Zvishongedzo Kumba -style yekugocha
| nyama yemombe, 1 chikamu | 216.0 (gramu) |
| mbatata | 253.0 (gramu) |
| onion | 30.0 (gramu) |
| mafuta emhuka | 12.0 (gramu) |
| tomato paste | 15.0 (gramu) |
Nzira yekugadzirira
Nyama inochekwa kuita zvidimbu 2-4 pakushumira kurema 30-40 g, mbatatisi uye anyanisi - muzvidimbu, ipapo nyama nemiriwo zvakakangwa zvakasiyana. Nyama yakakangwa nemiriwo inoiswa mundiro muzvikamu kuitira kuti kune miriwo pamusoro uye pasi penyama, wedzera tomato puree , munyu, pepper uye muto (zvigadzirwa zvinofanira kuvharwa chete nemvura), kuvhara uye kubika kusvikira zvinyoro. Maminitsi 5-10 kusati kwapera kubika, isa bay leaf. Iyo yakagochwa inosunungurwa pamwe chete nemuto uye side dish muhari. Iyo ndiro inogona kubikwa pasina tomato puree
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 | 248 kcal | 1684 kcal | 14.7% | 5.9% | 679 d |
| MaProteins | 16.2 d | 76 d | 21.3% | 8.6% | 469 d |
| mafuta | 13.8 d | 56 d | 24.6% | 9.9% | 406 d |
| Carbohydrate | 15.7 d | 219 d | 7.2% | 2.9% | 1395 d |
| Organic acids | 0.3 d | ~ | |||
| Alimentary faibha | 1.7 d | 20 d | 8.5% | 3.4% | 1176 d |
| Mvura | 137.3 d | 2273 d | 6% | 2.4% | 1655 d |
| dota | 2 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 20 magiramu | 900 magiramu | 2.2% | 0.9% | 4500 d |
| Retinol | 0.02 mg | ~ | |||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.7% | 1500 d |
| Vhitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.5% | 900 d |
| Vitamini B4, choline | 42.5 mg | 500 mg | 8.5% | 3.4% | 1176 d |
| Vhitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4.8% | 833 d |
| Vhitamini B6, pyridoxine | 0.5 mg | 2 mg | 25% | 10.1% | 400 d |
| Vitamini B9, folate | 12.3 magiramu | 400 magiramu | 3.1% | 1.3% | 3252 d |
| Vitamini B12, cobalamin | 1.6 magiramu | 3 magiramu | 53.3% | 21.5% | 188 d |
| Vitamini C, ascorbic | 10.1 mg | 90 mg | 11.2% | 4.5% | 891 d |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.1% | 3750 d |
| Vhitamini H, biotin | 2 magiramu | 50 magiramu | 4% | 1.6% | 2500 d |
| Vitamini PP, HERE | 5.6892 mg | 20 mg | 28.4% | 11.5% | 352 d |
| niacin | 3 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 810.9 mg | 2500 mg | 32.4% | 13.1% | 308 d |
| Calcium, CA | 19.8 mg | 1000 mg | 2% | 0.8% | 5051 d |
| Magnesium, mg | 39.6 mg | 400 mg | 9.9% | 4% | 1010 d |
| Sodium, Na | 50.1 mg | 1300 mg | 3.9% | 1.6% | 2595 d |
| Sarufa, S | 205 mg | 1000 mg | 20.5% | 8.3% | 488 d |
| Phosphorus, P. | 204.9 mg | 800 mg | 25.6% | 10.3% | 390 d |
| Chlorine, Cl | 97.5 mg | 2300 mg | 4.2% | 1.7% | 2359 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 801.8 magiramu | ~ | |||
| Bohr, B. | 122.6 magiramu | ~ | |||
| Vanadium, V | 131.7 magiramu | ~ | |||
| Simbi, Kutenda | 2.9 mg | 18 mg | 16.1% | 6.5% | 621 d |
| Iodine, ini | 10.1 magiramu | 150 magiramu | 6.7% | 2.7% | 1485 d |
| Cobalt, Co. | 10.1 magiramu | 10 magiramu | 101% | 40.7% | 99 d |
| Lithium, Li | 68 magiramu | ~ | |||
| Manganese, Mn | 0.2002 mg | 2 mg | 10% | 4% | 999 d |
| Mhangura, Cu | 267.1 magiramu | 1000 magiramu | 26.7% | 10.8% | 374 d |
| Molybdenum, Mo. | 15.6 magiramu | 70 magiramu | 22.3% | 9% | 449 d |
| Nickel, ari | 11.1 magiramu | ~ | |||
| Tungamira, Sn | 55.9 magiramu | ~ | |||
| Rubidium, Rb | 491.7 magiramu | ~ | |||
| Fluorine, F | 76.3 magiramu | 4000 magiramu | 1.9% | 0.8% | 5242 d |
| Chrome, Kr | 15.1 magiramu | 50 magiramu | 30.2% | 12.2% | 331 d |
| Zingi, Zn | 2.8009 mg | 12 mg | 23.3% | 9.4% | 428 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 12.8 d | ~ | |||
| Mono- uye disaccharides (shuga) | 2.9 d | hukuru 100 г |
Iko kukosha kwesimba kuri 248 kcal.
Yakagadzirwa-kumba roast akapfuma mavitamini uye zvicherwa senge: vhitamini B2 - 11,1%, vhitamini B5 - 12%, vhitamini B6 - 25%, vhitamini B12 - 53,3%, vhitamini C - 11,2%, vhitamini PP - 28,4 %, potasium - 32,4%, phosphorus - 25,6%, iron - 16,1%, cobalt - 101%, mhangura - 26,7%, molybdenum - 22,3%, chromium - 30,2%, zinc - 23,3%
- 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.
- 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 C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- 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.
- 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.
- 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.
- 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.
- 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.
MACALORI NEMAITIRO ECHIITIKO CHEMAZIVIKO ZVINODZIDZISWA Pamba-dhizaini PASI 100 g
- 218 kcal
- 77 kcal
- 41 kcal
- 899 kcal
- 102 kcal
Tags: Maitiro ekubika, macalorie zvirimo 248 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Kumba-dhizaini yekugocha, mabikirwo, macalorie, zvinovaka muviri