Zvinoshandiswa Ukha neparera bhari
| hove diki (chikamu I) | 250.0 (gramu) |
| pikeperch | 100.0 (gramu) |
| onion | 80.0 (gramu) |
| mbatata | 200.0 (gramu) |
| parera bhari | 30.0 (gramu) |
| mvura | 850.0 (gramu) |
Nzira yekugadzirira
Ihove yakagadziriswa isina plasta inochekwa kuita zvikamu. Kubva pamisoro yehove nehove fines, muto unobikwa, unonatswa. Mumuto unopisa, isa misoro yose yeeiii maduku, yakagadzirwa pearl bhari (yakabikwa kusvika hafu yakabikwa), mbatatisi, cheka kuita zvidimbu, zvidimbu zvehove uye kubika. 5-10 maminitsi asati apera kubika, wedzera munyu, zvinonhuwira uye gadzira kusvikira wanyoro. Paunosiya muto wehove, shandisa parsley yakagurwa (2-3 g net per serving).
Iwe unogona kugadzira yako wega recipe uchifunga nezve kurasikirwa kwevhithamini nemaminerari uchishandisa iyo yekubheka kariki mune yekushandisa.
Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 66.3 kcal | 1684 kcal | 3.9% | 5.9% | 2540 d |
| MaProteins | 9.3 d | 76 d | 12.2% | 18.4% | 817 d |
| mafuta | 1 d | 56 d | 1.8% | 2.7% | 5600 d |
| Carbohydrate | 5.4 d | 219 d | 2.5% | 3.8% | 4056 d |
| Organic acids | 0.05 d | ~ | |||
| Alimentary faibha | 0.5 d | 20 d | 2.5% | 3.8% | 4000 d |
| Mvura | 128.2 d | 2273 d | 5.6% | 8.4% | 1773 d |
| dota | 0.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 5 magiramu | 900 magiramu | 0.6% | 0.9% | 18000 d |
| Retinol | 0.005 mg | ~ | |||
| Vhitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3% | 5000 d |
| Vhitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.6% | 6000 d |
| Vhitamini B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 2.1% | 7143 d |
| Vhitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 6.8% | 2222 d |
| Vitamini B9, folate | 4.3 magiramu | 400 magiramu | 1.1% | 1.7% | 9302 d |
| Vitamini C, ascorbic | 2.1 mg | 90 mg | 2.3% | 3.5% | 4286 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3% | 5000 d |
| Vhitamini H, biotin | 0.08 magiramu | 50 magiramu | 0.2% | 0.3% | 62500 d |
| Vitamini PP, HERE | 2.0438 mg | 20 mg | 10.2% | 15.4% | 979 d |
| niacin | 0.5 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 158.6 mg | 2500 mg | 6.3% | 9.5% | 1576 d |
| Calcium, CA | 8.6 mg | 1000 mg | 0.9% | 1.4% | 11628 d |
| Magnesium, mg | 8.1 mg | 400 mg | 2% | 3% | 4938 d |
| Sodium, Na | 3.7 mg | 1300 mg | 0.3% | 0.5% | 35135 d |
| Sarufa, S | 28.7 mg | 1000 mg | 2.9% | 4.4% | 3484 d |
| Phosphorus, P. | 43.5 mg | 800 mg | 5.4% | 8.1% | 1839 d |
| Chlorine, Cl | 53.1 mg | 2300 mg | 2.3% | 3.5% | 4331 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 207.5 magiramu | ~ | |||
| Bohr, B. | 38.2 magiramu | ~ | |||
| Vanadium, V | 31 magiramu | ~ | |||
| Simbi, Kutenda | 0.3 mg | 18 mg | 1.7% | 2.6% | 6000 d |
| Iodine, ini | 5.4 magiramu | 150 magiramu | 3.6% | 5.4% | 2778 d |
| Cobalt, Co. | 3.1 magiramu | 10 magiramu | 31% | 46.8% | 323 d |
| Lithium, Li | 16 magiramu | ~ | |||
| Manganese, Mn | 0.0707 mg | 2 mg | 3.5% | 5.3% | 2829 d |
| Mhangura, Cu | 50.7 magiramu | 1000 magiramu | 5.1% | 7.7% | 1972 d |
| Molybdenum, Mo. | 3.1 magiramu | 70 magiramu | 4.4% | 6.6% | 2258 d |
| Nickel, ari | 3.5 magiramu | ~ | |||
| Rubidium, Rb | 138 magiramu | ~ | |||
| Titan, iwe | 0.4 magiramu | ~ | |||
| Fluorine, F | 103.7 magiramu | 4000 magiramu | 2.6% | 3.9% | 3857 d |
| Chrome, Kr | 18.8 magiramu | 50 magiramu | 37.6% | 56.7% | 266 d |
| Zingi, Zn | 0.3635 mg | 12 mg | 3% | 4.5% | 3301 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 4.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.8 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 8.2 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 66,3 kcal.
Ukha neparera bhari akapfuma mavitamini uye zvicherwa zvakadai se: cobalt - 31%, chromium - 37,6%
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
MaCalorie zvemukati KUNYANYA KUNYANYA KUNYANYA KWEMAITI ECHOKUDZIDZA Nzeve neparera yebhari PER 100 g
- 84 kcal
- 41 kcal
- 77 kcal
- 315 kcal
- 0 kcal
Tags: Maitiro ekubika, macalorie zvemukati makirogiramu 66,3 kcal, makemikari, kukosha kwehutano, mavhitamini api, zvicherwa, mabikirwo eUkha neparera yebhari, recipe, macalorie, zvinovaka muviri