Zamkatimu
Zosakaniza Kukwapulidwa kirimu kapena kirimu wowawasa
| kirimu | 900.0 (galamu) |
| ufa wosakaniza | 150.0 (galamu) |
Njira yokonzekera
Kirimu wozizira kapena kirimu wowawasa amatsanulira mu chidebe choyera, chowotcha ndi 1/3 ya voliyumu yake ndikukwapulidwa mpaka chithovu chakuda, chofewa komanso chokhazikika. Mu kirimu chokwapulidwa kapena kirimu wowawasa, onjezerani ufa woyengedwa bwino. Popereka, kirimu wokwapulidwa kapena kirimu wowawasa amayikidwa m'mbale. Zakudya zonona zimatha kutulutsidwa ndi kupanikizana, kapena malalanje, kapena ma tangerines (30 g potumikira), kapena chokoleti (3-5 g potumikira).
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 231.3 | Tsamba 1684 | 13.7% | 5.9% | 728 ga |
| Mapuloteni | 2.4 ga | 76 ga | 3.2% | 1.4% | 3167 ga |
| mafuta | 17.3 ga | 56 ga | 30.9% | 13.4% | 324 ga |
| Zakudya | 17.5 ga | 219 ga | 8% | 3.5% | 1251 ga |
| Water | 0.02 ga | 2273 ga | 11365000 ga | ||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 9.6% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.9% | 5000 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.4% | 1800 ga |
| Vitamini B4, choline | 41.3 mg | 500 mg | 8.3% | 3.6% | 1211 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 2.6% | 1667 ga |
| Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 1.1% | 4000 ga |
| Vitamini B9, folate | Makilogalamu 6.5 | Makilogalamu 400 | 1.6% | 0.7% | 6154 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 5.8% | 750 ga |
| Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
| Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
| Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 1.4% | 3000 ga |
| Vitamini H, biotin | Makilogalamu 3.5 | Makilogalamu 50 | 7% | 3% | 1429 ga |
| Vitamini PP, NO | 0.4884 mg | 20 mg | 2.4% | 1% | 4095 ga |
| niacin | 0.09 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 94.9 mg | 2500 mg | 3.8% | 1.6% | 2634 ga |
| Calcium, CA | 74.9 mg | 1000 mg | 7.5% | 3.2% | 1335 ga |
| Mankhwala a magnesium, mg | 6.9 mg | 400 mg | 1.7% | 0.7% | 5797 ga |
| Sodium, Na | 30.5 mg | 1300 mg | 2.3% | 1% | 4262 ga |
| Phosphorus, P. | 52 mg | 800 mg | 6.5% | 2.8% | 1538 ga |
| Mankhwala, Cl | 62.4 mg | 2300 mg | 2.7% | 1.2% | 3686 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.2 mg | 18 mg | 1.1% | 0.5% | 9000 ga |
| Ayodini, ine | Makilogalamu 7.8 | Makilogalamu 150 | 5.2% | 2.2% | 1923 ga |
| Cobalt, Co. | Makilogalamu 0.3 | Makilogalamu 10 | 3% | 1.3% | 3333 ga |
| Manganese, Mn | 0.0026 mg | 2 mg | 0.1% | 76923 ga | |
| Mkuwa, Cu | Makilogalamu 18.2 | Makilogalamu 1000 | 1.8% | 0.8% | 5495 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4.3 | Makilogalamu 70 | 6.1% | 2.6% | 1628 ga |
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.2% | 18333 ga |
| Zamadzimadzi, F | Makilogalamu 14.7 | Makilogalamu 4000 | 0.4% | 0.2% | 27211 ga |
| Nthaka, Zn | 0.2254 mg | 12 mg | 1.9% | 0.8% | 5324 ga |
Mphamvu ndi 231,3 kcal.
Kirimu wokwapulidwa kapena kirimu wowawasa mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini B12 - 13,3%
- 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.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Kirimu kirimu wowawasa PER 100 g
- Tsamba 119
- Tsamba 399
Tags: Momwe mungamaphike