Zvinoshandiswa Zizi porogi nemuriwo kana howa
| Zizi porridge (zvakasikwa) | 160.0 (gramu) |
| bhinzi yemiriwo (fudzi) | 57.0 (gramu) |
| mafuta | 5.0 (gramu) |
Nzira yekugadzirira
Bhinzi dzakachekwa kuita zvidimbu, cauliflower kana asparagus akachekwa kuita cubes, yakabikwa uye yakarungwa nemafuta. Peas dzemakani dzinopisa uye dzakarungwa nemafuta. Zucchini, eggplants akasvuura kana howa anochekwa kuita zvidimbu, madomasi anochekwa uye akakangwa. sezvinotsanangurwa pap. 165. Paunobva, isa miriwo yakagadzirwa kana howa pakati peporridge yakapedzwa
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 | 261 kcal | 1684 kcal | 15.5% | 5.9% | 645 d |
| MaProteins | 15.9 d | 76 d | 20.9% | 8% | 478 d |
| mafuta | 13.2 d | 56 d | 23.6% | 9% | 424 d |
| Carbohydrate | 20.9 d | 219 d | 9.5% | 3.6% | 1048 d |
| Organic acids | 0.02 d | ~ | |||
| Alimentary faibha | 1 d | 20 d | 5% | 1.9% | 2000 d |
| Mvura | 69.4 d | 2273 d | 3.1% | 1.2% | 3275 d |
| dota | 1.7 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 300 magiramu | 900 magiramu | 33.3% | 12.8% | 300 d |
| Retinol | 0.3 mg | ~ | |||
| Vhitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.1% | 750 d |
| Vhitamini B2, riboflavin | 0.4 mg | 1.8 mg | 22.2% | 8.5% | 450 d |
| Vitamini B4, choline | 165.5 mg | 500 mg | 33.1% | 12.7% | 302 d |
| Vhitamini B5, pantothenic | 1.2 mg | 5 mg | 24% | 9.2% | 417 d |
| Vhitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.7% | 667 d |
| Vitamini B9, folate | 29.5 magiramu | 400 magiramu | 7.4% | 2.8% | 1356 d |
| Vitamini B12, cobalamin | 0.4 magiramu | 3 magiramu | 13.3% | 5.1% | 750 d |
| Vitamini C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.1% | 45000 d |
| Vhitamini D, calciferol | 1.3 magiramu | 10 magiramu | 13% | 5% | 769 d |
| Vitamini E, alpha tocopherol, TE | 2.3 mg | 15 mg | 15.3% | 5.9% | 652 d |
| Vhitamini H, biotin | 13 magiramu | 50 magiramu | 26% | 10% | 385 d |
| Vitamini PP, HERE | 3.5394 mg | 20 mg | 17.7% | 6.8% | 565 d |
| niacin | 0.9 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 382.3 mg | 2500 mg | 15.3% | 5.9% | 654 d |
| Calcium, CA | 102 mg | 1000 mg | 10.2% | 3.9% | 980 d |
| Nesilicon, Si | 21.7 mg | 30 mg | 72.3% | 27.7% | 138 d |
| Magnesium, mg | 42.4 mg | 400 mg | 10.6% | 4.1% | 943 d |
| Sodium, Na | 211.7 mg | 1300 mg | 16.3% | 6.2% | 614 d |
| Sarufa, S | 160 mg | 1000 mg | 16% | 6.1% | 625 d |
| Phosphorus, P. | 284.6 mg | 800 mg | 35.6% | 13.6% | 281 d |
| Chlorine, Cl | 316.9 mg | 2300 mg | 13.8% | 5.3% | 726 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 159 magiramu | ~ | |||
| Bohr, B. | 112.8 magiramu | ~ | |||
| Vanadium, V | 43.7 magiramu | ~ | |||
| Simbi, Kutenda | 4.9 mg | 18 mg | 27.2% | 10.4% | 367 d |
| Iodine, ini | 16.6 magiramu | 150 magiramu | 11.1% | 4.3% | 904 d |
| Cobalt, Co. | 10.8 magiramu | 10 magiramu | 108% | 41.4% | 93 d |
| Manganese, Mn | 0.5106 mg | 2 mg | 25.5% | 9.8% | 392 d |
| Mhangura, Cu | 192.1 magiramu | 1000 magiramu | 19.2% | 7.4% | 521 d |
| Molybdenum, Mo. | 16.6 magiramu | 70 magiramu | 23.7% | 9.1% | 422 d |
| Nickel, ari | 39.9 magiramu | ~ | |||
| Tungamira, Sn | 3 magiramu | ~ | |||
| Selenium, Kana | 6.2 magiramu | 55 magiramu | 11.3% | 4.3% | 887 d |
| Strontium, Sr. | 4 magiramu | ~ | |||
| Titan, iwe | 34.5 magiramu | ~ | |||
| Fluorine, F | 47.1 magiramu | 4000 magiramu | 1.2% | 0.5% | 8493 d |
| Chrome, Kr | 5.6 magiramu | 50 magiramu | 11.2% | 4.3% | 893 d |
| Zingi, Zn | 1.6548 mg | 12 mg | 13.8% | 5.3% | 725 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 8.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 2.4 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 318.5 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 261 kcal.
Zizi porridge nemuriwo kana howa akapfuma mavitamini uye zvicherwa zvakadai se: vitamini A - 33,3%, vhitamini B1 - 13,3%, vhitamini B2 - 22,2%, choline - 33,1%, vhitamini B5 - 24%, vhitamini B6 - 15% , vhitamini B12 - 13,3%, vhitamini D - 13%, vhitamini E - 15,3%, vhitamini H - 26%, vhitamini PP - 17,7%, potasium - 15,3%, silicon - 72,3% , phosphorus - 35,6%, chlorine - 13,8%, iron - 27,2%, ayodini - 11,1%, cobalt - 108%, manganese - 25,5%, mhangura - 19,2%, molybdenum - 23,7%, selenium - 11,3%, chromium - 11,2%, zinc - 13,8%
- 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.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Mixed chikamu che lecithin, inoita chikamu mukusanganisa uye metabolism ye phospholipids muchiropa, inzvimbo yemahara emethyl mapoka, inoita se lipotropic factor.
- Vitamin B5 anotora chikamu mapuroteni, mafuta, makabhohaidhiretsi muviri, remafuta akawandisa muviri, kwetunhu dzinoverengeka mahormone, hemoglobin, inosimudzira Absorção de ofgua amino asidhi uye shuga muura, inotsigira adrenal cortex. Kushaikwa kwepantothenic acid kunogona kutungamira kukuvara kune ganda uye mucous membranes.
- Vitamin B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana mavitamini uye zvinobatanidzwa mukuumbwa kweropa. Kushaya vhitamini B12 kunotungamira mukushomeka kwekusakwana kana kwechipiri folate kushomeka, pamwe neanemia, leukopenia, thrombocytopenia.
- vhitamini D inochengetedza homeostasis yecalcium uye phosphorus, inoita maitiro emapfupa emamineralization. Kushaikwa kwevhitamini D kunotungamira kukundikana kwemetabolism yecalcium uye phosphorus mumapfupa, kuwedzera demineralization yemapfupa tishu, iyo inotungamira kune yakawedzera njodzi ye osteoporosis.
- 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.
- Vitamin H. anotora chikamu kwetunhu kwemafuta, glycogen, metabolism amino acids. Kusakwana kwevhitamini iyi kunogona kutungamira mukukanganisa kwenzvimbo yeganda.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- 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.
- 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.
- Iodine inobatanidzwa mukushanda kwetachiona, inopa kuumbwa kwehomoni (thyroxine uye triiodothyronine). Izvo zvinodikanwa mukukura uye kupatsanura kwemasero ezvinyama zvese zvemuviri wemunhu, kufema kwemitochondrial, mutemo we transmembrane sodium uye kutakura kwehomoni. Kudya kwakaringana kunotungamira kune endemic goiter ine hypothyroidism uye kudzikira kwemetabolism, arterial hypotension, kuderera kwekukura uye kukura kwepfungwa muvana.
- 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.
- Selenium - chinhu chakakosha cheiyo antioxidant system yekudzivirira yemuviri wemunhu, ine immunomodulatory mhedzisiro, inotora chikamu mukutonga kwezviito zvehormone mahormone. Kushomeka kunotungamira kuchirwere cheKashin-Beck (osteoarthritis ine hurema hwakawanda hwemajoini, musana uye magumo), Keshan chirwere (endemic myocardiopathy), nhaka nhaka thrombastenia.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
- zen'e chikamu chemakemikari anodarika mazana matatu, anotora chikamu muzvirongwa zvekubatana uye kuora kwemakabohydrate, mapuroteni, mafuta, nucleic acids uye mukutonga kwekutaura kwemageneti akati wandei. Kusakwana kwekushandisa kunotungamira kushomeka, yechipiri immunodeficiency, chiropa cirrhosis, kusagadzikana pabonde, uye kusagadzikana kwemwana. Ongororo dzichangoburwa dzakaratidza kugona kwenzvimbo dzakakwira dze zinc kuti dzikanganise kunwa kwemhangura uye nekudaro zvinobatsira mukuvandudza kweanemia.
Zvinyorwa zveCalorie KUNYANYA KUNYANYA KWEZVINHU ZVINOGONESESA Zizi porogi nemiriwo kana howa PAMYANA 100 g
- 661 kcal
Tags: Maitiro ekubika, macalorie zvemukati 261 kcal, makemikari, kukosha kwehutano, ndeapi mavitamini, zvicherwa, nzira yekubika