Zamkatimu
Zosakaniza Mbatata yushka ndi zukini ndi tomato
| mbatata | 240.0 (galamu) |
| sikwashi | 100.0 (galamu) |
| tomato | 100.0 (galamu) |
| karoti | 40.0 (galamu) |
| muzu wa parsley | 30.0 (galamu) |
| anyezi | 40.0 (galamu) |
| margarine | 30.0 (galamu) |
| Nyama msuzi mandala | 750.0 (galamu) |
| kirimu | 50.0 (galamu) |
| parsley | 8.0 (galamu) |
Njira yokonzekera
Mbatata zokonzekera zimadulidwa mu magawo, zukini ndi njere ndi zikopa zimachotsedwa, tomato - mu magawo, kaloti, parsley ndi anyezi - mu cubes yaying'ono. Kaloti ndi anyezi zimadulidwa. Mbatata imayikidwa mu msuzi wowira, kubweretsa kwa chithupsa, pambuyo pa mphindi 5-10, onjezerani zukini, tomato, mizu ya parsley, sautéed masamba ndi kuphika mpaka wachifundo. Mphindi 5-10 isanathe kuphika, ikani zonunkhira, mchere. Mukachoka, ikani kirimu wowawasa ndi parsley wodulidwa bwino mu supu.
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 74.6 | Tsamba 1684 | 4.4% | 5.9% | 2257 ga |
| Mapuloteni | 3.5 ga | 76 ga | 4.6% | 6.2% | 2171 ga |
| mafuta | 4.3 ga | 56 ga | 7.7% | 10.3% | 1302 ga |
| Zakudya | 6 ga | 219 ga | 2.7% | 3.6% | 3650 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.9 ga | 20 ga | 4.5% | 6% | 2222 ga |
| Water | 123.4 ga | 2273 ga | 5.4% | 7.2% | 1842 ga |
| ash | 0.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 500 | Makilogalamu 900 | 55.6% | 74.5% | 180 ga |
| Retinol | 0.5 mg | ~ | |||
| Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4.4% | 3000 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.5% | 1800 ga |
| Vitamini B4, choline | 8.7 mg | 500 mg | 1.7% | 2.3% | 5747 ga |
| Vitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.7% | 5000 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.7% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 2.4% | 5714 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.09 | Makilogalamu 3 | 3% | 4% | 3333 ga |
| Vitamini C, ascorbic | 7.6 mg | 90 mg | 8.4% | 11.3% | 1184 ga |
| Vitamini D, calciferol | Makilogalamu 0.02 | Makilogalamu 10 | 0.2% | 0.3% | 50000 ga |
| Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 6.3% | 2143 ga |
| Vitamini H, biotin | Makilogalamu 0.6 | Makilogalamu 50 | 1.2% | 1.6% | 8333 ga |
| Vitamini PP, NO | 1.681 mg | 20 mg | 8.4% | 11.3% | 1190 ga |
| niacin | 1.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 266 mg | 2500 mg | 10.6% | 14.2% | 940 ga |
| Calcium, CA | 17 mg | 1000 mg | 1.7% | 2.3% | 5882 ga |
| Mankhwala a magnesium, mg | 14.9 mg | 400 mg | 3.7% | 5% | 2685 ga |
| Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 2% | 6771 ga |
| Sulufule, S | 19.6 mg | 1000 mg | 2% | 2.7% | 5102 ga |
| Phosphorus, P. | 53.2 mg | 800 mg | 6.7% | 9% | 1504 ga |
| Mankhwala, Cl | 28.4 mg | 2300 mg | 1.2% | 1.6% | 8099 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 248.5 | ~ | |||
| Wopanga, B. | Makilogalamu 55 | ~ | |||
| Vanadium, V | Makilogalamu 42.2 | ~ | |||
| Iron, Faith | 0.9 mg | 18 mg | 5% | 6.7% | 2000 ga |
| Ayodini, ine | Makilogalamu 3 | Makilogalamu 150 | 2% | 2.7% | 5000 ga |
| Cobalt, Co. | Makilogalamu 2.3 | Makilogalamu 10 | 23% | 30.8% | 435 ga |
| Lifiyamu, Li | Makilogalamu 19.9 | ~ | |||
| Manganese, Mn | 0.0736 mg | 2 mg | 3.7% | 5% | 2717 ga |
| Mkuwa, Cu | Makilogalamu 58 | Makilogalamu 1000 | 5.8% | 7.8% | 1724 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4 | Makilogalamu 70 | 5.7% | 7.6% | 1750 ga |
| Nickel, ndi | Makilogalamu 3 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 2.1 | ~ | |||
| Rubidium, Rb | Makilogalamu 158.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.01 | Makilogalamu 55 | 550000 ga | ||
| Zamadzimadzi, F | Makilogalamu 15.5 | Makilogalamu 4000 | 0.4% | 0.5% | 25806 ga |
| Chrome, Kr | Makilogalamu 3.4 | Makilogalamu 50 | 6.8% | 9.1% | 1471 ga |
| Nthaka, Zn | 0.2661 mg | 12 mg | 2.2% | 2.9% | 4510 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 3.9 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.9 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 4.3 mg | pa 300 mg |
Mphamvu ndi 74,6 kcal.
Mbatata yushka ndi zukini ndi tomato mavitamini ndi michere yambiri monga: vitamini A - 55,6%, cobalt - 23%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Kalori ndi kaphatikizidwe kakemedwe ka Mphikidwe ZOPHUNZITSA Mbatata yushka ndi zukini ndi tomato PA 100 g
- Tsamba 77
- Tsamba 24
- Tsamba 24
- Tsamba 35
- Tsamba 51
- Tsamba 41
- Tsamba 743
- Tsamba 162
- Tsamba 49
Tags: Kodi kuphika, kalori okhutira 74,6 kcal, mankhwala zikuchokera, zakudya mtengo, zimene mavitamini, mchere, kuphika njira Mbatata yushka ndi zukini ndi tomato, Chinsinsi, zopatsa mphamvu, zakudya