Okuqukethwe
Izithako Inyama egayiwe enerayisi neqanda
yenkomo, isigaba 1 | 888.0 (igremu) |
i-margarine | 40.0 (igremu) |
u-anyanini | 100.0 (igremu) |
irayisi groats | 210.0 (igremu) |
ufulawa kakolweni, i-premium | 9.0 (igremu) |
iqanda lenkukhu | 86.0 (igremu) |
umhlabathi omnyama omnyama | 0.5 (igremu) |
ufulawa usawoti | 10.0 (igremu) |
i-parsley | 7.0 (igremu) |
Lapho kwenziwa inyama egayiwe yama-pancake, i-rice grits iyavunyelwa ukuthi ithathelwe indawo ukolweni, noma i-buckwheat, noma i-pearl yebhali, kucatshangelwa ukubila kwayo. 2 Lapha nangaphezulu, inyama egayiwe ingaphekwa ngaphandle kokufaka imifino. Indlela yokuqala yokupheka inyama egayiwe nge-anyanisi. Inyama esikiwe iyagezwa, isikwe ibe yizicucu bese ithosiwe emafutheni, ngemuva kwalokho inyama idluliselwe esitsheni esijulile, umhluzi noma amanzi (u-15-20% wesisindo sensalela senyama) iyengezwa futhi isongwe ngokushisa okuphansi kuze kube yithenda. Izitishi no-anyanisi osikiwe kusengaphambili bagaywa ku-grinder yenyama. Ufulawa osuswe ngamanoni uhlanjululwa ngomhluzi osele ngemuva kokugoqa inyama bese ubilisiwe. Inyama egayiwe ifakwe isosi emhlophe, usawoti, upelepele, imifino eqoshiwe iyenezelwa futhi ixutshwe. Indlela yesibili yokulungisa inyama egayiwe. Inyama eluhlaza idluliswa nge-grinder yenyama enama-grates amabili. Inyama egayiwe ibekwa kushidi wokubhaka ojulile onogqinsi olungadluli ku-3 cm futhi, ivuse ngezikhathi ezithile, gazinga kuze kube yithenda kuhhavini. Ngemuva kwalokho ujusi okhishwe enyameni uyakhanywa bese kulungiswa isosi emhlophe kuwo. Inyama ethosiwe ixutshwe no-anyanisi osikiwe futhi yaphinde yadlula esigayweni senyama ngegridi enhle. Inyama egayiwe ifakwe isosi emhlophe, usawoti, upelepele, amakhambi aqoshiwe futhi ahlanganiswe. Lapho ulungisa inyama egayiwe ngeqanda, ilayisi noma ilayisi neqanda, amaqanda aqoshiwe, noma iphalishi le-rice eligaxekile, noma inhlanganisela yamaqanda anephalishi lelayisi ayengezwa enyameni elungisiwe, ngokulandelana.
Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
Inani lekhalori | I-362.7 kCal | I-1684 kCal | 21.5% | 5.9% | 464 g |
Amaprotheni | 26.5 g | 76 g | 34.9% | 9.6% | 287 g |
Amafutha | 20.1 g | 56 g | 35.9% | 9.9% | 279 g |
carbohydrate | 20.1 g | 219 g | 9.2% | 2.5% | 1090 g |
ama-asidi wemvelo | 41.4 g | ~ | |||
I-fiber ejwayelekile | 1.5 g | 20 g | 7.5% | 2.1% | 1333 g |
Water | 109.4 g | 2273 g | 4.8% | 1.3% | 2078 g |
Ash | 1.8 g | ~ | |||
Vitamins | |||||
Uvithamini A, RE | 70 µg | 900 µg | 7.8% | 2.2% | 1286 g |
I-Retinol | I-0.07 mg | ~ | |||
Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 1.5% | 1875 g |
Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 3.1% | 900 g |
Uvithamini B4, choline | I-112.5 mg | I-500 mg | 22.5% | 6.2% | 444 g |
Uvithamini B5, i-pantothenic | I-0.7 mg | I-5 mg | 14% | 3.9% | 714 g |
Uvithamini B6, pyridoxine | I-0.4 mg | I-2 mg | 20% | 5.5% | 500 g |
Uvithamini B9, folate | 14.8 µg | 400 µg | 3.7% | 1% | 2703 g |
Uvithamini B12, cobalamin | 2.7 µg | 3 µg | 90% | 24.8% | 111 g |
Uvithamini C, ascorbic | I-1.9 mg | I-90 mg | 2.1% | 0.6% | 4737 g |
Uvithamini D, calciferol | 0.2 µg | 10 µg | 2% | 0.6% | 5000 g |
Uvithamini E, i-alpha tocopherol, TE | I-2 mg | I-15 mg | 13.3% | 3.7% | 750 g |
Uvithamini H, biotin | 6 µg | 50 µg | 12% | 3.3% | 833 g |
Uvithamini PP, NE | I-7.799 mg | I-20 mg | 39% | 10.8% | 256 g |
niacin | I-3.4 mg | ~ | |||
AmaMacronutrients | |||||
I-Potassium, uK | I-448.2 mg | I-2500 mg | 17.9% | 4.9% | 558 g |
ICalcium, Ca | I-28.8 mg | I-1000 mg | 2.9% | 0.8% | 3472 g |
I-Silicon, Si | I-22.2 mg | I-30 mg | 74% | 20.4% | 135 g |
I-Magnesium, Mg | I-41 mg | I-400 mg | 10.3% | 2.8% | 976 g |
I-Sodium, Na | I-101.9 mg | I-1300 mg | 7.8% | 2.2% | 1276 g |
Isibabule, S | I-319.5 mg | I-1000 mg | 32% | 8.8% | 313 g |
IPhosphorus, uP | I-305.4 mg | I-800 mg | 38.2% | 10.5% | 262 g |
Iklorini, Cl | I-734.8 mg | I-2300 mg | 31.9% | 8.8% | 313 g |
Landelela Izinto | |||||
I-Aluminium, Al | 51.6 µg | ~ | |||
Bohr, B. | 47.7 µg | ~ | |||
UVanadium, V | 0.9 µg | ~ | |||
Insimbi, Fe | I-3.8 mg | I-18 mg | 21.1% | 5.8% | 474 g |
Iodine, mina | 11.6 µg | 150 µg | 7.7% | 2.1% | 1293 g |
ICobalt, Co | 10.5 µg | 10 µg | 105% | 28.9% | 95 g |
I-Manganese, Mn | I-0.3548 mg | I-2 mg | 17.7% | 4.9% | 564 g |
Ithusi, Cu | 299.5 µg | 1000 µg | 30% | 8.3% | 334 g |
IMolybdenum, Mo. | 16.9 µg | 70 µg | 24.1% | 6.6% | 414 g |
UNickel, uNi | 11.5 µg | ~ | |||
U-Olovo, Sn | 92.7 µg | ~ | |||
I-Rubidium, Rb | 49.3 µg | ~ | |||
Selenium, Uma | 0.06 µg | 55 µg | 0.1% | 91667 g | |
Titan, wena | 0.1 µg | ~ | |||
I-fluorine, uF | 97.4 µg | 4000 µg | 2.4% | 0.7% | 4107 g |
I-Chrome, Cr | 11.1 µg | 50 µg | 22.2% | 6.1% | 450 g |
Zinc, Zn | I-4.4968 mg | I-12 mg | 37.5% | 10.3% | 267 g |
Ama-carbohydrate agayekayo | |||||
Isitashi nama-dextrins | 19.7 g | ~ | |||
I-Mono- ne-disaccharides (ushukela) | 1.3 g | ubuningi be-100 г | |||
AmaSterols | |||||
Cholesterol | I-57.2 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-362,7 kcal.
- Vitamin B2 ibamba iqhaza ekuphenduleni kwe-redox, ithuthukisa ukuzwela kombala kwe-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephula isimo sesikhumba, ulwelwesi lwamafinyila, ukukhanya okungahambi kahle nokubona kwantambama.
- Mixed iyingxenye ye-lecithin, ibamba iqhaza ekwandeni nasekuguqulweni kwemvelo kwe-phospholipids esibindi, ingumthombo wamaqembu wamahhala we-methyl, isebenza njenge-lipotropic factor.
- Vitamin B5 iqhaza amaprotheni, fat, carbohydrate umzimba, cholesterol umzimba, zamagama amaningi ama-hormone, i-hemoglobin, ikhuthaza ukumuncwa amino acid kanye noshukela emathunjini, isekela umsebenzi we-adrenal cortex. Ukuntuleka kwe-pantothenic acid kungaholela ekulimaleni kwesikhumba kanye nolwelwesi lwamafinyila.
- 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.
- Vitamin H. iqhaza ekwakhekeni kwamafutha, i-glycogen, imetabolism yama-amino acid. Ukudla okunganele kwaleli vithamini kungaholela ekuphazanyisweni kwesimo esijwayelekile sesikhumba.
- 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.
- 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.
- 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.
- 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.
- 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.
- I-218 kCal
- I-743 kCal
- I-41 kCal
- I-333 kCal
- I-334 kCal
- I-157 kCal
- I-255 kCal
- I-0 kCal
- I-49 kCal