Zamkatimu
Zosakaniza ragout yamasamba (njira yachiwiri)
| mbatata | 267.0 (galamu) |
| karoti | 199.0 (galamu) |
| muzu wa parsley | 51.0 (galamu) |
| anyezi | 143.0 (galamu) |
| mpiru | 215.0 (galamu) |
| Kabichi woyera | 150.0 (galamu) |
| mafuta ophika | 40.0 (galamu) |
| Msuzi wofiira kwambiri | 300.0 (galamu) |
| dzungu | 171.0 (galamu) |
| adyo anyezi | 4.0 (galamu) |
| nandolo zakuda tsabola | 0.2 (galamu) |
| Tsamba la Bay | 0.08 (galamu) |
Njira yokonzekera
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 107.7 | Tsamba 1684 | 6.4% | 5.9% | 1564 ga |
| Mapuloteni | 3 ga | 76 ga | 3.9% | 3.6% | 2533 ga |
| mafuta | 5.3 ga | 56 ga | 9.5% | 8.8% | 1057 ga |
| Zakudya | 12.7 ga | 219 ga | 5.8% | 5.4% | 1724 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 2.6 ga | 20 ga | 13% | 12.1% | 769 ga |
| Water | 132.5 ga | 2273 ga | 5.8% | 5.4% | 1715 ga |
| ash | 1.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 2000 | Makilogalamu 900 | 222.2% | 206.3% | 45 ga |
| Retinol | 2 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.9% | 1875 ga |
| Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 4.6% | 2000 ga |
| Vitamini B4, choline | 0.9 mg | 500 mg | 0.2% | 0.2% | 55556 ga |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.7% | 2500 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 9.3% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 9.2 | Makilogalamu 400 | 2.3% | 2.1% | 4348 ga |
| Vitamini C, ascorbic | 11.2 mg | 90 mg | 12.4% | 11.5% | 804 ga |
| Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.2% | 7500 ga |
| Vitamini H, biotin | Makilogalamu 0.2 | Makilogalamu 50 | 0.4% | 0.4% | 25000 ga |
| Vitamini PP, NO | 1.698 mg | 20 mg | 8.5% | 7.9% | 1178 ga |
| niacin | 1.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 423.6 mg | 2500 mg | 16.9% | 15.7% | 590 ga |
| Calcium, CA | 38.9 mg | 1000 mg | 3.9% | 3.6% | 2571 ga |
| Pakachitsulo, Si | 0.07 mg | 30 mg | 0.2% | 0.2% | 42857 ga |
| Mankhwala a magnesium, mg | 28.6 mg | 400 mg | 7.2% | 6.7% | 1399 ga |
| Sodium, Na | 16.1 mg | 1300 mg | 1.2% | 1.1% | 8075 ga |
| Sulufule, S | 27.4 mg | 1000 mg | 2.7% | 2.5% | 3650 ga |
| Phosphorus, P. | 64.9 mg | 800 mg | 8.1% | 7.5% | 1233 ga |
| Mankhwala, Cl | 39.3 mg | 2300 mg | 1.7% | 1.6% | 5852 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 431.4 | ~ | |||
| Wopanga, B. | Makilogalamu 125 | ~ | |||
| Vanadium, V | Makilogalamu 59.1 | ~ | |||
| Iron, Faith | 1.2 mg | 18 mg | 6.7% | 6.2% | 1500 ga |
| Ayodini, ine | Makilogalamu 3.6 | Makilogalamu 150 | 2.4% | 2.2% | 4167 ga |
| Cobalt, Co. | Makilogalamu 3 | Makilogalamu 10 | 30% | 27.9% | 333 ga |
| Lifiyamu, Li | Makilogalamu 20.6 | ~ | |||
| Manganese, Mn | 0.1575 mg | 2 mg | 7.9% | 7.3% | 1270 ga |
| Mkuwa, Cu | Makilogalamu 104.5 | Makilogalamu 1000 | 10.5% | 9.7% | 957 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.6 | Makilogalamu 70 | 10.9% | 10.1% | 921 ga |
| Nickel, ndi | Makilogalamu 4.9 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.09 | ~ | |||
| Rubidium, Rb | Makilogalamu 192.8 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.1 | Makilogalamu 55 | 0.2% | 0.2% | 55000 ga |
| Titan, inu | Makilogalamu 0.2 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 38.7 | Makilogalamu 4000 | 1% | 0.9% | 10336 ga |
| Chrome, Kr | Makilogalamu 4.1 | Makilogalamu 50 | 8.2% | 7.6% | 1220 ga |
| Nthaka, Zn | 0.3992 mg | 12 mg | 3.3% | 3.1% | 3006 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 5.3 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 6.5 ga | maulendo 100 г |
Mphamvu ndi 107,7 kcal.
Msuzi wa masamba (njira yachiwiri) mavitamini ndi michere yambiri monga: vitamini A - 222,2%, vitamini C - 12,4%, potaziyamu - 16,9%, cobalt - 30%
- 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.
- 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.
Zakudya za kalori NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Masamba (2st option) PER 100 g
- Tsamba 77
- Tsamba 35
- Tsamba 51
- Tsamba 41
- Tsamba 32
- Tsamba 28
- Tsamba 897
- Tsamba 22
- Tsamba 149
- Tsamba 255
- Tsamba 313
Tags: Momwe mungamaphike