Zamkatimu
Zosakaniza Zamasamba appetizer ndi adyo (Mari national mbale)
| karoti | 306.0 (galamu) |
| anyezi | 210.0 (galamu) |
| tomato | 320.0 (galamu) |
| mafuta a mpendadzuwa | 95.0 (galamu) |
| madzi | 95.0 (galamu) |
| ufa wa tirigu, umafunika | 10.0 (galamu) |
| shuga | 25.0 (galamu) |
| adyo anyezi | 30.0 (galamu) |
Njira yokonzekera
Dulani yaiwisi peeled kaloti mu n'kupanga, anyezi mu theka mphete ndi sauté mu masamba mafuta. Tomato watsopano, kusema wedges, yokazinga. Masamba amaikidwa m'mbale, ufa wofiirira wothira madzi, mchere, zonunkhira zimawonjezeredwa ndikuwotchedwa. Pamapeto stewing, kuwonjezera shuga ndi finely akanadulidwa adyo. Kutumikira zokhwasula-khwasula ozizira 75-100 g pa kutumikira. Mukhoza kukongoletsa ndi sprigs 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 166.4 | Tsamba 1684 | 9.9% | 5.9% | 1012 ga |
| Mapuloteni | 1.7 ga | 76 ga | 2.2% | 1.3% | 4471 ga |
| mafuta | 12.5 ga | 56 ga | 22.3% | 13.4% | 448 ga |
| Zakudya | 12.5 ga | 219 ga | 5.7% | 3.4% | 1752 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 2.6 ga | 20 ga | 13% | 7.8% | 769 ga |
| Water | 127.1 ga | 2273 ga | 5.6% | 3.4% | 1788 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 4600 | Makilogalamu 900 | 511.1% | 307.2% | 20 ga |
| Retinol | 4.6 mg | ~ | |||
| Vitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 2.4% | 2500 ga |
| Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 2% | 3000 ga |
| Vitamini B4, choline | 0.7 mg | 500 mg | 0.1% | 0.1% | 71429 ga |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.4% | 2500 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 10.2 | Makilogalamu 400 | 2.6% | 1.6% | 3922 ga |
| Vitamini C, ascorbic | 8.9 mg | 90 mg | 9.9% | 5.9% | 1011 ga |
| Vitamini E, alpha tocopherol, TE | 5.7 mg | 15 mg | 38% | 22.8% | 263 ga |
| Vitamini H, biotin | Makilogalamu 0.7 | Makilogalamu 50 | 1.4% | 0.8% | 7143 ga |
| Vitamini PP, NO | 0.9822 mg | 20 mg | 4.9% | 2.9% | 2036 ga |
| niacin | 0.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 264.2 mg | 2500 mg | 10.6% | 6.4% | 946 ga |
| Calcium, CA | 35.1 mg | 1000 mg | 3.5% | 2.1% | 2849 ga |
| Pakachitsulo, Si | 0.05 mg | 30 mg | 0.2% | 0.1% | 60000 ga |
| Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 4.7% | 1290 ga |
| Sodium, Na | 25.8 mg | 1300 mg | 2% | 1.2% | 5039 ga |
| Sulufule, S | 28.4 mg | 1000 mg | 2.8% | 1.7% | 3521 ga |
| Phosphorus, P. | 59.2 mg | 800 mg | 7.4% | 4.4% | 1351 ga |
| Mankhwala, Cl | 59.5 mg | 2300 mg | 2.6% | 1.6% | 3866 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 294.6 | ~ | |||
| Wopanga, B. | Makilogalamu 199.6 | ~ | |||
| Vanadium, V | Makilogalamu 48.8 | ~ | |||
| Iron, Faith | 1 mg | 18 mg | 5.6% | 3.4% | 1800 ga |
| Ayodini, ine | Makilogalamu 4.4 | Makilogalamu 150 | 2.9% | 1.7% | 3409 ga |
| Cobalt, Co. | Makilogalamu 5 | Makilogalamu 10 | 50% | 30% | 200 ga |
| Lifiyamu, Li | Makilogalamu 2.9 | ~ | |||
| Manganese, Mn | 0.2562 mg | 2 mg | 12.8% | 7.7% | 781 ga |
| Mkuwa, Cu | Makilogalamu 109.9 | Makilogalamu 1000 | 11% | 6.6% | 910 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 12.2 | Makilogalamu 70 | 17.4% | 10.5% | 574 ga |
| Nickel, ndi | Makilogalamu 8.4 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.07 | ~ | |||
| Rubidium, Rb | Makilogalamu 203 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.08 | Makilogalamu 55 | 0.1% | 0.1% | 68750 ga |
| Titan, inu | Makilogalamu 0.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 43.5 | Makilogalamu 4000 | 1.1% | 0.7% | 9195 ga |
| Chrome, Kr | Makilogalamu 3.8 | Makilogalamu 50 | 7.6% | 4.6% | 1316 ga |
| Nthaka, Zn | 0.5782 mg | 12 mg | 4.8% | 2.9% | 2075 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 2.1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 7 ga | maulendo 100 г |
Mphamvu ndi 166,4 kcal.
Chakudya chamasamba ndi adyo (Mari national dish) mavitamini ndi mchere wambiri monga: vitamini A - 511,1%, vitamini E - 38%, cobalt - 50%, manganese - 12,8%, mkuwa - 11%, molybdenum - 17,4%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
KALORI NDI MANKHWALA A MANKHWALA A MAPHIRITSI OTHANDIZA Zakudya zamasamba ndi adyo (Mari national dish) PA 100 g.
- Tsamba 35
- Tsamba 41
- Tsamba 24
- Tsamba 899
- Tsamba 0
- Tsamba 334
- Tsamba 399
- Tsamba 149
Tags: Momwe mungaphike, zopatsa mphamvu za calorie 166,4 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Zakudya zamasamba ndi adyo (Mari national dish), Chinsinsi, zopatsa mphamvu, zakudya