Zvishandiso Millet casserole
| mapira | 2.0 (girazi rezviyo) |
| mvura | 0.5 (girazi rezviyo) |
| mazambiringa akaomeswa | 50.0 (gramu) |
| apricot | 50.0 (gramu) |
| mafuta | 25.0 (gramu) |
| shuga | 30.0 (gramu) |
| tafura yemunyu | 3.0 (gramu) |
| vanillin | 2.0 (gramu) |
| zai rehuku | 1.0 (chidimbu) |
| Cranberries | 30.0 (gramu) |
Nzira yekugadzirira
Sukurudza mhunga zvizere, nyungudutsa munyu mumvura inopisa, dururira muchero uye ubike kusvikira mvura yavira. Wedzera akagezwa akaomeswa nemaapurikoti akaomeswa, bota, shuga, zai rakarohwa zvishoma uye vanillin kune rinokonzeresa porridge. Isa uwandu hunokonzeresa pabheka uye ubike muhovhoni inopisa kusvikira shava yegoridhe. Iyo yakapera casserole inotemwa muzvikamu nebanga, yakashongedzwa nemakranberry akati wandei uye yakapihwa (inopisa kana inotonhora).
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 | 246.1 kcal | 1684 kcal | 14.6% | 5.9% | 684 d |
| MaProteins | 7.3 d | 76 d | 9.6% | 3.9% | 1041 d |
| mafuta | 5.5 d | 56 d | 9.8% | 4% | 1018 d |
| Carbohydrate | 44.7 d | 219 d | 20.4% | 8.3% | 490 d |
| Organic acids | 17.3 d | ~ | |||
| Alimentary faibha | 2.3 d | 20 d | 11.5% | 4.7% | 870 d |
| Mvura | 31.1 d | 2273 d | 1.4% | 0.6% | 7309 d |
| dota | 1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 300 magiramu | 900 magiramu | 33.3% | 13.5% | 300 d |
| Retinol | 0.3 mg | ~ | |||
| Vhitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.4% | 750 d |
| Vhitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 1.6% | 2571 d |
| Vitamini B4, choline | 15.1 mg | 500 mg | 3% | 1.2% | 3311 d |
| Vhitamini B5, pantothenic | 0.08 mg | 5 mg | 1.6% | 0.7% | 6250 d |
| Vhitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4.1% | 1000 d |
| Vitamini B9, folate | 18.6 magiramu | 400 magiramu | 4.7% | 1.9% | 2151 d |
| Vitamini B12, cobalamin | 0.03 magiramu | 3 magiramu | 1% | 0.4% | 10000 d |
| Vitamini C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.4% | 11250 d |
| Vhitamini D, calciferol | 0.1 magiramu | 10 magiramu | 1% | 0.4% | 10000 d |
| Vitamini E, alpha tocopherol, TE | 1.4 mg | 15 mg | 9.3% | 3.8% | 1071 d |
| Vhitamini H, biotin | 1.2 magiramu | 50 magiramu | 2.4% | 1% | 4167 d |
| Vitamini PP, HERE | 2.0118 mg | 20 mg | 10.1% | 4.1% | 994 d |
| niacin | 0.8 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 311.1 mg | 2500 mg | 12.4% | 5% | 804 d |
| Calcium, CA | 36.9 mg | 1000 mg | 3.7% | 1.5% | 2710 d |
| Magnesium, mg | 52.4 mg | 400 mg | 13.1% | 5.3% | 763 d |
| Sodium, Na | 25.4 mg | 1300 mg | 2% | 0.8% | 5118 d |
| Sarufa, S | 50.3 mg | 1000 mg | 5% | 2% | 1988 d |
| Phosphorus, P. | 144.4 mg | 800 mg | 18.1% | 7.4% | 554 d |
| Chlorine, Cl | 285.3 mg | 2300 mg | 12.4% | 5% | 806 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 50.5 magiramu | ~ | |||
| Simbi, Kutenda | 2 mg | 18 mg | 11.1% | 4.5% | 900 d |
| Iodine, ini | 3.5 magiramu | 150 magiramu | 2.3% | 0.9% | 4286 d |
| Cobalt, Co. | 4.9 magiramu | 10 magiramu | 49% | 19.9% | 204 d |
| Manganese, Mn | 0.4728 mg | 2 mg | 23.6% | 9.6% | 423 d |
| Mhangura, Cu | 193.2 magiramu | 1000 magiramu | 19.3% | 7.8% | 518 d |
| Molybdenum, Mo. | 10.2 magiramu | 70 magiramu | 14.6% | 5.9% | 686 d |
| Nickel, ari | 4.4 magiramu | ~ | |||
| Tungamira, Sn | 5 magiramu | ~ | |||
| Titan, iwe | 10.1 magiramu | ~ | |||
| Fluorine, F | 17.5 magiramu | 4000 magiramu | 0.4% | 0.2% | 22857 d |
| Chrome, Kr | 1.5 magiramu | 50 magiramu | 3% | 1.2% | 3333 d |
| Zingi, Zn | 0.9219 mg | 12 mg | 7.7% | 3.1% | 1302 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 31.6 d | ~ | |||
| Mono- uye disaccharides (shuga) | 4.3 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 34.3 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 246,1 kcal.
Millet casserole akapfuma mavitamini uye zvicherwa senge: vhitamini A - 33,3%, vhitamini B1 - 13,3%, potasium - 12,4%, magnesium - 13,1%, phosphorus - 18,1%, chlorine - 12,4 %%, simbi - 11,1%, cobalt - 49%, manganese - 23,6%, mhangura - 19,3%, molybdenum - 14,6%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B1 chikamu chemakemikari akakosha ehydrohydrate uye simba metabolism, izvo zvinopa muviri simba uye epurasitiki zvinhu, pamwe nemetabolism yemabranched-cheni amino acids. Kushaikwa kwevhitamini iyi kunotungamira kumatambudziko akakomba ehurongwa hwekutya, hwekugaya uye hwemwoyo.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- Chlorine zvakafanira kuumbwa uye kuchengetedzwa kwehydrochloric acid mumuviri.
- simbi chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
- Molybdenum inogadzira akawanda enzymes ayo anopa metabolism yesarufa-ine amino acids, purines uye pyrimidines.
CALORIE KUNYANYA KUMASHURE MBERI ZVINODZIDZISWA ZVINODZIDZISWA Millet casserole PER 100 g
- 342 kcal
- 0 kcal
- 264 kcal
- 232 kcal
- 661 kcal
- 399 kcal
- 0 kcal
- 0 kcal
- 157 kcal
- 28 kcal
Tags: Maitiro ekubika, macalorie zvirimo 246,1 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Millet casserole, recipe, macalorie, zvinovaka muviri