Okuqukethwe
Izithako amazambane athosiwe (aluhlaza)
amazambane | 1932.0 (igremu) |
amanoni ezilwane | 100.0 (igremu) |
Indlela yokulungiselela
Kusikiwe amazambane aluhlaza ngamanzi abandayo, omiswe, bese afafazwe ngosawoti, abekwe kusendlalelo esingeqile ku-5 cm epanini noma eshidini lokubhaka elinamafutha afudumele futhi othosiwe imizuzu eyi-15-20, kuvuselela ngezikhathi ezithile, kuze kube amafomu we-crispy crust.
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-203.3 kCal | I-1684 kCal | 12.1% | 6% | 828 g |
Amaprotheni | 3.7 g | 76 g | 4.9% | 2.4% | 2054 g |
Amafutha | 10.6 g | 56 g | 18.9% | 9.3% | 528 g |
carbohydrate | 24.8 g | 219 g | 11.3% | 5.6% | 883 g |
ama-asidi wemvelo | 0.3 g | ~ | |||
I-fiber ejwayelekile | 2.7 g | 20 g | 13.5% | 6.6% | 741 g |
Water | 151.4 g | 2273 g | 6.7% | 3.3% | 1501 g |
Ash | 2.1 g | ~ | |||
Vitamins | |||||
Uvithamini A, RE | 30 µg | 900 µg | 3.3% | 1.6% | 3000 g |
I-Retinol | I-0.03 mg | ~ | |||
Uvithamini B1, thiamine | I-0.2 mg | I-1.5 mg | 13.3% | 6.5% | 750 g |
Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 2.8% | 1800 g |
Uvithamini B5, i-pantothenic | I-0.5 mg | I-5 mg | 10% | 4.9% | 1000 g |
Uvithamini B6, pyridoxine | I-0.5 mg | I-2 mg | 25% | 12.3% | 400 g |
Uvithamini B9, folate | 13.4 µg | 400 µg | 3.4% | 1.7% | 2985 g |
Uvithamini C, ascorbic | I-19.3 mg | I-90 mg | 21.4% | 10.5% | 466 g |
Uvithamini E, i-alpha tocopherol, TE | I-0.2 mg | I-15 mg | 1.3% | 0.6% | 7500 g |
Uvithamini H, biotin | 0.2 µg | 50 µg | 0.4% | 0.2% | 25000 g |
Uvithamini PP, NE | I-3.0142 mg | I-20 mg | 15.1% | 7.4% | 664 g |
niacin | I-2.4 mg | ~ | |||
AmaMacronutrients | |||||
I-Potassium, uK | I-875.1 mg | I-2500 mg | 35% | 17.2% | 286 g |
ICalcium, Ca | I-16.4 mg | I-1000 mg | 1.6% | 0.8% | 6098 g |
I-Magnesium, Mg | I-35.4 mg | I-400 mg | 8.9% | 4.4% | 1130 g |
I-Sodium, Na | I-7.7 mg | I-1300 mg | 0.6% | 0.3% | 16883 g |
Isibabule, S | I-49.8 mg | I-1000 mg | 5% | 2.5% | 2008 g |
IPhosphorus, uP | I-94.9 mg | I-800 mg | 11.9% | 5.9% | 843 g |
Iklorini, Cl | I-90.3 mg | I-2300 mg | 3.9% | 1.9% | 2547 g |
Landelela Izinto | |||||
I-Aluminium, Al | 1338.3 µg | ~ | |||
Bohr, B. | 179 µg | ~ | |||
UVanadium, V | 231.9 µg | ~ | |||
Insimbi, Fe | I-1.3 mg | I-18 mg | 7.2% | 3.5% | 1385 g |
Iodine, mina | 7.8 µg | 150 µg | 5.2% | 2.6% | 1923 g |
ICobalt, Co | 7.8 µg | 10 µg | 78% | 38.4% | 128 g |
ILithium, Li | 119.8 µg | ~ | |||
I-Manganese, Mn | I-0.2645 mg | I-2 mg | 13.2% | 6.5% | 756 g |
Ithusi, Cu | 217.9 µg | 1000 µg | 21.8% | 10.7% | 459 g |
IMolybdenum, Mo. | 12.4 µg | 70 µg | 17.7% | 8.7% | 565 g |
UNickel, uNi | 7.8 µg | ~ | |||
I-Rubidium, Rb | 778.1 µg | ~ | |||
I-fluorine, uF | 46.7 µg | 4000 µg | 1.2% | 0.6% | 8565 g |
I-Chrome, Cr | 15.6 µg | 50 µg | 31.2% | 15.3% | 321 g |
Zinc, Zn | I-0.5602 mg | I-12 mg | 4.7% | 2.3% | 2142 g |
Ama-carbohydrate agayekayo | |||||
Isitashi nama-dextrins | 22.8 g | ~ | |||
I-Mono- ne-disaccharides (ushukela) | 2 g | ubuningi be-100 г |
Inani lamandla lingu-203,3 kcal.
Amazambane othosiwe (kusuka eluhlaza) ucebile amavithamini namaminerali afana no: vithamini B1 - 13,3%, uvithamini B6 - 25%, uvithamini C - 21,4%, uvithamini PP - 15,1%, potassium - 35%, phosphorus - 11,9%, i-cobalt - 78%, i-manganese - 13,2%, ithusi - 21,8%, i-molybdenum - 17,7%, i-chromium - 31,2%
- Vitamin B1 kuyingxenye yama-enzyme abaluleke kakhulu we-carbohydrate namandla we-metabolism, okunikeza umzimba amandla nezinto zepulasitiki, kanye nokwakheka komzimba kwama-amino acid we-branched-chain. Ukuntuleka kwaleli vithamini kuholela ekuphazamisekeni okukhulu kwezinhlelo zezinzwa, zokugaya ukudla nezinhliziyo.
- 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 C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- 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.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- I-Manganese iqhaza ekwakhekeni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kubalulekile ukuhlanganiswa kwama-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokwehla kokukhula, iziyaluyalu ohlelweni lokuzala, ukwanda kobucayi bethambo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid 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.
Okuqukethwe kwekhalori KANYE NOKWENZIWA KOKWENZIWA KWEZithako ZOKUPHUZA
- I-77 kCal
- I-899 kCal
Omaka: Ukupheka kanjani, okuqukethwe ikhalori 203,3 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Amazambane athosiwe (kusuka kokuluhlaza), iresiphi, amakhalori, izakhamzimba