Mukati
Zvishandiso maapuro akarongedzwa nemupunga uye nzungu
| maapuro | 193.0 (gramu) |
| mupunga groats | 13.0 (gramu) |
| mhou yemukaka | 21.0 (gramu) |
| shuga | 7.0 (gramu) |
| mazambiringa akaomeswa | 10.0 (gramu) |
| maarumondi anotapira | 11.0 (gramu) |
| zai rehuku | 0.2 (chidimbu) |
| mafuta | 8.0 (gramu) |
| jamhu | 30.0 (gramu) |
Nzira yekugadzirira
Mune maapuro, musina kuabvisa, dendere rembeu rinobviswa, gomba rinoguma rizere nenyama yakasungwa. Isa maapuro akaomeswa pabheka, wedzera hushoma hwemvura uye ubike muhovheni kwemaminetsi gumi nemashanu kusvika makumi maviri (zvichienderana nerudzi rwemaapuro). Kune nyama yakakangwa, mupunga mupunga unobikwa mumukaka une shuga. Mazambiringa akaomeswa, nzungu dzakakangwa, mazai, bota rakapfaviswa kana majarini zvinowedzerwa kune porridge rakatonhora kusvika -15-20 ° C uye zvese zvakanyatsosanganiswa. Maapuro anopisa nejamu.
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 | 151.1 kcal | 1684 kcal | 9% | 6% | 1114 d |
| MaProteins | 3.1 d | 76 d | 4.1% | 2.7% | 2452 d |
| mafuta | 8.5 d | 56 d | 15.2% | 10.1% | 659 d |
| Carbohydrate | 16.7 d | 219 d | 7.6% | 5% | 1311 d |
| Organic acids | 0.5 d | ~ | |||
| Alimentary faibha | 1.7 d | 20 d | 8.5% | 5.6% | 1176 d |
| Mvura | 88.4 d | 2273 d | 3.9% | 2.6% | 2571 d |
| dota | 0.8 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 70 magiramu | 900 magiramu | 7.8% | 5.2% | 1286 d |
| Retinol | 0.07 mg | ~ | |||
| Vhitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 2.2% | 3000 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.7% | 1800 d |
| Vitamini B4, choline | 15.9 mg | 500 mg | 3.2% | 2.1% | 3145 d |
| Vhitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.6% | 2500 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.3% | 2000 d |
| Vitamini B9, folate | 6.1 magiramu | 400 magiramu | 1.5% | 1% | 6557 d |
| Vitamini B12, cobalamin | 0.06 magiramu | 3 magiramu | 2% | 1.3% | 5000 d |
| Vitamini C, ascorbic | 4.7 mg | 90 mg | 5.2% | 3.4% | 1915 d |
| Vhitamini D, calciferol | 0.1 magiramu | 10 magiramu | 1% | 0.7% | 10000 d |
| Vitamini E, alpha tocopherol, TE | 3 mg | 15 mg | 20% | 13.2% | 500 d |
| Vhitamini H, biotin | 1.5 magiramu | 50 magiramu | 3% | 2% | 3333 d |
| Vitamini PP, HERE | 1.1146 mg | 20 mg | 5.6% | 3.7% | 1794 d |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 303.4 mg | 2500 mg | 12.1% | 8% | 824 d |
| Calcium, CA | 48.4 mg | 1000 mg | 4.8% | 3.2% | 2066 d |
| Nesilicon, Si | 5.4 mg | 30 mg | 18% | 11.9% | 556 d |
| Magnesium, mg | 30.4 mg | 400 mg | 7.6% | 5% | 1316 d |
| Sodium, Na | 34.5 mg | 1300 mg | 2.7% | 1.8% | 3768 d |
| Sarufa, S | 29.2 mg | 1000 mg | 2.9% | 1.9% | 3425 d |
| Phosphorus, P. | 73.7 mg | 800 mg | 9.2% | 6.1% | 1085 d |
| Chlorine, Cl | 21.2 mg | 2300 mg | 0.9% | 0.6% | 10849 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 76.8 magiramu | ~ | |||
| Bohr, B. | 168.2 magiramu | ~ | |||
| Vanadium, V | 2.6 magiramu | ~ | |||
| Simbi, Kutenda | 2.1 mg | 18 mg | 11.7% | 7.7% | 857 d |
| Iodine, ini | 3.1 magiramu | 150 magiramu | 2.1% | 1.4% | 4839 d |
| Cobalt, Co. | 1.2 magiramu | 10 magiramu | 12% | 7.9% | 833 d |
| Manganese, Mn | 0.2506 mg | 2 mg | 12.5% | 8.3% | 798 d |
| Mhangura, Cu | 101.5 magiramu | 1000 magiramu | 10.2% | 6.8% | 985 d |
| Molybdenum, Mo. | 4.8 magiramu | 70 magiramu | 6.9% | 4.6% | 1458 d |
| Nickel, ari | 11.4 magiramu | ~ | |||
| Tungamira, Sn | 1.1 magiramu | ~ | |||
| Rubidium, Rb | 41.6 magiramu | ~ | |||
| Selenium, Kana | 0.2 magiramu | 55 magiramu | 0.4% | 0.3% | 27500 d |
| Strontium, Sr. | 1.4 magiramu | ~ | |||
| Fluorine, F | 19 magiramu | 4000 magiramu | 0.5% | 0.3% | 21053 d |
| Chrome, Kr | 3.1 magiramu | 50 magiramu | 6.2% | 4.1% | 1613 d |
| Zingi, Zn | 0.4231 mg | 12 mg | 3.5% | 2.3% | 2836 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 5.3 d | ~ | |||
| Mono- uye disaccharides (shuga) | 5.7 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 22.9 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 151,1 kcal.
Maapuro akaiswa mupunga uye nzungu akapfuma mavitamini uye zvicherwa senge: vhitamini E - 20%, potasium - 12,1%, silicon - 18%, iron - 11,7%, cobalt - 12%, manganese - 12,5%
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- Silicon inosanganisirwa sechinhu chakaumbwa mune glycosaminoglycans uye inosimudzira collagen synthesis.
- 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.
MaCalorie zvemukati KUNYANYA KUNYANYA KUSVIRA KWEMAHARA ZVINODZIDZISWA Maapuro akazadzwa nemupunga nenzungu PER 100 g
- 47 kcal
- 333 kcal
- 60 kcal
- 399 kcal
- 264 kcal
- 609 kcal
- 157 kcal
- 661 kcal
- 265 kcal
Tags: Maitiro ekubika, macalorie zvemukati 151,1 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Maapuro akazadzwa nemupunga nenzungu, recipe, macalorie, zvinovaka muviri