Izithako Azu
| amanoni ezilwane | 15.0 (igremu) |
| utamatisi unamathisele | 20.0 (igremu) |
| u-anyanini | 42.0 (igremu) |
| ufulawa kakolweni, i-premium | 6.0 (igremu) |
| utamatisi | 47.0 (igremu) |
| ikhukhamba elifakwe emanzini anosawoti | 50.0 (igremu) |
| amazambane | 133.0 (igremu) |
| anyanisi kagalikhi | 1.0 (igremu) |
| inyama yenkomo, isifuba (uginindela) | 216.0 (igremu) |
| amanzi | 30.0 (igremu) |
| ufulawa usawoti | 2.0 (igremu) |
| Ihlamvu le-bay | 0.1 (igremu) |
Indlela yokulungiselela
Inyama, isikwe ku-10-15 g cubes, ithosiwe, ithelwe ngomhluzi oshisayo noma amanzi, i-puree yetamatisi enombala iyangezwa futhi isongwe cishe ize iphekwe esitsheni esivaliwe ngamathumba aphansi. I-sauce ilungiselelwe kumhluzi osele. lapho wafaka khona ukhukhamba oqoshiwe wasikwa waba yimichilo, u-anyanisi osikiwe, upelepele, usawoti Thela inyama kusosi owumphumela, engeza amazambane othosiwe kanye nesitshulu seminye imizuzu eyi-15-20. 5-10 imizuzu ngaphambi kokupheka, faka utamatisi omusha (ikholomu I), iqabunga le-bay. Isizini isidlo esiphelile ngegalikhi echotshoziwe. Isitsha singaphekwa ngigxile ngaphandle kukatamatisi, sandise ukugcwaliswa kwamazambane ngo-45 g net. Ukuze kube lula ukwahlukaniswa, amazambane notamatisi kungashaywa eceleni. I-Aza ikhishwa kanye nesosi ne-side dish
Ungazenzela iresiphi yakho ucabangela ukulahleka kwamavithamini namaminerali usebenzisa i-recipe calculator esicelweni.
Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-177.62 kCal | I-1684 kCal | 10.5% | 5.9% | 948 g |
| Amaprotheni | 9.3114 g | 76 g | 12.3% | 6.9% | 816 g |
| Amafutha | 12.2569 g | 56 g | 21.9% | 12.3% | 457 g |
| carbohydrate | 7.2551 g | 219 g | 3.3% | 1.9% | 3019 g |
| ama-asidi wemvelo | 0.3472 g | ~ | |||
| I-fiber ejwayelekile | 1.165 g | 20 g | 5.8% | 3.3% | 1717 g |
| Water | 68.5101 g | 2273 g | 3% | 1.7% | 3318 g |
| Ash | 1.8494 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 27.4767 µg | 900 µg | 3.1% | 1.7% | 3276 g |
| i-beta Carotene | I-0.1649 mg | I-5 mg | 3.3% | 1.9% | 3032 g |
| i-beta Cryptoxanthin | 0.1098 µg | ~ | |||
| I-Lycopene | 0.0137 µg | ~ | |||
| I-Lutein + Zeaxanthin | 0.4691 µg | ~ | |||
| Uvithamini B1, thiamine | I-0.0686 mg | I-1.5 mg | 4.6% | 2.6% | 2187 g |
| Uvithamini B2, riboflavin | I-0.1234 mg | I-1.8 mg | 6.9% | 3.9% | 1459 g |
| Uvithamini B4, choline | I-35.3991 mg | I-500 mg | 7.1% | 4% | 1412 g |
| Uvithamini B5, i-pantothenic | I-0.3817 mg | I-5 mg | 7.6% | 4.3% | 1310 g |
| Uvithamini B6, pyridoxine | I-0.3155 mg | I-2 mg | 15.8% | 8.9% | 634 g |
| Uvithamini B9, folate | 9.0764 µg | 400 µg | 2.3% | 1.3% | 4407 g |
| Uvithamini B12, cobalamin | 1.2851 µg | 3 µg | 42.8% | 24.1% | 233 g |
| Uvithamini C, ascorbic | I-6.0383 mg | I-90 mg | 6.7% | 3.8% | 1490 g |
| Uvithamini E, i-alpha tocopherol, TE | I-2.2133 mg | I-15 mg | 14.8% | 8.3% | 678 g |
| i-gamma Tocopherol | I-0.0104 mg | ~ | |||
| umabhebhana | I-0.0002 mg | ~ | |||
| Uvithamini H, biotin | 1.7288 µg | 50 µg | 3.5% | 2% | 2892 g |
| Uvithamini K, i-phylloquinone | 1.2281 µg | 120 µg | 1% | 0.6% | 9771 g |
| Uvithamini PP, NE | I-4.2877 mg | I-20 mg | 21.4% | 12% | 466 g |
| niacin | I-2.742 mg | ~ | |||
| Betaine | I-0.0204 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-396.0071 mg | I-2500 mg | 15.8% | 8.9% | 631 g |
| ICalcium, Ca | I-20.147 mg | I-1000 mg | 2% | 1.1% | 4964 g |
| I-Magnesium, Mg | I-24.2373 mg | I-400 mg | 6.1% | 3.4% | 1650 g |
| I-Sodium, Na | I-336.6312 mg | I-1300 mg | 25.9% | 14.6% | 386 g |
| Isibabule, S | I-131.8535 mg | I-1000 mg | 13.2% | 7.4% | 758 g |
| IPhosphorus, uP | I-118.547 mg | I-800 mg | 14.8% | 8.3% | 675 g |
| Iklorini, Cl | I-328.6934 mg | I-2300 mg | 14.3% | 8.1% | 700 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 300.1831 µg | ~ | |||
| Bohr, B. | 66.5904 µg | ~ | |||
| UVanadium, V | 45.3478 µg | ~ | |||
| Insimbi, Fe | I-2.0252 mg | I-18 mg | 11.3% | 6.4% | 889 g |
| Iodine, mina | 5.6046 µg | 150 µg | 3.7% | 2.1% | 2676 g |
| ICobalt, Co | 6.1968 µg | 10 µg | 62% | 34.9% | 161 g |
| ILithium, Li | 23.4348 µg | ~ | |||
| I-Manganese, Mn | I-0.1409 mg | I-2 mg | 7% | 3.9% | 1419 g |
| Ithusi, Cu | 157.6773 µg | 1000 µg | 15.8% | 8.9% | 634 g |
| IMolybdenum, Mo. | 9.4247 µg | 70 µg | 13.5% | 7.6% | 743 g |
| UNickel, uNi | 7.459 µg | ~ | |||
| U-Olovo, Sn | 37.4169 µg | ~ | |||
| I-Rubidium, Rb | 214.3776 µg | ~ | |||
| Selenium, Uma | 0.1803 µg | 55 µg | 0.3% | 0.2% | 30505 g |
| I-fluorine, uF | 52.3437 µg | 4000 µg | 1.3% | 0.7% | 7642 g |
| I-Chrome, Cr | 7.8265 µg | 50 µg | 15.7% | 8.8% | 639 g |
| Zinc, Zn | I-1.831 mg | I-12 mg | 15.3% | 8.6% | 655 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 5.2656 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 2.4625 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Ama-Phytosterol | I-0.2105 mg | ~ | |||
| Ama-acids anelisiwe | |||||
| Ama-acids anelisiwe | 0.5271 g | ubuningi be-18.7 г | |||
| 12: 0 I-Lauric | 0.0013 g | ~ | |||
| 14: 0 I-Myristic | 0.0006 g | ~ | |||
| 16: 0 I-Palmitic | 0.005 g | ~ | |||
| 18: 0 UStearin | 0.0004 g | ~ | |||
| Ama-acid e-monounsaturated | 0.0061 g | iminithi 16.8 г | |||
| 16: 1 I-Palmitoleic | 0.0003 g | ~ | |||
| 18: 1 u-Olein (omega-9) | 0.0057 g | ~ | |||
| Amafutha e-Polyunsaturated acids | 0.0078 g | kusuka ku-11.2 kuya ku-20.6 | 0.1% | 0.1% | |
| 18:2 Linoleic | 0.0051 g | ~ | |||
| 18: 3 Ezomzimba | 0.0028 g | ~ | |||
| Ama-acids ama-Omega-3 | 0.0028 g | kusuka ku-0.9 kuya ku-3.7 | 0.3% | 0.2% | |
| Ama-acids ama-Omega-6 | 0.0051 g | kusuka ku-4.7 kuya ku-16.8 | 0.1% | 0.1% |
Inani lamandla lingu-177,62 kcal.
eluhlaza okwesibhakabhaka ucebile ngamavithamini namaminerali afana no: vithamini B6 - 15,8%, uvithamini B12 - 42,8%, uvithamini E - 14,8%, uvithamini PP - 21,4%, potassium - 15,8%, phosphorus - 14,8 , 14,3, 11,3%, i-chlorine - 62%, i-iron - 15,8%, i-cobalt - 13,5%, ithusi - 15,7%, i-molybdenum - 15,3%, i-chromium - XNUMX%, i-zinc - XNUMX%
- Vitamin B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- Vitamin B12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- phosphorus ibamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-base, iyingxenye ye-phospholipids, i-nucleotide kanye ne-nucleic acid, iyadingeka ekwenzeni i-mineralization yamathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- Iron kuyingxenye yamaprotheni emisebenzi ehlukahlukene, kufaka phakathi ama-enzyme. Ubamba iqhaza ekuthuthweni kwama-electron, i-oxygen, kuqinisekisa inkambo yokuphendula kwe-redox nokusebenza kwe-peroxidation. Ukusetshenziswa okunganele kuholela ku-anemia ye-hypochromic, i-atony engenayo i-myoglobin yemisipha yamathambo, ukukhathala okwandayo, i-myocardiopathy, i-atrophic gastritis.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- Copper kuyingxenye yama-enzyme anomsebenzi we-redox futhi obandakanyeka ku-metabolism yensimbi, kuvusa ukumuncwa kwamaprotheni nama-carbohydrate. Ubamba iqhaza ezinhlelweni zokuhlinzeka izicubu zomzimba womuntu nge-oxygen. Ukushoda kubonakaliswa yizinkinga ekubunjweni kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu zomzimba ezixhuma i-dysplasia.
- I-Molybdenum i-cofactor yama-enzyme amaningi ahlinzeka ngemetabolism yama-amino acid, i-purines nama-pyrimidines.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
AMAKHOLIKI NOKWENZEKA KWAMAKHEMIKHALI KWEZithako ZOKUPHILA KWE-AZU NGOKU-100 g
- I-899 kCal
- I-102 kCal
- I-41 kCal
- I-334 kCal
- I-24 kCal
- I-13 kCal
- I-77 kCal
- I-149 kCal
- I-225 kCal
- I-0 kCal
- I-0 kCal
- I-313 kCal
Omaka: Ukupheka