Zvishandiso Universal muto
yakaoma chizi | 100.0 (gramu) |
ruomba | 1.0 (girazi rezviyo) |
dill | 50.0 (gramu) |
parsley | 30.0 (gramu) |
Gadzira chizi (unogona kunge usiri wekutanga kutsva) muhomwe diki, durura kirimu, kuitira kuti chizi i "yakavharwa", asi haina kunyura zvachose uye kupisa pamusoro pekupisa kwakadzika, isina kuunza kumota, kuitira kuti chizi inonyunguduka kusvikira yatsetseka, kwete yakanyanyisa kukora, asi zvakare kwete huremu hwemvura. Shumira nekukurumidza. Iyo muto ichava tastier kana iwe ukawedzera kadhiri kadiki, iwe unogona zvakare parsley. Uye zvakare, iwe unogona kuwedzera mumwe munhu anoda chii. Semuenzaniso, howa, hwakachekwa uye hwakabikwa kare, nzungu dzakakangwa, kana nyama yakachekwa, sausage, kana iwe ukafunga kuibikira pasta, uye kunyange gariki.
Kukosha kwehutano uye makemikari akaumbwa.
Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
Calorie kukosha | 211.1 kcal | 1684 kcal | 12.5% | 5.9% | 798 d |
MaProteins | 8.8 d | 76 d | 11.6% | 5.5% | 864 d |
mafuta | 17.8 d | 56 d | 31.8% | 15.1% | 315 d |
Carbohydrate | 4.1 d | 219 d | 1.9% | 0.9% | 5341 d |
Organic acids | 0.02 d | ~ | |||
Alimentary faibha | 0.5 d | 20 d | 2.5% | 1.2% | 4000 d |
Mvura | 15.3 d | 2273 d | 0.7% | 0.3% | 14856 d |
dota | 0.3 d | ~ | |||
mavhitamini | |||||
Vhitamini A, RE | 400 magiramu | 900 magiramu | 44.4% | 21% | 225 d |
Retinol | 0.4 mg | ~ | |||
Vhitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.9% | 5000 d |
Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 2.7% | 1800 d |
Vitamini B4, choline | 25.2 mg | 500 mg | 5% | 2.4% | 1984 d |
Vhitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 1.9% | 2500 d |
Vhitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.1% | 2222 d |
Vitamini B9, folate | 19.4 magiramu | 400 magiramu | 4.9% | 2.3% | 2062 d |
Vitamini B12, cobalamin | 0.6 magiramu | 3 magiramu | 20% | 9.5% | 500 d |
Vitamini C, ascorbic | 22.1 mg | 90 mg | 24.6% | 11.7% | 407 d |
Vhitamini D, calciferol | 0.06 magiramu | 10 magiramu | 0.6% | 0.3% | 16667 d |
Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 1.6% | 3000 d |
Vhitamini H, biotin | 2.1 magiramu | 50 magiramu | 4.2% | 2% | 2381 d |
Vitamini PP, HERE | 1.6608 mg | 20 mg | 8.3% | 3.9% | 1204 d |
niacin | 0.2 mg | ~ | |||
macronutrients | |||||
Potasium, K | 175.6 mg | 2500 mg | 7% | 3.3% | 1424 d |
Calcium, CA | 328.3 mg | 1000 mg | 32.8% | 15.5% | 305 d |
Magnesium, mg | 29.4 mg | 400 mg | 7.4% | 3.5% | 1361 d |
Sodium, Na | 240 mg | 1300 mg | 18.5% | 8.8% | 542 d |
Phosphorus, P. | 183.3 mg | 800 mg | 22.9% | 10.8% | 436 d |
Chlorine, Cl | 37.4 mg | 2300 mg | 1.6% | 0.8% | 6150 d |
Tsvaga Elements | |||||
Simbi, Kutenda | 0.6 mg | 18 mg | 3.3% | 1.6% | 3000 d |
Iodine, ini | 4.7 magiramu | 150 magiramu | 3.1% | 1.5% | 3191 d |
Cobalt, Co. | 0.2 magiramu | 10 magiramu | 2% | 0.9% | 5000 d |
Manganese, Mn | 0.026 mg | 2 mg | 1.3% | 0.6% | 7692 d |
Mhangura, Cu | 28 magiramu | 1000 magiramu | 2.8% | 1.3% | 3571 d |
Molybdenum, Mo. | 2.6 magiramu | 70 magiramu | 3.7% | 1.8% | 2692 d |
Selenium, Kana | 0.2 magiramu | 55 magiramu | 0.4% | 0.2% | 27500 d |
Fluorine, F | 8.8 magiramu | 4000 magiramu | 0.2% | 0.1% | 45455 d |
Zingi, Zn | 1.1112 mg | 12 mg | 9.3% | 4.4% | 1080 d |
Digestible makabhohaidhiretsi | |||||
Starch uye dextrins | 0.1 d | ~ | |||
Mono- uye disaccharides (shuga) | 1.1 d | hukuru 100 г |
Iko kukosha kwesimba kuri 211,1 kcal.
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- 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.
- 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.
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