Kupanga masamba

Kupanga masamba

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Zopatsa mphamvu zamasamba
Mavitamini omwe ali mumasamba:
Mchere wa masamba:

Zopatsa mphamvu zamasamba

masamba	Kalori (kcal)	mapuloteni (magalamu)	mafuta (magalamu)	Zakudya (magalamu)
Biringanya	24	1.2	0.1	4.5
Rutabaga	37	1.2	0.1	7.7
Ginger (mizu)	80	1.8	0.8	17.8
Zukini	24	0.6	0.3	4.6
Kabichi	28	1.8	0.1	4.7
Burokoli	34	2.8	0.4	6.6
Brussels zikumera	35	4.8	0.3	3.1
Sauerkraut	23	1.8	0.1	3
Kohlrabi	44	2.8	0.1	7.9
Kabichi, chofiira,	26	0.8	0.2	5.1
Kabichi	16	1.2	0.2	2
Makapu a Savoy	28	1.2	0.1	6
Kolifulawa	30	2.5	0.3	4.2
Mbatata	77	2	0.4	16.3
Liki	36	2	0.2	6.3
Anyezi	41	1.4	0.2	8.2
Kaloti	35	1.3	0.1	6.9
Nyanja	25	0.9	0.2	3
Mkhaka	14	0.8	0.1	2.5
Kutali	34	4.6	0.4	5.5
Tsabola wokoma (Chibugariya)	26	1.3	0.1	4.9
Phwetekere (phwetekere)	24	1.1	0.2	3.8
Radishes	20	1.2	0.1	3.4
Turnips	32	1.5	0.1	6.2
Beets	42	1.5	0.1	8.8
Selari (muzu)	34	1.3	0.3	6.5
Atitchoku ku Yerusalemu	61	2.1	0.1	12.8
Dzungu	22	1	0.1	4.4
Adyo	149	6.5	0.5	29.9

M'matawuni otsatirawa, mfundo zowunikira zomwe zimapitilira mavitamini (mchere) tsiku lililonse. Wodulira mzere pansi adawonetsera mitengo kuyambira 50% mpaka 100% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).

Mavitamini omwe ali mumasamba:

masamba	vitamini A	vitamini B1	vitamini B2	vitamini C	vitamini E	Vitamini PP
Biringanya	3 mg	0.04 mg	0.05 mg	5 mg	0.1 mg	0.8 mg
Rutabaga	8 mcg	0.05 mg	0.05 mg	30 mg	0.1 mg	1.1 mg
Ginger (mizu)	0 mcg	0.02 mg	0.03 mg	5 mg	0.3 mg	0.7 mg
Zukini	5 p	0.03 mg	0.03 mg	15 mg	0.1 mg	0.7 mg
Kabichi	3 mg	0.03 mg	0.04 mg	45 mg	0.1 mg	0.9 mg
Burokoli	386 mcg	0.07 mg	0.12 mg		0.8 mg	1.1 mg
Brussels zikumera	50 mcg	0.1 mg	0.2 mg		1 mg	1.5 mg
Sauerkraut	0 mcg	0.02 mg	0.02 mg	30 mg	0.1 mg	0.6 mg
Kohlrabi	17 mcg	0.06 mg	0.05 mg	50 mg	0.2 mg	1.2 mg
Kabichi, chofiira,	17 mcg	0.05 mg	0.05 mg	60 mg	0.1 mg	0.5 mg
Kabichi	16 mg	0.04 mg	0.05 mg	27 mg	0.1 mg	0.6 mg
Makapu a Savoy	3 mg	0.04 mg	0.05 mg	5 mg	0 mg	0.8 mg
Kolifulawa	3 mg	0.1 mg	0.1 mg		0.2 mg	1 mg
Mbatata	3 mg	0.12 mg	0.07 mg	20 mg	0.1 mg	1.8 mg
Burdock (muzu)	0 mcg	0.01 mg	0.03 mg	3 mg	0.4 mg	0.3 mg
Liki	333 mcg	0.1 mg	0.04 mg	35 mg	0.8 mg	0.8 mg
Anyezi	0 mcg	0.05 mg	0.02 mg	10 mg	0.2 mg	0.5 mg
Kaloti		0.06 mg	0.07 mg	5 mg	0.4 mg	1.1 mg
Nyanja	3 mg	0.04 mg	0.06 mg	2 mg	0 mg	0.5 mg
Mkhaka	10 p	0.03 mg	0.04 mg	10 mg	0.1 mg	0.3 mg
Kutali	181 mcg	0.02 mg	0.21 mg	26.6 mg	0 mg	4.9 mg
Tsabola wokoma (Chibugariya)	250 mcg	0.08 mg	0.09 mg		0.7 mg	1 mg
Phwetekere (phwetekere)	133 mcg	0.06 mg	0.04 mg	25 mg	0.7 mg	0.7 mg
Radishes	0 mcg	0.01 mg	0.04 mg	25 mg	0.1 mg	0.3 mg
Turnips	17 mcg	0.05 mg	0.04 mg	20 mg	0.1 mg	1.1 mg
Beets	2 mg	0.02 mg	0.04 mg	10 mg	0.1 mg	0.4 mg
Selari (muzu)	3 mg	0.03 mg	0.06 mg	8 mg	0.5 mg	1.2 mg
Atitchoku ku Yerusalemu	2 mg	0.07 mg	0.06 mg	6 mg	0.2 mg	1.6 mg
Dzungu	250 mcg	0.05 mg	0.06 mg	8 mg	0.4 mg	0.7 mg
Adyo	0 mcg	0.08 mg	0.08 mg	10 mg	0.3 mg	2.8 mg

Mchere wa masamba:

masamba	Potaziyamu	kashiamu	mankhwala enaake a	Phosphorus	Sodium	Iron
Biringanya	238 mg	15 mg	9 mg	34 mg	6 mg	0.4 p
Rutabaga	238 mg	40 mg	14 mg	41 mg	10 mg	1.5 ga
Ginger (mizu)	415 mg	16 mg	43 mg	34 mg	13 mg	0.6 p
Zukini	238 mg	15 mg	9 mg	12 mg	2 mg	0.4 p
Kabichi	300 mg	48 mg	16 mg	31 mg	13 mg	0.6 p
Burokoli	316 mg	47 mg	21 mg	66 mg	33 mg	0.73 p
Brussels zikumera	375 mg	34 mg	40 mg	78 mg	7 mg	1.3 p
Sauerkraut	300 mg	48 mg	16 mg	31 mg	930 mg	0.6 p
Kohlrabi	370 mg	46 mg	30 mg	50 mg	10 mg	0.6 p
Kabichi, chofiira,	302 mg	53 mg	16 mg	32 mg	4 mg	0.6 p
Kabichi	238 mg	77 mg	13 mg	29 mg	9 mg	0.3 mcg
Makapu a Savoy	238 mg	15 mg	9 mg	34 mg	20 mg	0.4 p
Kolifulawa	210 mg	26 mg	17 mg	51 mg	10 mg	1.4 mcg
Mbatata	568 mg	10 mg	23 mg	58 mg	5 mg	0.9 p
Burdock (muzu)	308 mg	41 mg	38 mg	51 mg	5 mg	0.8 p
Liki	225 mg	87 mg	10 mg	58 mg	50 mg	1 p
Anyezi	175 mg	31 mg	14 mg	58 mg	4 mg	0.8 p
Kaloti	200 mg	27 mg	38 mg	55 mg	21 mg	0.7 p
Nyanja	970 mg	40 mg	170 mg	55 mg	520 mg
Mkhaka	141 mg	23 mg	14 mg	42 mg	8 mg	0.6 p
Kutali	370 mg	32 mg	34 mg	101 mg	1 mg	1.3 p
Tsabola wokoma (Chibugariya)	163 mg	8 mg	7 mg	16 mg	2 mg	0.5 mcg
Phwetekere (phwetekere)	290 mg	14 mg	20 mg	26 mg	3 mg	0.9 p
Radishes	255 mg	39 mg	13 mg	44 mg	10 mg	1 p
Turnips	238 mg	49 mg	17 mg	34 mg	17 mg	0.9 p
Beets	288 mg	37 mg	22 mg	43 mg	46 mg	1.4 mcg
Selari (muzu)	393 mg	63 mg	33 mg	27 mg	77 mg	0.5 mcg
Atitchoku ku Yerusalemu	200 mg	20 mg	12 mg	78 mg	3 mg	0.4 p
Dzungu	204 mg	25 mg	14 mg	25 mg	4 mg	0.4 p
Adyo	260 mg	180 mg	30 mg	100 mg	17 mg	1.5 ga

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