Zosakaniza Masamba ogulitsa zakudya
| mkhaka | 20.0 (galamu) |
| tomato | 20.0 (galamu) |
| nandolo zobiriwira | 20.0 (galamu) |
| kolifulawa | 15.0 (galamu) |
| tsabola wobiriwira wokoma | 5.0 (galamu) |
| parsley | 2.0 (galamu) |
| Kuvala saladi | 20.0 (galamu) |
Njira yokonzekera
Kulemera kwa kolifulawa wowiritsa kumawonetsedwa. Nkhaka zosenda zimadulidwa, tomato wokonzeka amadulidwa, kolifulawa amawiritsa m'madzi amchere ndikuwasungunulira tating'onoting'ono tating'ono. Nkhaka zodulidwa zimayikidwa mu galasi, kenako tomato, kolifulawa pamwamba. Saladi amatsanulidwa ndi kuvala. Pa tchuthi, amakongoletsa ndi tsabola zamzitini ndi parsley.
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 147.4 | Tsamba 1684 | 8.8% | 6% | 1142 ga |
| Mapuloteni | 1.8 ga | 76 ga | 2.4% | 1.6% | 4222 ga |
| mafuta | 12.8 ga | 56 ga | 22.9% | 15.5% | 438 ga |
| Zakudya | 6.6 ga | 219 ga | 3% | 2% | 3318 ga |
| zidulo zamagulu | 19.8 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.6 ga | 20 ga | 8% | 5.4% | 1250 ga |
| Water | 94.6 ga | 2273 ga | 4.2% | 2.8% | 2403 ga |
| ash | 0.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 500 | Makilogalamu 900 | 55.6% | 37.7% | 180 ga |
| Retinol | 0.5 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 4.5% | 1500 ga |
| Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3% | 2250 ga |
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 5.4% | 1250 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.4% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 14.3 | Makilogalamu 400 | 3.6% | 2.4% | 2797 ga |
| Vitamini C, ascorbic | 36.8 mg | 90 mg | 40.9% | 27.7% | 245 ga |
| Vitamini E, alpha tocopherol, TE | 6.1 mg | 15 mg | 40.7% | 27.6% | 246 ga |
| Vitamini H, biotin | Makilogalamu 1.8 | Makilogalamu 50 | 3.6% | 2.4% | 2778 ga |
| Vitamini PP, NO | 0.9988 mg | 20 mg | 5% | 3.4% | 2002 ga |
| niacin | 0.7 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 199.3 mg | 2500 mg | 8% | 5.4% | 1254 ga |
| Calcium, CA | 25.5 mg | 1000 mg | 2.6% | 1.8% | 3922 ga |
| Mankhwala a magnesium, mg | 19.9 mg | 400 mg | 5% | 3.4% | 2010 ga |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 0.7% | 9286 ga |
| Sulufule, S | 3.4 mg | 1000 mg | 0.3% | 0.2% | 29412 ga |
| Phosphorus, P. | 49.9 mg | 800 mg | 6.2% | 4.2% | 1603 ga |
| Mankhwala, Cl | 319.5 mg | 2300 mg | 13.9% | 9.4% | 720 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 91.2 | ~ | |||
| Wopanga, B. | Makilogalamu 24.2 | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 3% | 2250 ga |
| Ayodini, ine | Makilogalamu 1.1 | Makilogalamu 150 | 0.7% | 0.5% | 13636 ga |
| Cobalt, Co. | Makilogalamu 1.6 | Makilogalamu 10 | 16% | 10.9% | 625 ga |
| Manganese, Mn | 0.0693 mg | 2 mg | 3.5% | 2.4% | 2886 ga |
| Mkuwa, Cu | Makilogalamu 45.9 | Makilogalamu 1000 | 4.6% | 3.1% | 2179 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 2.2 | Makilogalamu 70 | 3.1% | 2.1% | 3182 ga |
| Nickel, ndi | Makilogalamu 2.7 | ~ | |||
| Rubidium, Rb | Makilogalamu 32.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 7.9 | Makilogalamu 4000 | 0.2% | 0.1% | 50633 ga |
| Chrome, Kr | Makilogalamu 2.3 | Makilogalamu 50 | 4.6% | 3.1% | 2174 ga |
| Nthaka, Zn | 0.0912 mg | 12 mg | 0.8% | 0.5% | 13158 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 1.5 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 3.5 ga | maulendo 100 г |
Mphamvu ndi 147,4 kcal.
Masamba ogulitsa saladi mavitamini ndi michere yambiri monga: vitamini A - 55,6%, vitamini C - 40,9%, vitamini E - 40,7%, chlorine - 13,9%, cobalt - 16%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZITSA ZOKHUDZA
- Tsamba 14
- Tsamba 24
- Tsamba 40
- Tsamba 30
- Tsamba 26
- Tsamba 49
Tags: Momwe mungaphikire, zopatsa mphamvu zokwana 147,4 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Masamba omwera saladi, Chinsinsi, zopatsa mphamvu, zakudya