Zosakaniza Nyama Yamchere Vinaigrette
ng'ombe, mwachifundo | 400.0 (galamu) |
mbatata | 6.0 (chidutswa) |
kama | 1.0 (chidutswa) |
nkhaka kuzifutsa | 200.0 (galamu) |
anyezi wobiriwira | 100.0 (galamu) |
dzira la nkhuku | 2.0 (chidutswa) |
shuga | 10.0 (galamu) |
viniga | 1.0 (supuni ya tebulo) |
mayonesi | 150.0 (galamu) |
tsabola wofiira pansi | 0.1 (galamu) |
mpiru wa tebulo | 1.0 (supuni ya tiyi) |
mchere wa tebulo | 10.0 (galamu) |
Njira yokonzekera
Dulani nkhaka zosenda ndi mbatata mu magawo oonda. Dulani nyama mzidutswa tating'ono, ikani chilichonse m'mbale ndikusakaniza mayonesi, viniga, mchere, tsabola, mpiru ndi anyezi wobiriwira wodulidwa. Ikani vinaigrette mu slide mu mbale ya saladi, kongoletsani ndi magawo a beetroot, mphete za mazira ophika kwambiri ndipo, ngati mukufuna, masamba a saladi, ndikuwaza katsabola.
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 215 | Tsamba 1684 | 12.8% | 6% | 783 ga |
Mapuloteni | 10.3 ga | 76 ga | 13.6% | 6.3% | 738 ga |
mafuta | 15.4 ga | 56 ga | 27.5% | 12.8% | 364 ga |
Zakudya | 9.5 ga | 219 ga | 4.3% | 2% | 2305 ga |
zidulo zamagulu | 30.4 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.8 ga | 20 ga | 9% | 4.2% | 1111 ga |
Water | 76 ga | 2273 ga | 3.3% | 1.5% | 2991 ga |
ash | 1.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 10.3% | 450 ga |
Retinol | 0.2 mg | ~ | |||
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.2% | 2143 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.6% | 1800 ga |
Vitamini B4, choline | 42.7 mg | 500 mg | 8.5% | 4% | 1171 ga |
Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 3.7% | 1250 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 7% | 667 ga |
Vitamini B9, folate | Makilogalamu 8.9 | Makilogalamu 400 | 2.2% | 1% | 4494 ga |
Vitamini B12, cobalamin | Makilogalamu 0.9 | Makilogalamu 3 | 30% | 14% | 333 ga |
Vitamini C, ascorbic | 6.4 mg | 90 mg | 7.1% | 3.3% | 1406 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.9% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 4.2 mg | 15 mg | 28% | 13% | 357 ga |
Vitamini H, biotin | Makilogalamu 2.6 | Makilogalamu 50 | 5.2% | 2.4% | 1923 ga |
Vitamini PP, NO | 3.9098 mg | 20 mg | 19.5% | 9.1% | 512 ga |
niacin | 2.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 452.2 mg | 2500 mg | 18.1% | 8.4% | 553 ga |
Calcium, CA | 33.2 mg | 1000 mg | 3.3% | 1.5% | 3012 ga |
Mankhwala a magnesium, mg | 24.4 mg | 400 mg | 6.1% | 2.8% | 1639 ga |
Sodium, Na | 105.1 mg | 1300 mg | 8.1% | 3.8% | 1237 ga |
Sulufule, S | 122.3 mg | 1000 mg | 12.2% | 5.7% | 818 ga |
Phosphorus, P. | 128.3 mg | 800 mg | 16% | 7.4% | 624 ga |
Mankhwala, Cl | 533.5 mg | 2300 mg | 23.2% | 10.8% | 431 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 420.5 | ~ | |||
Wopanga, B. | Makilogalamu 77.7 | ~ | |||
Vanadium, V | Makilogalamu 73.3 | ~ | |||
Iron, Faith | 2.2 mg | 18 mg | 12.2% | 5.7% | 818 ga |
Ayodini, ine | Makilogalamu 7.7 | Makilogalamu 150 | 5.1% | 2.4% | 1948 ga |
Cobalt, Co. | Makilogalamu 6.6 | Makilogalamu 10 | 66% | 30.7% | 152 ga |
Lifiyamu, Li | Makilogalamu 34.5 | ~ | |||
Manganese, Mn | 0.1712 mg | 2 mg | 8.6% | 4% | 1168 ga |
Mkuwa, Cu | Makilogalamu 163.3 | Makilogalamu 1000 | 16.3% | 7.6% | 612 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 12 | Makilogalamu 70 | 17.1% | 8% | 583 ga |
Nickel, ndi | Makilogalamu 7 | ~ | |||
Kutsogolera, Sn | Makilogalamu 30.1 | ~ | |||
Rubidium, Rb | Makilogalamu 266.4 | ~ | |||
Zamadzimadzi, F | Makilogalamu 44.3 | Makilogalamu 4000 | 1.1% | 0.5% | 9029 ga |
Chrome, Kr | Makilogalamu 10.2 | Makilogalamu 50 | 20.4% | 9.5% | 490 ga |
Nthaka, Zn | 1.596 mg | 12 mg | 13.3% | 6.2% | 752 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 6.5 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.7 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 39.2 mg | pa 300 mg |
Mphamvu ndi 215 kcal.
Vinaigrette ndi nyama zamzitini mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini B6 - 15%, vitamini B12 - 30%, vitamini E - 28%, vitamini PP - 19,5%, potaziyamu - 18,1%, phosphorous - 16%, klorini - 23,2%, chitsulo - 12,2%, cobalt - 66%, mkuwa - 16,3%, molybdenum - 17,1%, chromium - 20,4%, zinc - 13,3%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Zakudya za caloriki NDI CHIKHALIDWE CHOPANGIRA ZOKHUDZA ZOKHUDZA Vinaigrette wokhala ndi nyama zamzitini PER 100 g
- Tsamba 218
- Tsamba 77
- Tsamba 42
- Tsamba 16
- Tsamba 20
- Tsamba 157
- Tsamba 399
- Tsamba 11
- Tsamba 627
- Tsamba 318
- Tsamba 143
- Tsamba 0
Tags: Momwe mungaphike, kalori 215 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe mungakonzekerere Vinaigrette ndi nyama yamzitini, Chinsinsi, zopatsa mphamvu, michere