Zvisungo Mbatatisi Nguruve
| mbatata | 3000.0 (gramu) |
| nyama yenguruve, 1 chikamu | 2000.0 (gramu) |
| mafuta ezuva | 3.0 (tafura yetafura) |
| mafuta | 2.0 (tafura yetafura) |
| mhou yemukaka | 100.0 (gramu) |
| zai rehuku | 3.0 (chidimbu) |
| tafura yemunyu | 0.5 (chipunu) |
| pasi pasi peputi | 0.5 (chipunu) |
Nzira yekugadzirira
Gadzirira mbatatisi yakakwenenzverwa maererano neyakajairwa nzira (nemukaka, bota uye zai), asi yakakora kwazvo. Wobva wagadzirira kuzadza: cheka nyama kuita zvidimbu, simmer kwehafu yeawa, wobva wafry. Isa mbatatisi yakakwenenzverwa pabheka, chikamu uye isa nyama yese musiraidhi pairi. Wobva wavhara nyama neakasara mbatatisi yakasviba uye chakuvhe kubva pairi chimwe chinhu chinenge chenguruve chine musoro, yenguruve, muswe, nezvimwewo Zvichida chimwe chinhu chingashande. Kana chikamu chehunyanzvi chapera, chinosara kurova mazai akati wandei, kuzora chitunha nekuisa muchoto kwemaminetsi mashoma (kusvikira inguruve yatsvukiswa).
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 | 130.2 kcal | 1684 kcal | 7.7% | 5.9% | 1293 d |
| MaProteins | 4.8 d | 76 d | 6.3% | 4.8% | 1583 d |
| mafuta | 9.3 d | 56 d | 16.6% | 12.7% | 602 d |
| Carbohydrate | 7.2 d | 219 d | 3.3% | 2.5% | 3042 d |
| Organic acids | 4.7 d | ~ | |||
| Alimentary faibha | 1.1 d | 20 d | 5.5% | 4.2% | 1818 d |
| Mvura | 57 d | 2273 d | 2.5% | 1.9% | 3988 d |
| dota | 0.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 40 magiramu | 900 magiramu | 4.4% | 3.4% | 2250 d |
| Retinol | 0.04 mg | ~ | |||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5.1% | 1500 d |
| Vhitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 3.4% | 2250 d |
| Vitamini B4, choline | 18.6 mg | 500 mg | 3.7% | 2.8% | 2688 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.6% | 1667 d |
| Vhitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 7.7% | 1000 d |
| Vitamini B9, folate | 5.3 magiramu | 400 magiramu | 1.3% | 1% | 7547 d |
| Vitamini B12, cobalamin | 0.02 magiramu | 3 magiramu | 0.7% | 0.5% | 15000 d |
| Vitamini C, ascorbic | 8.2 mg | 90 mg | 9.1% | 7% | 1098 d |
| Vhitamini D, calciferol | 0.06 magiramu | 10 magiramu | 0.6% | 0.5% | 16667 d |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 3.1% | 2500 d |
| Vhitamini H, biotin | 0.6 magiramu | 50 magiramu | 1.2% | 0.9% | 8333 d |
| Vitamini PP, HERE | 1.9968 mg | 20 mg | 10% | 7.7% | 1002 d |
| niacin | 1.2 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 353.2 mg | 2500 mg | 14.1% | 10.8% | 708 d |
| Calcium, CA | 11.5 mg | 1000 mg | 1.2% | 0.9% | 8696 d |
| Magnesium, mg | 17.9 mg | 400 mg | 4.5% | 3.5% | 2235 d |
| Sodium, Na | 14.3 mg | 1300 mg | 1.1% | 0.8% | 9091 d |
| Sarufa, S | 59.2 mg | 1000 mg | 5.9% | 4.5% | 1689 d |
| Phosphorus, P. | 70.1 mg | 800 mg | 8.8% | 6.8% | 1141 d |
| Chlorine, Cl | 115.3 mg | 2300 mg | 5% | 3.8% | 1995 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 446 magiramu | ~ | |||
| Bohr, B. | 59.5 magiramu | ~ | |||
| Vanadium, V | 77.1 magiramu | ~ | |||
| Simbi, Kutenda | 0.9 mg | 18 mg | 5% | 3.8% | 2000 d |
| Iodine, ini | 4.4 magiramu | 150 magiramu | 2.9% | 2.2% | 3409 d |
| Cobalt, Co. | 4.2 magiramu | 10 magiramu | 42% | 32.3% | 238 d |
| Lithium, Li | 39.9 magiramu | ~ | |||
| Manganese, Mn | 0.094 mg | 2 mg | 4.7% | 3.6% | 2128 d |
| Mhangura, Cu | 91.5 magiramu | 1000 magiramu | 9.2% | 7.1% | 1093 d |
| Molybdenum, Mo. | 6.7 magiramu | 70 magiramu | 9.6% | 7.4% | 1045 d |
| Nickel, ari | 4.7 magiramu | ~ | |||
| Tungamira, Sn | 5.3 magiramu | ~ | |||
| Rubidium, Rb | 258.8 magiramu | ~ | |||
| Selenium, Kana | 0.03 magiramu | 55 magiramu | 0.1% | 0.1% | 183333 d |
| Strontium, Sr. | 0.3 magiramu | ~ | |||
| Fluorine, F | 29.1 magiramu | 4000 magiramu | 0.7% | 0.5% | 13746 d |
| Chrome, Kr | 7.6 magiramu | 50 magiramu | 15.2% | 11.7% | 658 d |
| Zingi, Zn | 0.5763 mg | 12 mg | 4.8% | 3.7% | 2082 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 6.5 d | ~ | |||
| Mono- uye disaccharides (shuga) | 0.7 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 13.8 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 130,2 kcal.
Mbatata yenguruve akapfuma mavitamini uye zvicherwa senge potasium - 14,1%, cobalt - 42%, chromium - 15,2%
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- 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.
CALORIE KUNYANYA KUMASHURE MBERI ZVINOGONESESA ZVINOGONESESA Mbatatisi Nguruve PER 100 g
- 77 kcal
- 142 kcal
- 899 kcal
- 661 kcal
- 60 kcal
- 157 kcal
- 0 kcal
- 255 kcal
Tags: Maitiro ekubika, macalorie zvemukati 130,2 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Nguruve kubva kumatatata, kamukira, macalorie, zvinovaka muviri