Izithako zeKharcho
| yenkomo, isigaba 1 | 500.0 (igremu) |
| u-anyanini | 2.0 (ucezu) |
| utamatisi unamathisele | 2.0 (isipuni setafula) |
| irayisi groats | 0.5 (ingilazi yokusanhlamvu) |
| ipulamu | 5.0 (ucezu) |
| ufulawa usawoti | 1.0 (isipuni setafula) |
| upelepele onephunga elimnandi | 0.5 (isipuni) |
| anyanisi kagalikhi | 0.3 (ucezu) |
| dill | 2.0 (isipuni setafula) |
Indlela yokulungiselela
I-Kharcho ilungiselelwe ikakhulukazi kusuka ku-brisket yenkomo, kepha ungayifaka esikhundleni sayo nge-lamb brisket. Geza inyama, uthathe izingcezu ezincane ngesilinganiso sezicucu eziyi-3-4 ngokufaka, faka epanini, uthele amanzi abandayo bese upheka. Susa igwebu elivela ebusweni ngesipuni esinezicucu. Ngemuva kwamahora ayi-1/1 - 2 engeza u-anyanisi oqoshiwe, ugarliki ochotshoziwe, irayisi, ama-plums omuncu, usawoti, upelepele bese uqhubeka nokupheka eminye imizuzu engama-2. Fry kancane utamatisi emafutheni noma emafutheni asuswe emhluzweni, bese ufaka esobheni imizuzu engu-30-5 ngaphambi kokuphela kokupheka. Lapho ukhonza, fafaza u-cilantro oqoshiwe, iparsley noma idile.
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-114.9 kCal | I-1684 kCal | 6.8% | 5.9% | 1466 g |
| Amaprotheni | 8 g | 76 g | 10.5% | 9.1% | 950 g |
| Amafutha | 3.6 g | 56 g | 6.4% | 5.6% | 1556 g |
| carbohydrate | 13.6 g | 219 g | 6.2% | 5.4% | 1610 g |
| ama-asidi wemvelo | 182.9 g | ~ | |||
| I-fiber ejwayelekile | 5.7 g | 20 g | 28.5% | 24.8% | 351 g |
| Water | 63.9 g | 2273 g | 2.8% | 2.4% | 3557 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 60 µg | 900 µg | 6.7% | 5.8% | 1500 g |
| I-Retinol | I-0.06 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.05 mg | I-1.5 mg | 3.3% | 2.9% | 3000 g |
| Uvithamini B2, riboflavin | I-0.07 mg | I-1.8 mg | 3.9% | 3.4% | 2571 g |
| Uvithamini B4, choline | I-25.2 mg | I-500 mg | 5% | 4.4% | 1984 g |
| Uvithamini B5, i-pantothenic | I-0.2 mg | I-5 mg | 4% | 3.5% | 2500 g |
| Uvithamini B6, pyridoxine | I-0.1 mg | I-2 mg | 5% | 4.4% | 2000 g |
| Uvithamini B9, folate | 6.7 µg | 400 µg | 1.7% | 1.5% | 5970 g |
| Uvithamini B12, cobalamin | 0.6 µg | 3 µg | 20% | 17.4% | 500 g |
| Uvithamini C, ascorbic | I-10.2 mg | I-90 mg | 11.3% | 9.8% | 882 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.3 mg | I-15 mg | 2% | 1.7% | 5000 g |
| Uvithamini H, biotin | 1.2 µg | 50 µg | 2.4% | 2.1% | 4167 g |
| Uvithamini PP, NE | I-2.628 mg | I-20 mg | 13.1% | 11.4% | 761 g |
| niacin | I-1.3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-236.6 mg | I-2500 mg | 9.5% | 8.3% | 1057 g |
| ICalcium, Ca | I-42.7 mg | I-1000 mg | 4.3% | 3.7% | 2342 g |
| I-Silicon, Si | I-13.2 mg | I-30 mg | 44% | 38.3% | 227 g |
| I-Magnesium, Mg | I-23.6 mg | I-400 mg | 5.9% | 5.1% | 1695 g |
| I-Sodium, Na | I-38.9 mg | I-1300 mg | 3% | 2.6% | 3342 g |
| Isibabule, S | I-82.5 mg | I-1000 mg | 8.3% | 7.2% | 1212 g |
| IPhosphorus, uP | I-90.7 mg | I-800 mg | 11.3% | 9.8% | 882 g |
| Iklorini, Cl | I-2836.8 mg | I-2300 mg | 123.3% | 107.3% | 81 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 57.6 µg | ~ | |||
| Bohr, B. | 43.9 µg | ~ | |||
| Insimbi, Fe | I-1.5 mg | I-18 mg | 8.3% | 7.2% | 1200 g |
| Iodine, mina | 3.1 µg | 150 µg | 2.1% | 1.8% | 4839 g |
| ICobalt, Co | 3.6 µg | 10 µg | 36% | 31.3% | 278 g |
| I-Manganese, Mn | I-0.2366 mg | I-2 mg | 11.8% | 10.3% | 845 g |
| Ithusi, Cu | 117.1 µg | 1000 µg | 11.7% | 10.2% | 854 g |
| IMolybdenum, Mo. | 9.8 µg | 70 µg | 14% | 12.2% | 714 g |
| UNickel, uNi | 5.3 µg | ~ | |||
| U-Olovo, Sn | 19.1 µg | ~ | |||
| I-Rubidium, Rb | 68.6 µg | ~ | |||
| I-fluorine, uF | 26.9 µg | 4000 µg | 0.7% | 0.6% | 14870 g |
| I-Chrome, Cr | 3.2 µg | 50 µg | 6.4% | 5.6% | 1563 g |
| Zinc, Zn | I-1.1715 mg | I-12 mg | 9.8% | 8.5% | 1024 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 9.3 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 4.7 g | ubuningi be-100 г |
Inani lamandla lingu-114,9 kcal.
Harcho amavithamini namaminerali acebile njenge: vitamin B12 - 20%, vitamin C - 11,3%, vitamin PP - 13,1%, silicon - 44%, phosphorus - 11,3%, chlorine - 123,3%, cobalt - 36%, i-manganese - 11,8%, ithusi - 11,7%, i-molybdenum - 14%
- 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 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.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- 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.
- 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.
Okuqukethwe kwekhalori KANYE NOKWENZIWA KWAMAKHEMIKHALI KWAMASIPI E-Kharcho NGA-100 g
- I-218 kCal
- I-41 kCal
- I-102 kCal
- I-333 kCal
- I-49 kCal
- I-0 kCal
- I-0 kCal
- I-149 kCal
- I-40 kCal
Omaka: Ukupheka