Zvisungo Mbatatisi yushka ine zucchini uye madomasi
| mbatata | 240.0 (gramu) |
| squash | 100.0 (gramu) |
| tomato | 100.0 (gramu) |
| karoti | 40.0 (gramu) |
| parsley mudzi | 30.0 (gramu) |
| onion | 40.0 (gramu) |
| majarini | 30.0 (gramu) |
| Nyama muto yakajeka | 750.0 (gramu) |
| ruomba | 50.0 (gramu) |
| parsley | 8.0 (gramu) |
Nzira yekugadzirira
Mbatatisi yakagadzirirwa yakagurwa kuita zvidimbu, zucchini nembeu uye makanda akabviswa, madomasi - muzvidimbu, karoti, parsley uye hanyanisi - mune madiki machubhu. Makarotsi uye hanyanisi zvinoendeswa. Mbatatisi inoiswa mumuto unobvira, unounzwa kumota, mushure memaminitsi mashanu kusvika kumashanu, wedzera zucchini, madomasi, midzi yeparsley, miriwo yakasungwa uye gadzira kusvikira nyoro. 5-10 maminetsi pamberi pekuguma kwekubika, isa zvinonhuwira, munyu. Paunobva, isa kirimu yakasviba uye parsley yakagurwa zvakanaka mumuto.
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 | 74.6 kcal | 1684 kcal | 4.4% | 5.9% | 2257 d |
| MaProteins | 3.5 d | 76 d | 4.6% | 6.2% | 2171 d |
| mafuta | 4.3 d | 56 d | 7.7% | 10.3% | 1302 d |
| Carbohydrate | 6 d | 219 d | 2.7% | 3.6% | 3650 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 0.9 d | 20 d | 4.5% | 6% | 2222 d |
| Mvura | 123.4 d | 2273 d | 5.4% | 7.2% | 1842 d |
| dota | 0.7 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 500 magiramu | 900 magiramu | 55.6% | 74.5% | 180 d |
| Retinol | 0.5 mg | ~ | |||
| Vhitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4.4% | 3000 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.5% | 1800 d |
| Vitamini B4, choline | 8.7 mg | 500 mg | 1.7% | 2.3% | 5747 d |
| Vhitamini B5, pantothenic | 0.1 mg | 5 mg | 2% | 2.7% | 5000 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 6.7% | 2000 d |
| Vitamini B9, folate | 7 magiramu | 400 magiramu | 1.8% | 2.4% | 5714 d |
| Vitamini B12, cobalamin | 0.09 magiramu | 3 magiramu | 3% | 4% | 3333 d |
| Vitamini C, ascorbic | 7.6 mg | 90 mg | 8.4% | 11.3% | 1184 d |
| Vhitamini D, calciferol | 0.02 magiramu | 10 magiramu | 0.2% | 0.3% | 50000 d |
| Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 6.3% | 2143 d |
| Vhitamini H, biotin | 0.6 magiramu | 50 magiramu | 1.2% | 1.6% | 8333 d |
| Vitamini PP, HERE | 1.681 mg | 20 mg | 8.4% | 11.3% | 1190 d |
| niacin | 1.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 266 mg | 2500 mg | 10.6% | 14.2% | 940 d |
| Calcium, CA | 17 mg | 1000 mg | 1.7% | 2.3% | 5882 d |
| Magnesium, mg | 14.9 mg | 400 mg | 3.7% | 5% | 2685 d |
| Sodium, Na | 19.2 mg | 1300 mg | 1.5% | 2% | 6771 d |
| Sarufa, S | 19.6 mg | 1000 mg | 2% | 2.7% | 5102 d |
| Phosphorus, P. | 53.2 mg | 800 mg | 6.7% | 9% | 1504 d |
| Chlorine, Cl | 28.4 mg | 2300 mg | 1.2% | 1.6% | 8099 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 248.5 magiramu | ~ | |||
| Bohr, B. | 55 magiramu | ~ | |||
| Vanadium, V | 42.2 magiramu | ~ | |||
| Simbi, Kutenda | 0.9 mg | 18 mg | 5% | 6.7% | 2000 d |
| Iodine, ini | 3 magiramu | 150 magiramu | 2% | 2.7% | 5000 d |
| Cobalt, Co. | 2.3 magiramu | 10 magiramu | 23% | 30.8% | 435 d |
| Lithium, Li | 19.9 magiramu | ~ | |||
| Manganese, Mn | 0.0736 mg | 2 mg | 3.7% | 5% | 2717 d |
| Mhangura, Cu | 58 magiramu | 1000 magiramu | 5.8% | 7.8% | 1724 d |
| Molybdenum, Mo. | 4 magiramu | 70 magiramu | 5.7% | 7.6% | 1750 d |
| Nickel, ari | 3 magiramu | ~ | |||
| Tungamira, Sn | 2.1 magiramu | ~ | |||
| Rubidium, Rb | 158.8 magiramu | ~ | |||
| Selenium, Kana | 0.01 magiramu | 55 magiramu | 550000 d | ||
| Fluorine, F | 15.5 magiramu | 4000 magiramu | 0.4% | 0.5% | 25806 d |
| Chrome, Kr | 3.4 magiramu | 50 magiramu | 6.8% | 9.1% | 1471 d |
| Zingi, Zn | 0.2661 mg | 12 mg | 2.2% | 2.9% | 4510 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 3.9 d | ~ | |||
| Mono- uye disaccharides (shuga) | 1.9 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 4.3 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 74,6 kcal.
Mbatata yushka ine zucchini uye madomasi akapfuma mavitamini uye zvicherwa senge: vhitamini A - 55,6%, cobalt - 23%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
MaCalorie zvemukati KUNYANYA KUNYANYA KUSVIRA YEMAHARA ZVINODZIDZWA Mbatatisi yushka ine zucchini uye madomasi PER 100 g
- 77 kcal
- 24 kcal
- 24 kcal
- 35 kcal
- 51 kcal
- 41 kcal
- 743 kcal
- 162 kcal
- 49 kcal
Tags: Maitiro ekubika, macalorie zvemukati 74,6 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Mbatatisi yushka ine zucchini nematomatisi, mabikirwo, macalorie, zvinovaka muviri