Okuqukethwe
Izithako French Potato Casserole
| amazambane | 8.0 (ucezu) |
| anyanisi kagalikhi | 20.0 (igremu) |
| iqanda lenkukhu | 3.0 (ucezu) |
| inkomo yobisi | 0.5 (isipuni) |
| ushizi onzima | 100.0 (igremu) |
| umhlabathi omnyama omnyama | 2.0 (igremu) |
| ufulawa usawoti | 2.0 (igremu) |
Indlela yokulungiselela
Hlikihla phansi ipani (ipani) ngegalikhi bese welula ugarliki osikiwe (1 clove), kanye nezicucu zebhotela. Chop 8 amazambane aphakathi nendawo ubeke uhhafu epanini, inkathi ngosawoti kanye pepper, bese ufaka ingxenye esele, usawoti kanye pepper. Thela amaqanda ashaywa ngobisi bese ufafaza ushizi ogayiwe phezulu. Bhaka imizuzu engu-40-50 kuhhavini.
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-96 kCal | I-1684 kCal | 5.7% | 5.9% | 1754 g |
| Amaprotheni | 5.9 g | 76 g | 7.8% | 8.1% | 1288 g |
| Amafutha | 4.7 g | 56 g | 8.4% | 8.8% | 1191 g |
| carbohydrate | 8.1 g | 219 g | 3.7% | 3.9% | 2704 g |
| ama-asidi wemvelo | 10.3 g | ~ | |||
| I-fiber ejwayelekile | 1.1 g | 20 g | 5.5% | 5.7% | 1818 g |
| Water | 70.6 g | 2273 g | 3.1% | 3.2% | 3220 g |
| Ash | 0.9 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 90 µg | 900 µg | 10% | 10.4% | 1000 g |
| I-Retinol | I-0.09 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 5.5% | 1875 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 5.8% | 1800 g |
| Uvithamini B4, choline | I-38.1 mg | I-500 mg | 7.6% | 7.9% | 1312 g |
| Uvithamini B5, i-pantothenic | I-0.4 mg | I-5 mg | 8% | 8.3% | 1250 g |
| Uvithamini B6, pyridoxine | I-0.2 mg | I-2 mg | 10% | 10.4% | 1000 g |
| Uvithamini B9, folate | 7.1 µg | 400 µg | 1.8% | 1.9% | 5634 g |
| Uvithamini B12, cobalamin | 0.2 µg | 3 µg | 6.7% | 7% | 1500 g |
| Uvithamini C, ascorbic | I-2.7 mg | I-90 mg | 3% | 3.1% | 3333 g |
| Uvithamini D, calciferol | 0.3 µg | 10 µg | 3% | 3.1% | 3333 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.4 mg | I-15 mg | 2.7% | 2.8% | 3750 g |
| Uvithamini H, biotin | 3.3 µg | 50 µg | 6.6% | 6.9% | 1515 g |
| Uvithamini PP, NE | I-1.6794 mg | I-20 mg | 8.4% | 8.8% | 1191 g |
| niacin | I-0.7 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-340.7 mg | I-2500 mg | 13.6% | 14.2% | 734 g |
| ICalcium, Ca | I-122.2 mg | I-1000 mg | 12.2% | 12.7% | 818 g |
| I-Magnesium, Mg | I-20.8 mg | I-400 mg | 5.2% | 5.4% | 1923 g |
| I-Sodium, Na | I-106.9 mg | I-1300 mg | 8.2% | 8.5% | 1216 g |
| Isibabule, S | I-45.4 mg | I-1000 mg | 4.5% | 4.7% | 2203 g |
| IPhosphorus, uP | I-116.4 mg | I-800 mg | 14.6% | 15.2% | 687 g |
| Iklorini, Cl | I-223.6 mg | I-2300 mg | 9.7% | 10.1% | 1029 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 452.4 µg | ~ | |||
| Bohr, B. | 59.7 µg | ~ | |||
| UVanadium, V | 77.3 µg | ~ | |||
| Insimbi, Fe | I-0.9 mg | I-18 mg | 5% | 5.2% | 2000 g |
| Iodine, mina | 6.6 µg | 150 µg | 4.4% | 4.6% | 2273 g |
| ICobalt, Co | 4.3 µg | 10 µg | 43% | 44.8% | 233 g |
| ILithium, Li | 40 µg | ~ | |||
| I-Manganese, Mn | I-0.1134 mg | I-2 mg | 5.7% | 5.9% | 1764 g |
| Ithusi, Cu | 94.5 µg | 1000 µg | 9.5% | 9.9% | 1058 g |
| IMolybdenum, Mo. | 5.9 µg | 70 µg | 8.4% | 8.8% | 1186 g |
| UNickel, uNi | 2.6 µg | ~ | |||
| U-Olovo, Sn | 1.6 µg | ~ | |||
| I-Rubidium, Rb | 259.5 µg | ~ | |||
| Selenium, Uma | 0.2 µg | 55 µg | 0.4% | 0.4% | 27500 g |
| IStrontium, uSr. | 2 µg | ~ | |||
| I-fluorine, uF | 25.7 µg | 4000 µg | 0.6% | 0.6% | 15564 g |
| I-Chrome, Cr | 6 µg | 50 µg | 12% | 12.5% | 833 g |
| Zinc, Zn | I-0.7652 mg | I-12 mg | 6.4% | 6.7% | 1568 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 6.5 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.3 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-76.5 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-96 kcal.
French amazambane casserole ucebile ngamavithamini namaminerali njenge: potassium - 13,6%, calcium - 12,2%, phosphorus - 14,6%, cobalt - 43%, chromium - 12%
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- Calcium ingxenye eyinhloko yamathambo ethu, isebenza njengomlawuli wesistimu yezinzwa, ibamba iqhaza ekusikeni kwemisipha. Ukushoda kwe-calcium kuholela ekwenziweni kwe-demineralization yomgogodla, amathambo we-pelvic kanye nemikhawulo engezansi, kwandisa ingozi ye-osteoporosis.
- 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.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
IKHALISI NOKWENZEKA KWAMAKHAYA NGOKUPHAKATHI KWAMA-RECIPE IZITOFU
- I-77 kCal
- I-149 kCal
- I-157 kCal
- I-60 kCal
- I-364 kCal
- I-255 kCal
- I-0 kCal
Omaka: Ukupheka