Zvisungo Lentil Soup
| mvura | 1500.0 (gramu) |
| lentil | 200.0 (gramu) |
| karoti | 1.0 (chidimbu) |
| onion | 1.0 (chidimbu) |
| tafura yemunyu | 0.5 (chipunu) |
| girazi hanyanisi | 30.0 (gramu) |
| ruomba | 1.0 (girazi rezviyo) |
| mafuta | 1.0 (tafura yetafura) |
Nzira yekugadzirira
Soak nyemba kwemaawa matatu. Sungai hanyanisi uye karoti muhotela kwemaminitsi matatu. Sungai miriwo yakatsvukuruka nedhiri uye mira kusvikira nyoro mune zvishoma mvura. Wedzera mvura inodzika kune zvakagadzirwa zvakagadzirwa. Bira. Shumira nekirimu yakasviba nemishonga.
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 | 67.8 kcal | 1684 kcal | 4% | 5.9% | 2484 d |
| MaProteins | 2.5 d | 76 d | 3.3% | 4.9% | 3040 d |
| mafuta | 4.2 d | 56 d | 7.5% | 11.1% | 1333 d |
| Carbohydrate | 5.2 d | 219 d | 2.4% | 3.5% | 4212 d |
| Organic acids | 9.5 d | ~ | |||
| Alimentary faibha | 0.7 d | 20 d | 3.5% | 5.2% | 2857 d |
| Mvura | 79.6 d | 2273 d | 3.5% | 5.2% | 2856 d |
| dota | 0.3 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 300 magiramu | 900 magiramu | 33.3% | 49.1% | 300 d |
| Retinol | 0.3 mg | ~ | |||
| Vhitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 d |
| Vhitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 d |
| Vitamini B4, choline | 12.1 mg | 500 mg | 2.4% | 3.5% | 4132 d |
| Vhitamini B5, pantothenic | 0.009 mg | 5 mg | 0.2% | 0.3% | 55556 d |
| Vhitamini B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.7% | 20000 d |
| Vitamini B9, folate | 1.4 magiramu | 400 magiramu | 0.4% | 0.6% | 28571 d |
| Vitamini B12, cobalamin | 0.04 magiramu | 3 magiramu | 1.3% | 1.9% | 7500 d |
| Vitamini C, ascorbic | 0.6 mg | 90 mg | 0.7% | 1% | 15000 d |
| Vhitamini D, calciferol | 0.02 magiramu | 10 magiramu | 0.2% | 0.3% | 50000 d |
| Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1% | 15000 d |
| Vhitamini H, biotin | 0.4 magiramu | 50 magiramu | 0.8% | 1.2% | 12500 d |
| Vitamini PP, HERE | 0.615 mg | 20 mg | 3.1% | 4.6% | 3252 d |
| niacin | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 81.3 mg | 2500 mg | 3.3% | 4.9% | 3075 d |
| Calcium, CA | 19.1 mg | 1000 mg | 1.9% | 2.8% | 5236 d |
| Nesilicon, Si | 7.1 mg | 30 mg | 23.7% | 35% | 423 d |
| Magnesium, mg | 8.9 mg | 400 mg | 2.2% | 3.2% | 4494 d |
| Sodium, Na | 13.9 mg | 1300 mg | 1.1% | 1.6% | 9353 d |
| Sarufa, S | 16.7 mg | 1000 mg | 1.7% | 2.5% | 5988 d |
| Phosphorus, P. | 33.5 mg | 800 mg | 4.2% | 6.2% | 2388 d |
| Chlorine, Cl | 161 mg | 2300 mg | 7% | 10.3% | 1429 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 36.2 magiramu | ~ | |||
| Bohr, B. | 62.5 magiramu | ~ | |||
| Vanadium, V | 2.1 magiramu | ~ | |||
| Simbi, Kutenda | 1.5 mg | 18 mg | 8.3% | 12.2% | 1200 d |
| Iodine, ini | 1.2 magiramu | 150 magiramu | 0.8% | 1.2% | 12500 d |
| Cobalt, Co. | 1.3 magiramu | 10 magiramu | 13% | 19.2% | 769 d |
| Lithium, Li | 0.1 magiramu | ~ | |||
| Manganese, Mn | 0.1176 mg | 2 mg | 5.9% | 8.7% | 1701 d |
| Mhangura, Cu | 65.5 magiramu | 1000 magiramu | 6.6% | 9.7% | 1527 d |
| Molybdenum, Mo. | 8.2 magiramu | 70 magiramu | 11.7% | 17.3% | 854 d |
| Nickel, ari | 14.4 magiramu | ~ | |||
| Rubidium, Rb | 10.7 magiramu | ~ | |||
| Selenium, Kana | 1.8 magiramu | 55 magiramu | 3.3% | 4.9% | 3056 d |
| Titan, iwe | 26.4 magiramu | ~ | |||
| Fluorine, F | 5.4 magiramu | 4000 magiramu | 0.1% | 0.1% | 74074 d |
| Chrome, Kr | 1.1 magiramu | 50 magiramu | 2.2% | 3.2% | 4545 d |
| Zingi, Zn | 0.2707 mg | 12 mg | 2.3% | 3.4% | 4433 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 3.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.6 d | hukuru 100 г |
Iko kukosha kwesimba kuri 67,8 kcal.
Lentil muto akapfuma mavitamini uye zvicherwa senge: vhitamini A - 33,3%, silicon - 23,7%, cobalt - 13%, molybdenum - 11,7%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Molybdenum inogadzira akawanda enzymes ayo anopa metabolism yesarufa-ine amino acids, purines uye pyrimidines.
MIKORORI NEMITAMBO YEMAIKONI EZVINODZIDZISWA ZVINODZIDZISWA Lentil Soup PER 100 g
- 0 kcal
- 295 kcal
- 35 kcal
- 41 kcal
- 0 kcal
- 20 kcal
- 162 kcal
- 661 kcal
Tags: Maitiro ekubika, macalorie zvemukati 67,8 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Lentil soup, recipe, macalorie, zvinovaka muviri