Viungo Mapambo ya mboga 5
| tango | 30.0 (gramu) |
| nyanya | 30.0 (gramu) |
| viazi | 62.0 (gramu) |
| karoti | 38.0 (gramu) |
| salad | 15.0 (gramu) |
Njia ya maandalizi
Unaweza kuunda kichocheo chako mwenyewe ukizingatia upotezaji wa vitamini na madini ukitumia kikokotoo cha mapishi kwenye programu.
Thamani ya lishe na muundo wa kemikali.
Jedwali linaonyesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) kwa 100 gramu sehemu ya kula.
| Lishe | wingi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Thamani ya kalori | Kpi 42.4 | Kpi 1684 | 2.5% | 5.9% | 3972 g |
| Protini | 1.8 g | 76 g | 2.4% | 5.7% | 4222 g |
| Mafuta | 0.3 g | 56 g | 0.5% | 1.2% | 18667 g |
| Wanga | 8.6 g | 219 g | 3.9% | 9.2% | 2547 g |
| asidi za kikaboni | 0.3 g | ~ | |||
| Fiber ya viungo | 1.9 g | 20 g | 9.5% | 22.4% | 1053 g |
| Maji | 115.3 g | 2273 g | 5.1% | 12% | 1971 g |
| Ash | 1.2 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 2700 μg | 900 μg | 300% | 707.5% | 33 g |
| Retinol | 2.7 mg | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 14.2% | 1667 g |
| Vitamini B2, riboflauini | 0.07 mg | 1.8 mg | 3.9% | 9.2% | 2571 g |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 14.2% | 1667 g |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 23.6% | 1000 g |
| Vitamini B9, folate | 13.8 μg | 400 μg | 3.5% | 8.3% | 2899 g |
| Vitamini C, ascorbic | 15.2 mg | 90 mg | 16.9% | 39.9% | 592 g |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 6.4% | 3750 g |
| Vitamini H, biotini | 0.5 μg | 50 μg | 1% | 2.4% | 10000 g |
| Vitamini PP, NO | 1.2988 mg | 20 mg | 6.5% | 15.3% | 1540 g |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 397.5 mg | 2500 mg | 15.9% | 37.5% | 629 g |
| Kalsiamu, Ca | 28 mg | 1000 mg | 2.8% | 6.6% | 3571 g |
| Magnesiamu, Mg | 31.4 mg | 400 mg | 7.9% | 18.6% | 1274 g |
| Sodiamu, Na | 15.7 mg | 1300 mg | 1.2% | 2.8% | 8280 g |
| Sulphur, S | 18.6 mg | 1000 mg | 1.9% | 4.5% | 5376 g |
| Fosforasi, P | 59.5 mg | 800 mg | 7.4% | 17.5% | 1345 g |
| Klorini, Cl | 61.1 mg | 2300 mg | 2.7% | 6.4% | 3764 g |
| Fuatilia Vipengee | |||||
| Aluminium, Al | 579 μg | ~ | |||
| Bohr, B. | 128.9 μg | ~ | |||
| Vanadium, V | 104.7 μg | ~ | |||
| Chuma, Fe | 1 mg | 18 mg | 5.6% | 13.2% | 1800 g |
| Iodini, mimi | 5.2 μg | 150 μg | 3.5% | 8.3% | 2885 g |
| Cobalt, Kampuni | 4.4 μg | 10 μg | 44% | 103.8% | 227 g |
| Lithiamu, Li | 37.2 μg | ~ | |||
| Manganese, Mh | 0.2166 mg | 2 mg | 10.8% | 25.5% | 923 g |
| Shaba, Cu | 131.8 μg | 1000 μg | 13.2% | 31.1% | 759 g |
| Molybdenum, Mo. | 10.9 μg | 70 μg | 15.6% | 36.8% | 642 g |
| Nickel, ni | 6.6 μg | ~ | |||
| Rubidium, Rb | 249.4 μg | ~ | |||
| Fluorini, F | 36.5 μg | 4000 μg | 0.9% | 2.1% | 10959 g |
| Chrome, Kr | 7.3 μg | 50 μg | 14.6% | 34.4% | 685 g |
| Zinki, Zn | 0.3588 mg | 12 mg | 3% | 7.1% | 3344 g |
| Wanga wanga | |||||
| Wanga na dextrins | 5.3 g | ~ | |||
| Mono- na disaccharides (sukari) | 3.2 g | upeo 100 г |
Thamani ya nishati ni 42,4 kcal.
Kupamba mboga 5 vitamini na madini mengi kama: vitamini A - 300%, vitamini C - 16,9%, potasiamu - 15,9%, cobalt - 44%, shaba - 13,2%, molybdenum - 15,6%, kromiamu - 14,6%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- Vitamini C inashiriki katika athari za redox, utendaji wa mfumo wa kinga, inakuza ngozi ya chuma. Upungufu husababisha ufizi huru na kutokwa na damu, kutokwa na damu kwa damu kwa sababu ya kuongezeka kwa upenyezaji na udhaifu wa capillaries za damu.
- potasiamu ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, asidi na elektroni, inashiriki katika michakato ya msukumo wa neva, udhibiti wa shinikizo.
- Cobalt ni sehemu ya vitamini B12. Inamsha enzymes ya kimetaboliki ya asidi ya mafuta na kimetaboliki ya asidi ya folic.
- Copper ni sehemu ya Enzymes iliyo na shughuli ya redox na inayohusika na metaboli ya chuma, huchochea ngozi ya protini na wanga. Inashiriki katika michakato ya kutoa tishu za mwili wa binadamu na oksijeni. Upungufu unaonyeshwa na shida katika malezi ya mfumo wa moyo na mishipa na mifupa, ukuzaji wa dysplasia ya tishu inayojumuisha.
- Molybdenum kofactor wa Enzymes nyingi ambazo hutoa kimetaboliki ya amino asidi zenye sulfuri, purines na pyrimidines.
- Chrome inashiriki katika udhibiti wa viwango vya sukari ya damu, na kuongeza athari ya insulini. Upungufu husababisha kupungua kwa uvumilivu wa sukari.
KALORI NA UTENGENEZAJI WA KIKEMIKALI WA VYOMBO VYA MAPISHI Mapambo ya mboga 5 KWA 100 g
- Kpi 14
- Kpi 24
- Kpi 77
- Kpi 35
- Kpi 16
Tags: Jinsi ya kupika, yaliyomo kalori 42,4 kcal, kemikali, thamani ya lishe, vitamini gani, madini, njia ya kupikia Mboga ya mboga 5, mapishi, kalori, virutubisho