Zvisungo mbatatisi dzakabikwa nehowa
| mbatata | 3.0 (chidimbu) |
| yakaoma porcini mushroom | 50.0 (gramu) |
| onion | 1.0 (chidimbu) |
| mafuta | 2.0 (tafura yetafura) |
| ruomba | 2.0 (tafura yetafura) |
| hupfu hwegorosi, giredhi rekutanga | 1.0 (chipunu) |
| tafura yemunyu | 1.0 (chipunu) |
| pasi pasi peputi | 0.3 (chipunu) |
| mvura | 150.0 (gramu) |
Nzira yekugadzirira
Howa hwakashambidzwa (unogona kutora chero hwowa hwakaoma) dururira mvura kwemaawa maviri, wozochekera zvakanaka. Gadzirai hanyanisi uye mucheke zvakanaka. Peel uye cheka mbatatisi. Sanganisa hanyanisi, mbatatisi, howa woisa mupoto. Wedzera 2 makapu emvura, mafuta uye simmer pasi pechifukidzo pamusoro pekupisa kwakadzika kusvikira mbatatisi iri nyoro (wedzera imwe mvura kana zvichidikanwa). Sakanidza muto wakasviba neupfu, isa munyu uye mhiripiri. Svina muto wakasviba 0.5 tbsp. chipunu chemvura, sanganisa kwazvo, mwaka wemiriwo yakabikwa nemuto unoguma uye wobva wamira kune imwe 1-5 maminetsi. Fukidza ndiro yakapedzwa nemishonga mitsva.
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 | 171.3 kcal | 1684 kcal | 10.2% | 6% | 983 d |
| MaProteins | 3 d | 76 d | 3.9% | 2.3% | 2533 d |
| mafuta | 14.2 d | 56 d | 25.4% | 14.8% | 394 d |
| Carbohydrate | 8.4 d | 219 d | 3.8% | 2.2% | 2607 d |
| Organic acids | 63.2 d | ~ | |||
| Alimentary faibha | 3.9 d | 20 d | 19.5% | 11.4% | 513 d |
| Mvura | 61.9 d | 2273 d | 2.7% | 1.6% | 3672 d |
| dota | 1.1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 200 magiramu | 900 magiramu | 22.2% | 13% | 450 d |
| Retinol | 0.2 mg | ~ | |||
| Vhitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.7% | 2143 d |
| Vhitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 6.5% | 900 d |
| Vitamini B4, choline | 11.1 mg | 500 mg | 2.2% | 1.3% | 4505 d |
| Vhitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.2% | 5000 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.9% | 2000 d |
| Vitamini B9, folate | 12.9 magiramu | 400 magiramu | 3.2% | 1.9% | 3101 d |
| Vitamini B12, cobalamin | 0.03 magiramu | 3 magiramu | 1% | 0.6% | 10000 d |
| Vitamini C, ascorbic | 16.7 mg | 90 mg | 18.6% | 10.9% | 539 d |
| Vhitamini D, calciferol | 0.04 magiramu | 10 magiramu | 0.4% | 0.2% | 25000 d |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.6% | 3750 d |
| Vhitamini H, biotin | 0.5 magiramu | 50 magiramu | 1% | 0.6% | 10000 d |
| Vitamini PP, HERE | 3.298 mg | 20 mg | 16.5% | 9.6% | 606 d |
| niacin | 2.8 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 455.1 mg | 2500 mg | 18.2% | 10.6% | 549 d |
| Calcium, CA | 27.6 mg | 1000 mg | 2.8% | 1.6% | 3623 d |
| Nesilicon, Si | 0.04 mg | 30 mg | 0.1% | 0.1% | 75000 d |
| Magnesium, mg | 16.6 mg | 400 mg | 4.2% | 2.5% | 2410 d |
| Sodium, Na | 14.2 mg | 1300 mg | 1.1% | 0.6% | 9155 d |
| Sarufa, S | 21.9 mg | 1000 mg | 2.2% | 1.3% | 4566 d |
| Phosphorus, P. | 69.8 mg | 800 mg | 8.7% | 5.1% | 1146 d |
| Chlorine, Cl | 1010.2 mg | 2300 mg | 43.9% | 25.6% | 228 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 359.9 magiramu | ~ | |||
| Bohr, B. | 62 magiramu | ~ | |||
| Vanadium, V | 53.8 magiramu | ~ | |||
| Simbi, Kutenda | 0.8 mg | 18 mg | 4.4% | 2.6% | 2250 d |
| Iodine, ini | 2.6 magiramu | 150 magiramu | 1.7% | 1% | 5769 d |
| Cobalt, Co. | 4.9 magiramu | 10 magiramu | 49% | 28.6% | 204 d |
| Lithium, Li | 27.1 magiramu | ~ | |||
| Manganese, Mn | 0.1027 mg | 2 mg | 5.1% | 3% | 1947 d |
| Mhangura, Cu | 66.8 magiramu | 1000 magiramu | 6.7% | 3.9% | 1497 d |
| Molybdenum, Mo. | 5.2 magiramu | 70 magiramu | 7.4% | 4.3% | 1346 d |
| Nickel, ari | 2.2 magiramu | ~ | |||
| Tungamira, Sn | 0.1 magiramu | ~ | |||
| Rubidium, Rb | 225 magiramu | ~ | |||
| Selenium, Kana | 0.02 magiramu | 55 magiramu | 275000 d | ||
| Titan, iwe | 0.2 magiramu | ~ | |||
| Fluorine, F | 14.9 magiramu | 4000 magiramu | 0.4% | 0.2% | 26846 d |
| Chrome, Kr | 3.8 magiramu | 50 magiramu | 7.6% | 4.4% | 1316 d |
| Zingi, Zn | 0.2697 mg | 12 mg | 2.2% | 1.3% | 4449 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 6.2 d | ~ | |||
| Mono- uye disaccharides (shuga) | 1.8 d | hukuru 100 г |
Iko kukosha kwesimba kuri 171,3 kcal.
Yakabikwa mbatatisi nehowa akapfuma mavitamini uye zvicherwa senge: vhitamini A - 22,2%, vhitamini B2 - 11,1%, vhitamini C - 18,6%, vhitamini PP - 16,5%, potasium - 18,2%, chlorine - 43,9 , 49, XNUMX%, cobalt - XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- 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.
- 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.
- Chlorine zvakafanira kuumbwa uye kuchengetedzwa kwehydrochloric acid mumuviri.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
Zvinyorwa zveCalorie KUNYANYA KUMASHURE MBERI ZVINOGONESESA Mbatatisi dzakabikwa nehowa PAMUVA 100 g
- 77 kcal
- 286 kcal
- 41 kcal
- 661 kcal
- 162 kcal
- 329 kcal
- 0 kcal
- 255 kcal
- 0 kcal
Tags: Maitiro ekubika, macalorie zvemukati 171,3 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Mbatatisi yakabikwa nehowa, recipe, macalorie, zvinovaka muviri