.5656 mg | 20 mg | 2.8% | 2.7% | 3536 ga |
| niacin | 0.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 189.8 mg | 2500 mg | 7.6% | 7.5% | 1317 ga |
| Calcium, CA | 26.1 mg | 1000 mg | 2.6% | 2.5% | 3831 ga |
| Mankhwala a magnesium, mg | 14.8 mg | 400 mg | 3.7% | 3.6% | 2703 ga |
| Sodium, Na | 23 mg | 1300 mg | 1.8% | 1.8% | 5652 ga |
| Sulufule, S | 18.7 mg | 1000 mg | 1.9% | 1.9% | 5348 ga |
| Phosphorus, P. | 42.2 mg | 800 mg | 5.3% | 5.2% | 1896 ga |
| Mankhwala, Cl | 39.5 mg | 2300 mg | 1.7% | 1.7% | 5823 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 285.8 | ~ | |||
| Wopanga, B. | Makilogalamu 56.5 | ~ | |||
| Iron, Faith | 0.9 mg | 18 mg | 5% | 4.9% | 2000 ga |
| Ayodini, ine | Makilogalamu 3.5 | Makilogalamu 150 | 2.3% | 2.3% | 4286 ga |
| Cobalt, Co. | Makilogalamu 2.9 | Makilogalamu 10 | 29% | 28.4% | 345 ga |
| Manganese, Mn | 0.1438 mg | 2 mg | 7.2% | 7.1% | 1391 ga |
| Mkuwa, Cu | Makilogalamu 88.2 | Makilogalamu 1000 | 8.8% | 8.6% | 1134 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 3.9 | Makilogalamu 70 | 5.6% | 5.5% | 1795 ga |
| Nickel, ndi | Makilogalamu 5.2 | ~ | |||
| Rubidium, Rb | Makilogalamu 34.9 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 17.3 | Makilogalamu 4000 | 0.4% | 0.4% | 23121 ga |
| Chrome, Kr | Makilogalamu 4.9 | Makilogalamu 50 | 9.8% | 9.6% | 1020 ga |
| Nthaka, Zn | 0.2722 mg | 12 mg | 2.3% | 2.3% | 4409 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.8 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 31.8 mg | pa 300 mg |
Mphamvu ndi 102 kcal.
Modzaza nkhaka mavitamini ndi michere yambiri monga: vitamini A - 33,3%, vitamini C - 20,1%, vitamini E - 26%, cobalt - 29%
- 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.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
CALORIE NDI CHIKHALIDWE CHOPEREKA CHA ZOKHUDZA ZOKHUDZA ZOKHUDZA nkhaka PER 100 g
- Tsamba 14
- Tsamba 24
- Tsamba 28
- Tsamba 899
- Tsamba 157
- Tsamba 40
- Tsamba 49
Tags: Momwe mungaphike