Zvisungo French Potato Casserole
| mbatata | 8.0 (chidimbu) |
| gariki hanyanisi | 20.0 (gramu) |
| zai rehuku | 3.0 (chidimbu) |
| mhou yemukaka | 0.5 (chipunu) |
| yakaoma chizi | 100.0 (gramu) |
| pasi pasi peputi | 2.0 (gramu) |
| tafura yemunyu | 2.0 (gramu) |
Nzira yekugadzirira
Bvisa pasi pepani (pani) negariki uye wotambanudza gariki yakatetepa (1 clove), pamwe nezvidimbu zvebota. Chop 8 mbatatisi yepakati uye isa hafu mupani, mwaka nemunyu uye mhiripiri, wobva wawedzera hafu yasara, munyu uye mhiripiri. Dururira mazai akarohwa nemukaka uye usase ne grated chizi pamusoro. Bika kwemaminitsi makumi mana-40 muchoto.
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 | 96 kcal | 1684 kcal | 5.7% | 5.9% | 1754 d |
| MaProteins | 5.9 d | 76 d | 7.8% | 8.1% | 1288 d |
| mafuta | 4.7 d | 56 d | 8.4% | 8.8% | 1191 d |
| Carbohydrate | 8.1 d | 219 d | 3.7% | 3.9% | 2704 d |
| Organic acids | 10.3 d | ~ | |||
| Alimentary faibha | 1.1 d | 20 d | 5.5% | 5.7% | 1818 d |
| Mvura | 70.6 d | 2273 d | 3.1% | 3.2% | 3220 d |
| dota | 0.9 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 90 magiramu | 900 magiramu | 10% | 10.4% | 1000 d |
| Retinol | 0.09 mg | ~ | |||
| Vhitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 5.5% | 1875 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 5.8% | 1800 d |
| Vitamini B4, choline | 38.1 mg | 500 mg | 7.6% | 7.9% | 1312 d |
| Vhitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 8.3% | 1250 d |
| Vhitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 10.4% | 1000 d |
| Vitamini B9, folate | 7.1 magiramu | 400 magiramu | 1.8% | 1.9% | 5634 d |
| Vitamini B12, cobalamin | 0.2 magiramu | 3 magiramu | 6.7% | 7% | 1500 d |
| Vitamini C, ascorbic | 2.7 mg | 90 mg | 3% | 3.1% | 3333 d |
| Vhitamini D, calciferol | 0.3 magiramu | 10 magiramu | 3% | 3.1% | 3333 d |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 2.8% | 3750 d |
| Vhitamini H, biotin | 3.3 magiramu | 50 magiramu | 6.6% | 6.9% | 1515 d |
| Vitamini PP, HERE | 1.6794 mg | 20 mg | 8.4% | 8.8% | 1191 d |
| niacin | 0.7 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 340.7 mg | 2500 mg | 13.6% | 14.2% | 734 d |
| Calcium, CA | 122.2 mg | 1000 mg | 12.2% | 12.7% | 818 d |
| Magnesium, mg | 20.8 mg | 400 mg | 5.2% | 5.4% | 1923 d |
| Sodium, Na | 106.9 mg | 1300 mg | 8.2% | 8.5% | 1216 d |
| Sarufa, S | 45.4 mg | 1000 mg | 4.5% | 4.7% | 2203 d |
| Phosphorus, P. | 116.4 mg | 800 mg | 14.6% | 15.2% | 687 d |
| Chlorine, Cl | 223.6 mg | 2300 mg | 9.7% | 10.1% | 1029 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 452.4 magiramu | ~ | |||
| Bohr, B. | 59.7 magiramu | ~ | |||
| Vanadium, V | 77.3 magiramu | ~ | |||
| Simbi, Kutenda | 0.9 mg | 18 mg | 5% | 5.2% | 2000 d |
| Iodine, ini | 6.6 magiramu | 150 magiramu | 4.4% | 4.6% | 2273 d |
| Cobalt, Co. | 4.3 magiramu | 10 magiramu | 43% | 44.8% | 233 d |
| Lithium, Li | 40 magiramu | ~ | |||
| Manganese, Mn | 0.1134 mg | 2 mg | 5.7% | 5.9% | 1764 d |
| Mhangura, Cu | 94.5 magiramu | 1000 magiramu | 9.5% | 9.9% | 1058 d |
| Molybdenum, Mo. | 5.9 magiramu | 70 magiramu | 8.4% | 8.8% | 1186 d |
| Nickel, ari | 2.6 magiramu | ~ | |||
| Tungamira, Sn | 1.6 magiramu | ~ | |||
| Rubidium, Rb | 259.5 magiramu | ~ | |||
| Selenium, Kana | 0.2 magiramu | 55 magiramu | 0.4% | 0.4% | 27500 d |
| Strontium, Sr. | 2 magiramu | ~ | |||
| Fluorine, F | 25.7 magiramu | 4000 magiramu | 0.6% | 0.6% | 15564 d |
| Chrome, Kr | 6 magiramu | 50 magiramu | 12% | 12.5% | 833 d |
| Zingi, Zn | 0.7652 mg | 12 mg | 6.4% | 6.7% | 1568 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 6.5 d | ~ | |||
| Mono- uye disaccharides (shuga) | 1.3 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 76.5 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 96 kcal.
French mbatatisi casserole akapfuma mavitamini uye zvicherwa senge: potasium - 13,6%, calcium - 12,2%, phosphorus - 14,6%, cobalt - 43%, chromium - 12%
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera njodzi ye osteoporosis.
- 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.
- 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 RECIPE INGREDIENTS French potato casserole PER 100
- 77 kcal
- 149 kcal
- 157 kcal
- 60 kcal
- 364 kcal
- 255 kcal
- 0 kcal
Tags: Maitiro ekubika, macalorie zvemukati 96 kcal, kemikari yakagadzirwa, kukosha kwehutano, ndeapi mavitamini, zvicherwa, nzira yekubika French mbatatisi casserole, mabikirwo, macalorie, zvinovaka muviri