Okuqukethwe
Izithako Isiqeshana Se-Greek Mackerel
| i-mackerel | 500.0 (igremu) |
| ilamuna | 0.5 (ucezu) |
| uwoyela sunlighter | 2.0 (isipuni setafula) |
| u-anyanini | 1.0 (ucezu) |
| anyanisi kagalikhi | 0.2 (ucezu) |
| ikhukhamba | 2.0 (ucezu) |
| utamatisi | 3.0 (ucezu) |
| upelepele omnandi oluhlaza | 2.0 (ucezu) |
| ufulawa usawoti | 1.0 (isipuni) |
| umhlabathi omnyama omnyama | 0.2 (isipuni) |
| anyanisi oluhlaza | 1.0 (isipuni setafula) |
| i-parsley | 1.0 (isipuni setafula) |
| dill | 1.0 (isipuni setafula) |
| amazambane | 12.0 (ucezu) |
Indlela yokulungiselela
Izibopho zezinhlanzi zifafazwa ngejusi ekhishwe kulamula bese ifafazwa ngosawoti. Faka 1 tbsp epanini. isipuni samafutha nokushisa, bese ubeka u-anyanisi oqoshiwe nogalikhi kanye nefry, ubeke izingcezu zezinhlanzi ezihlukanisiwe, uthele iwayini, ufafaze amakhambi nesitshulu imizuzu eyi-10-15, umboza ipani ngesivalo. Sika ama-pods amnandi opelepele emasongweni bese ufry emafutheni asele. Ngemuva kwemizuzu engu-5-10, engeza ukhukhamba notamatisi abahlutshiwe bese usika izingcezu, ufafaze usawoti nopelepele. Lapho imifino isilungile, yibeke enhlanzini bese uqhubeka nokumisa eminye imizuzu emihlanu ngaphansi kwesembozo emlilweni omncane. Khonza ushisayo ngamazambane abilisiwe. Sebenzisa amafletshisi ama-mackerel amasha afriziwe. Ulamula usetshenziselwa ijusi kuphela. I-Garlic kufanele isetshenziswe ama-clove ayi-5-1. Udinga futhi ukusebenzisa 2 tbsp. izinkezo zanoma yiliphi iwayini elimhlophe elimile.
Ungazenzela iresiphi yakho ucabangela ukulahleka kwamavithamini namaminerali usebenzisa i-recipe calculator esicelweni.
Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali.
Ithebula likhombisa okuqukethwe kwezakhamzimba (ama-calories, amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngakunye 100 amagremu ingxenye edliwayo.
| Umsoco | Ubuningi | Okujwayelekile ** | % kokujwayelekile ku-100 g | % kokujwayelekile ku-100 kcal | 100% ejwayelekile |
| Inani lekhalori | I-78.4 kCal | I-1684 kCal | 4.7% | 6% | 2148 g |
| Amaprotheni | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| Amafutha | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| carbohydrate | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| ama-asidi wemvelo | 22.5 g | ~ | |||
| I-fiber ejwayelekile | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| Water | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 200 µg | 900 µg | 22.2% | 28.3% | 450 g |
| I-Retinol | I-0.2 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.08 mg | I-1.5 mg | 5.3% | 6.8% | 1875 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 7.1% | 1800 g |
| Uvithamini B5, i-pantothenic | I-0.3 mg | I-5 mg | 6% | 7.7% | 1667 g |
| Uvithamini B6, pyridoxine | I-0.3 mg | I-2 mg | 15% | 19.1% | 667 g |
| Uvithamini B9, folate | 7.4 µg | 400 µg | 1.9% | 2.4% | 5405 g |
| Uvithamini B12, cobalamin | 2.1 µg | 3 µg | 70% | 89.3% | 143 g |
| Uvithamini C, ascorbic | I-12.3 mg | I-90 mg | 13.7% | 17.5% | 732 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.1 mg | I-15 mg | 7.3% | 9.3% | 1364 g |
| Uvithamini H, biotin | 0.3 µg | 50 µg | 0.6% | 0.8% | 16667 g |
| Uvithamini PP, NE | I-2.8636 mg | I-20 mg | 14.3% | 18.2% | 698 g |
| niacin | I-2.1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-315.8 mg | I-2500 mg | 12.6% | 16.1% | 792 g |
| ICalcium, Ca | I-21.6 mg | I-1000 mg | 2.2% | 2.8% | 4630 g |
| I-Magnesium, Mg | I-20.5 mg | I-400 mg | 5.1% | 6.5% | 1951 g |
| I-Sodium, Na | I-22.7 mg | I-1300 mg | 1.7% | 2.2% | 5727 g |
| Isibabule, S | I-44.2 mg | I-1000 mg | 4.4% | 5.6% | 2262 g |
| IPhosphorus, uP | I-80.5 mg | I-800 mg | 10.1% | 12.9% | 994 g |
| Iklorini, Cl | I-400.1 mg | I-2300 mg | 17.4% | 22.2% | 575 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 349.2 µg | ~ | |||
| Bohr, B. | 58.8 µg | ~ | |||
| UVanadium, V | 53.7 µg | ~ | |||
| Insimbi, Fe | I-0.9 mg | I-18 mg | 5% | 6.4% | 2000 g |
| Iodine, mina | 9.5 µg | 150 µg | 6.3% | 8% | 1579 g |
| ICobalt, Co | 5.9 µg | 10 µg | 59% | 75.3% | 169 g |
| ILithium, Li | 27.7 µg | ~ | |||
| I-Manganese, Mn | I-0.1124 mg | I-2 mg | 5.6% | 7.1% | 1779 g |
| Ithusi, Cu | 108.2 µg | 1000 µg | 10.8% | 13.8% | 924 g |
| IMolybdenum, Mo. | 5 µg | 70 µg | 7.1% | 9.1% | 1400 g |
| UNickel, uNi | 4 µg | ~ | |||
| I-Rubidium, Rb | 204.9 µg | ~ | |||
| I-fluorine, uF | 238.3 µg | 4000 µg | 6% | 7.7% | 1679 g |
| I-Chrome, Cr | 13.3 µg | 50 µg | 26.6% | 33.9% | 376 g |
| Zinc, Zn | I-0.3025 mg | I-12 mg | 2.5% | 3.2% | 3967 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 4.6 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.2 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-11.8 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-78,4 kcal.
Izibopho zeMackerel ngesiGreki ucebile amavithamini namaminerali afana ne: vithamini A - 22,2%, uvithamini B6 - 15%, uvithamini B12 - 70%, uvithamini C - 13,7%, uvithamini PP - 14,3%, potassium - 12,6% , i-chlorine - 17,4%, i-cobalt - 59%, i-chromium - 26,6%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- Vitamin B6 ubamba iqhaza ekugcineni amasosha omzimba, ukuvimbela kanye nezinqubo zokuzijabulisa ohlelweni lwezinzwa oluphakathi, ekuguqulweni kwama-amino acid, ku-metabolism ye-tryptophan, lipids kanye ne-nucleic acid, kunomthelela ekwakhekeni okujwayelekile kwama-erythrocyte, ukugcinwa kwezinga elijwayelekile ye-homocysteine egazini. Ukudla okunganele kwe-vitamin B6 kuhambisana nokwehla kwesifiso sokudla, ukwephula isimo sesikhumba, ukuthuthukiswa kwe-homocysteinemia, i-anemia.
- Vitamin B12 idlala indima ebalulekile ekuguqulweni komzimba nasekuguqulweni kwama-amino acid. I-Folate ne-vitamin B12 ngamavithamini ahlobene futhi ayabandakanyeka ekwakhekeni kwegazi. Ukuntuleka kukavithamini B12 kuholela ekwandeni kokushoda okuyingxenye noma kwesibili kwe-folate, kanye ne-anemia, leukopenia, thrombocytopenia.
- Vitamin C ubamba iqhaza ekuphendukeni kwe-redox, ukusebenza kwamasosha omzimba, kukhuthaza ukumuncwa kwensimbi. Ukushoda kuholela ezinsinini eziphumayo nezophayo, ukopha ngamakhala ngenxa yokwanda kokuqina nokuqina kwamathambo egazi.
- Uvithamini PP ubamba iqhaza ekuphenduleni kwe-redox ye-metabolism yamandla. Ukudla okwanele kwamavithamini kuhambisana nokuphazamiseka kwesimo esijwayelekile sesikhumba, umgudu wamathumbu kanye nohlelo lwezinzwa.
- i-potassium i-ion eyinhloko ye-intracellular ebamba iqhaza ekulawuleni ibhalansi yamanzi, i-acid ne-electrolyte, ibamba iqhaza ezinkambisweni zemizwa yezinzwa, ukulawulwa kwengcindezi.
- I-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
Okuqukethwe kwekhalori KANYE NOKWENZEKA KWAMAKHEMIKHALI KWENGXENYE YEREKHODI IsiGrikhi se-mackerel fillet nge-100 g
- I-191 kCal
- I-34 kCal
- I-899 kCal
- I-41 kCal
- I-149 kCal
- I-14 kCal
- I-24 kCal
- I-26 kCal
- I-0 kCal
- I-255 kCal
- I-20 kCal
- I-49 kCal
- I-40 kCal
- I-77 kCal
Omaka: Ungapheka kanjani, okuqukethwe ikhalori 78,4 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka i-Greek mackerel fillet, iresiphi, amakhalori, izakhamzimba