Zvisungo Potato casserole
| mbatata | 8.0 (chidimbu) |
| mafuta emhuka | 3.0 (tafura yetafura) |
| onion | 2.0 (chidimbu) |
| zai rehuku | 2.0 (chidimbu) |
| mhou yemukaka | 1.0 (girazi rezviyo) |
| parsley | 1.0 (tafura yetafura) |
Nzira yekugadzirira
Stew matapiri, akasvuurwa uye akachekwa kuita mitsetse kana zvidimbu, mune shoma mvura uye mafuta. Fry akachekwa anyanisi mumafuta. Gadzira zvinyoro uye fambisa mbatatisi neeiii yakakangwa. Isa iyo muhari mugirisi rekutsvaira, dururira pamusoro pemusanganiswa wemazai nemukaka uye ubike muchoto. Shumira nehove nehuku dzehuku.
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 | 79.8 kcal | 1684 kcal | 4.7% | 5.9% | 2110 d |
| MaProteins | 2.9 d | 76 d | 3.8% | 4.8% | 2621 d |
| mafuta | 4.3 d | 56 d | 7.7% | 9.6% | 1302 d |
| Carbohydrate | 7.9 d | 219 d | 3.6% | 4.5% | 2772 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 1.2 d | 20 d | 6% | 7.5% | 1667 d |
| Mvura | 78.5 d | 2273 d | 3.5% | 4.4% | 2896 d |
| dota | 1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 60 magiramu | 900 magiramu | 6.7% | 8.4% | 1500 d |
| Retinol | 0.06 mg | ~ | |||
| Vhitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 5.9% | 2143 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7% | 1800 d |
| Vitamini B4, choline | 25.7 mg | 500 mg | 5.1% | 6.4% | 1946 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.5% | 1667 d |
| Vhitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.5% | 1000 d |
| Vitamini B9, folate | 7.3 magiramu | 400 magiramu | 1.8% | 2.3% | 5479 d |
| Vitamini B12, cobalamin | 0.1 magiramu | 3 magiramu | 3.3% | 4.1% | 3000 d |
| Vitamini C, ascorbic | 4.3 mg | 90 mg | 4.8% | 6% | 2093 d |
| Vhitamini D, calciferol | 0.2 magiramu | 10 magiramu | 2% | 2.5% | 5000 d |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 2.5% | 5000 d |
| Vhitamini H, biotin | 2.4 magiramu | 50 magiramu | 4.8% | 6% | 2083 d |
| Vitamini PP, HERE | 1.0814 mg | 20 mg | 5.4% | 6.8% | 1849 d |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 331.1 mg | 2500 mg | 13.2% | 16.5% | 755 d |
| Calcium, CA | 36.9 mg | 1000 mg | 3.7% | 4.6% | 2710 d |
| Magnesium, mg | 17.3 mg | 400 mg | 4.3% | 5.4% | 2312 d |
| Sodium, Na | 23.7 mg | 1300 mg | 1.8% | 2.3% | 5485 d |
| Sarufa, S | 41.5 mg | 1000 mg | 4.2% | 5.3% | 2410 d |
| Phosphorus, P. | 67.1 mg | 800 mg | 8.4% | 10.5% | 1192 d |
| Chlorine, Cl | 62.7 mg | 2300 mg | 2.7% | 3.4% | 3668 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 455.7 magiramu | ~ | |||
| Bohr, B. | 73.2 magiramu | ~ | |||
| Vanadium, V | 71.1 magiramu | ~ | |||
| Simbi, Kutenda | 0.7 mg | 18 mg | 3.9% | 4.9% | 2571 d |
| Iodine, ini | 6 magiramu | 150 magiramu | 4% | 5% | 2500 d |
| Cobalt, Co. | 3.8 magiramu | 10 magiramu | 38% | 47.6% | 263 d |
| Lithium, Li | 36.7 magiramu | ~ | |||
| Manganese, Mn | 0.1058 mg | 2 mg | 5.3% | 6.6% | 1890 d |
| Mhangura, Cu | 83.9 magiramu | 1000 magiramu | 8.4% | 10.5% | 1192 d |
| Molybdenum, Mo. | 5.2 magiramu | 70 magiramu | 7.4% | 9.3% | 1346 d |
| Nickel, ari | 2.7 magiramu | ~ | |||
| Tungamira, Sn | 2.3 magiramu | ~ | |||
| Rubidium, Rb | 282.2 magiramu | ~ | |||
| Selenium, Kana | 0.4 magiramu | 55 magiramu | 0.7% | 0.9% | 13750 d |
| Strontium, Sr. | 3 magiramu | ~ | |||
| Fluorine, F | 25.4 magiramu | 4000 magiramu | 0.6% | 0.8% | 15748 d |
| Chrome, Kr | 5.6 magiramu | 50 magiramu | 11.2% | 14% | 893 d |
| Zingi, Zn | 0.416 mg | 12 mg | 3.5% | 4.4% | 2885 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 5.7 d | ~ | |||
| Mono- uye disaccharides (shuga) | 2.1 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 46.8 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 79,8 kcal.
Mbatata gratin akapfuma mavitamini uye zvicherwa senge potasium - 13,2%, cobalt - 38%, chromium - 11,2%
- 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.
MIKORORI KUNYANYA KUNYANYA KUNYANYA KWEZVINHU ZVOKUDZIDZA Potato casserole PER 100 g
- 77 kcal
- 899 kcal
- 41 kcal
- 157 kcal
- 60 kcal
- 49 kcal
Tags: Maitiro ekubika, macalorie zvemukati 79,8 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Potato casserole, mabikirwo, macalorie, zvinovaka muviri