Zosakaniza saladi m'mudzi
| mbatata | 75.0 (galamu) |
| porcini bowa | 25.0 (galamu) |
| anyezi | 20.0 (galamu) |
| kabichi yoyera, sauerkraut | 20.0 (galamu) |
| Kuvala saladi | 20.0 (galamu) |
Njira yokonzekera
Kulemera kwake kwa mbatata yosenda yophika komanso kulemera kwa bowa wowiritsa kumawonetsedwa. Mbatata zophika zophika zimadulidwa mu magawo, sauerkraut yokonzeka imadulidwa. Wiritsani bowa watsopano, kudula mu magawo. Phatikizani mbatata yodulidwa, bowa ndi kabichi, nyengo ndi kuvala. Pa tchuthi, mutha kukongoletsa ndi 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 113.7 | Tsamba 1684 | 6.8% | 6% | 1481 ga |
| Mapuloteni | 2.6 ga | 76 ga | 3.4% | 3% | 2923 ga |
| mafuta | 7.2 ga | 56 ga | 12.9% | 11.3% | 778 ga |
| Zakudya | 10.1 ga | 219 ga | 4.6% | 4% | 2168 ga |
| zidulo zamagulu | 10.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 2.8 ga | 20 ga | 14% | 12.3% | 714 ga |
| Water | 109.3 ga | 2273 ga | 4.8% | 4.2% | 2080 ga |
| ash | 1.6 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 1% | 9000 ga |
| Retinol | 0.01 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 5.3% | 1667 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 4.9% | 1800 ga |
| Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 10.6% | 833 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.8% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 12.8 | Makilogalamu 400 | 3.2% | 2.8% | 3125 ga |
| Vitamini C, ascorbic | 15.8 mg | 90 mg | 17.6% | 15.5% | 570 ga |
| Vitamini E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 17% | 517 ga |
| Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.4% | 25000 ga |
| Vitamini PP, NO | 2.0316 mg | 20 mg | 10.2% | 9% | 984 ga |
| niacin | 1.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 480.5 mg | 2500 mg | 19.2% | 16.9% | 520 ga |
| Calcium, CA | 21.7 mg | 1000 mg | 2.2% | 1.9% | 4608 ga |
| Mankhwala a magnesium, mg | 21.3 mg | 400 mg | 5.3% | 4.7% | 1878 ga |
| Sodium, Na | 133.1 mg | 1300 mg | 10.2% | 9% | 977 ga |
| Sulufule, S | 37.7 mg | 1000 mg | 3.8% | 3.3% | 2653 ga |
| Phosphorus, P. | 69.2 mg | 800 mg | 8.7% | 7.7% | 1156 ga |
| Mankhwala, Cl | 196.5 mg | 2300 mg | 8.5% | 7.5% | 1170 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 535.8 | ~ | |||
| Wopanga, B. | Makilogalamu 95.7 | ~ | |||
| Vanadium, V | Makilogalamu 81.5 | ~ | |||
| Iron, Faith | 0.9 mg | 18 mg | 5% | 4.4% | 2000 ga |
| Ayodini, ine | Makilogalamu 3.2 | Makilogalamu 150 | 2.1% | 1.8% | 4688 ga |
| Cobalt, Co. | Makilogalamu 4.8 | Makilogalamu 10 | 48% | 42.2% | 208 ga |
| Lifiyamu, Li | Makilogalamu 42.1 | ~ | |||
| Manganese, Mn | 0.1757 mg | 2 mg | 8.8% | 7.7% | 1138 ga |
| Mkuwa, Cu | Makilogalamu 91.2 | Makilogalamu 1000 | 9.1% | 8% | 1096 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 4.7 | Makilogalamu 70 | 6.7% | 5.9% | 1489 ga |
| Nickel, ndi | Makilogalamu 3.2 | ~ | |||
| Rubidium, Rb | Makilogalamu 356.4 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 33.1 | Makilogalamu 4000 | 0.8% | 0.7% | 12085 ga |
| Chrome, Kr | Makilogalamu 7 | Makilogalamu 50 | 14% | 12.3% | 714 ga |
| Nthaka, Zn | 0.4015 mg | 12 mg | 3.3% | 2.9% | 2989 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 6.9 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 2.5 ga | maulendo 100 г |
Mphamvu ndi 113,7 kcal.
Rustic saladi mavitamini ndi michere yambiri monga: vitamini B5 - 12%, vitamini C - 17,6%, vitamini E - 19,3%, potaziyamu - 19,2%, cobalt - 48%, chromium - 14%
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA
- Tsamba 77
- Tsamba 34
- Tsamba 41
- Tsamba 23
Tags: Momwe mungaphike, kalori 113,7 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika