Okuqukethwe
Izithako Ukosa kwesitayela sasekhaya
| yenkomo, isigaba 1 | 216.0 (igremu) |
| amazambane | 253.0 (igremu) |
| u-anyanini | 30.0 (igremu) |
| amanoni ezilwane | 12.0 (igremu) |
| utamatisi unamathisele | 15.0 (igremu) |
Indlela yokulungiselela
Inyama inqunywa ibe yizicucu ezingu-2-4 ngokukhonza okunesisindo esingu-30-40 g, amazambane no-anyanisi - zibe tincetu, bese inyama nemifino kuthosiwe ngokwehlukana. Inyama ethosiwe nemifino ifakwe ezitsheni ezingqimbeni ukuze kube nemifino phezulu nangaphansi kwenyama, engeza utamatisi puree , usawoti, pepper kanye nomhluzi (imikhiqizo kufanele ihlanganiswe kuphela nge-liquid), ikhava kanye ne-stew kuze kube ithenda. Imizuzu engu-5-10 ngaphambi kokuphela kwesitshulu, beka iqabunga le-bay. I-roast ikhishwa kanye nomhluzi kanye ne-side dish emabhodweni. Isitsha singaphekwa ngaphandle kwe-tomato puree
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-248 kCal | I-1684 kCal | 14.7% | 5.9% | 679 g |
| Amaprotheni | 16.2 g | 76 g | 21.3% | 8.6% | 469 g |
| Amafutha | 13.8 g | 56 g | 24.6% | 9.9% | 406 g |
| carbohydrate | 15.7 g | 219 g | 7.2% | 2.9% | 1395 g |
| ama-asidi wemvelo | 0.3 g | ~ | |||
| I-fiber ejwayelekile | 1.7 g | 20 g | 8.5% | 3.4% | 1176 g |
| Water | 137.3 g | 2273 g | 6% | 2.4% | 1655 g |
| Ash | 2 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 20 µg | 900 µg | 2.2% | 0.9% | 4500 g |
| I-Retinol | I-0.02 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 2.7% | 1500 g |
| Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 4.5% | 900 g |
| Uvithamini B4, choline | I-42.5 mg | I-500 mg | 8.5% | 3.4% | 1176 g |
| Uvithamini B5, i-pantothenic | I-0.6 mg | I-5 mg | 12% | 4.8% | 833 g |
| Uvithamini B6, pyridoxine | I-0.5 mg | I-2 mg | 25% | 10.1% | 400 g |
| Uvithamini B9, folate | 12.3 µg | 400 µg | 3.1% | 1.3% | 3252 g |
| Uvithamini B12, cobalamin | 1.6 µg | 3 µg | 53.3% | 21.5% | 188 g |
| Uvithamini C, ascorbic | I-10.1 mg | I-90 mg | 11.2% | 4.5% | 891 g |
| Uvithamini E, i-alpha tocopherol, TE | I-0.4 mg | I-15 mg | 2.7% | 1.1% | 3750 g |
| Uvithamini H, biotin | 2 µg | 50 µg | 4% | 1.6% | 2500 g |
| Uvithamini PP, NE | I-5.6892 mg | I-20 mg | 28.4% | 11.5% | 352 g |
| niacin | I-3 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-810.9 mg | I-2500 mg | 32.4% | 13.1% | 308 g |
| ICalcium, Ca | I-19.8 mg | I-1000 mg | 2% | 0.8% | 5051 g |
| I-Magnesium, Mg | I-39.6 mg | I-400 mg | 9.9% | 4% | 1010 g |
| I-Sodium, Na | I-50.1 mg | I-1300 mg | 3.9% | 1.6% | 2595 g |
| Isibabule, S | I-205 mg | I-1000 mg | 20.5% | 8.3% | 488 g |
| IPhosphorus, uP | I-204.9 mg | I-800 mg | 25.6% | 10.3% | 390 g |
| Iklorini, Cl | I-97.5 mg | I-2300 mg | 4.2% | 1.7% | 2359 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 801.8 µg | ~ | |||
| Bohr, B. | 122.6 µg | ~ | |||
| UVanadium, V | 131.7 µg | ~ | |||
| Insimbi, Fe | I-2.9 mg | I-18 mg | 16.1% | 6.5% | 621 g |
| Iodine, mina | 10.1 µg | 150 µg | 6.7% | 2.7% | 1485 g |
| ICobalt, Co | 10.1 µg | 10 µg | 101% | 40.7% | 99 g |
| ILithium, Li | 68 µg | ~ | |||
| I-Manganese, Mn | I-0.2002 mg | I-2 mg | 10% | 4% | 999 g |
| Ithusi, Cu | 267.1 µg | 1000 µg | 26.7% | 10.8% | 374 g |
| IMolybdenum, Mo. | 15.6 µg | 70 µg | 22.3% | 9% | 449 g |
| UNickel, uNi | 11.1 µg | ~ | |||
| U-Olovo, Sn | 55.9 µg | ~ | |||
| I-Rubidium, Rb | 491.7 µg | ~ | |||
| I-fluorine, uF | 76.3 µg | 4000 µg | 1.9% | 0.8% | 5242 g |
| I-Chrome, Cr | 15.1 µg | 50 µg | 30.2% | 12.2% | 331 g |
| Zinc, Zn | I-2.8009 mg | I-12 mg | 23.3% | 9.4% | 428 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 12.8 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 2.9 g | ubuningi be-100 г |
Inani lamandla lingu-248 kcal.
Ukosa kwesitayela sasekhaya ucebile amavithamini namaminerali afana no: vithamini B2 - 11,1%, uvithamini B5 - 12%, uvithamini B6 - 25%, uvithamini B12 - 53,3%, uvithamini C - 11,2%, uvithamini PP - 28,4 %, i-potassium - 32,4%, i-phosphorus - 25,6%, i-iron - 16,1%, i-cobalt - 101%, ithusi - 26,7%, i-molybdenum - 22,3%, i-chromium - 30,2%, i-zinc - 23,3%
- 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.
- 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 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.
- 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 NOKWENZIWA KWAMAKHEMIKHALI KWESIQOMO SOKUPHUZA Izitayela zasekhaya NGOSI-100 g
- I-218 kCal
- I-77 kCal
- I-41 kCal
- I-899 kCal
- I-102 kCal
Omaka: Ukupheka kanjani, okuqukethwe ikhalori 248 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka ukosa kwesitayela sasekhaya, iresiphi, amakhalori, izakhamzimba