Okuqukethwe
Izithako Forshmak amazambane ne-herring
| amazambane | 450.0 (igremu) |
| I-Atlantic herring | 210.0 (igremu) |
| u-anyanini | 100.0 (igremu) |
| i-parsley | 70.0 (igremu) |
| uwoyela sunlighter | 100.0 (igremu) |
| imayonnaise | 50.0 (igremu) |
| iqanda lenkukhu | 1.0 (ucezu) |
Indlela yokulungiselela
Amazambane ahlutshiwe abiliswa emanzini kuze kube yithenda, amanzi ayakhanywa, amazambane ayomiswa futhi akhuhlwe ashisayo, bese epholisa. Sika herring, uthathe nezibopho (uginindela), futhi u-anyanisi olungiselelwe, usike, udlule kusigaxa senyama. Amazambane acubuziwe ahlanganiswa nesisindo esilungisiwe, i-parsley eqoshiwe yengezwe, uwoyela wemifino futhi uxutshwe kahle. Ubuningi obuqediwe bubunjwe ngesinkwa, ingaphezulu ligcotshwe ngemayonnaise, lifakwe kuhhavini lokubhaka imizuzu emi-3-5. Lapho uhamba, ufafaza amaqanda aqoshiwe abilisiwe, iparsley eqoshiwe. Kupholile, 100-150 g ngokukhonza ngakunye.
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-255.6 kCal | I-1684 kCal | 15.2% | 5.9% | 659 g |
| Amaprotheni | 8.7 g | 76 g | 11.4% | 4.5% | 874 g |
| Amafutha | 21.1 g | 56 g | 37.7% | 14.7% | 265 g |
| carbohydrate | 8.4 g | 219 g | 3.8% | 1.5% | 2607 g |
| ama-asidi wemvelo | 0.1 g | ~ | |||
| I-fiber ejwayelekile | 1.4 g | 20 g | 7% | 2.7% | 1429 g |
| Water | 93.3 g | 2273 g | 4.1% | 1.6% | 2436 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 200 µg | 900 µg | 22.2% | 8.7% | 450 g |
| I-Retinol | I-0.2 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 2.6% | 1500 g |
| Uvithamini B2, riboflavin | I-0.2 mg | I-1.8 mg | 11.1% | 4.3% | 900 g |
| Uvithamini B4, choline | I-12.6 mg | I-500 mg | 2.5% | 1% | 3968 g |
| Uvithamini B5, i-pantothenic | I-0.5 mg | I-5 mg | 10% | 3.9% | 1000 g |
| Uvithamini B6, pyridoxine | I-0.3 mg | I-2 mg | 15% | 5.9% | 667 g |
| Uvithamini B9, folate | 21.4 µg | 400 µg | 5.4% | 2.1% | 1869 g |
| Uvithamini B12, cobalamin | 3.5 µg | 3 µg | 116.7% | 45.7% | 86 g |
| Uvithamini C, ascorbic | I-22.1 mg | I-90 mg | 24.6% | 9.6% | 407 g |
| Uvithamini D, calciferol | 10.6 µg | 10 µg | 106% | 41.5% | 94 g |
| Uvithamini E, i-alpha tocopherol, TE | I-6.6 mg | I-15 mg | 44% | 17.2% | 227 g |
| Uvithamini H, biotin | 1.1 µg | 50 µg | 2.2% | 0.9% | 4545 g |
| Uvithamini PP, NE | I-3.5442 mg | I-20 mg | 17.7% | 6.9% | 564 g |
| niacin | I-2.1 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-493.8 mg | I-2500 mg | 19.8% | 7.7% | 506 g |
| ICalcium, Ca | I-55.8 mg | I-1000 mg | 5.6% | 2.2% | 1792 g |
| I-Magnesium, Mg | I-32.8 mg | I-400 mg | 8.2% | 3.2% | 1220 g |
| I-Sodium, Na | I-71.3 mg | I-1300 mg | 5.5% | 2.2% | 1823 g |
| Isibabule, S | I-98.1 mg | I-1000 mg | 9.8% | 3.8% | 1019 g |
| IPhosphorus, uP | I-157.9 mg | I-800 mg | 19.7% | 7.7% | 507 g |
| Iklorini, Cl | I-96 mg | I-2300 mg | 4.2% | 1.6% | 2396 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 458.6 µg | ~ | |||
| Bohr, B. | 78.8 µg | ~ | |||
| UVanadium, V | 71.2 µg | ~ | |||
| Insimbi, Fe | I-1.3 mg | I-18 mg | 7.2% | 2.8% | 1385 g |
| Iodine, mina | 17.7 µg | 150 µg | 11.8% | 4.6% | 847 g |
| ICobalt, Co | 17.5 µg | 10 µg | 175% | 68.5% | 57 g |
| ILithium, Li | 36.8 µg | ~ | |||
| I-Manganese, Mn | I-0.1522 mg | I-2 mg | 7.6% | 3% | 1314 g |
| Ithusi, Cu | 140.6 µg | 1000 µg | 14.1% | 5.5% | 711 g |
| IMolybdenum, Mo. | 5.5 µg | 70 µg | 7.9% | 3.1% | 1273 g |
| UNickel, uNi | 5.6 µg | ~ | |||
| I-Rubidium, Rb | 295.7 µg | ~ | |||
| I-fluorine, uF | 154 µg | 4000 µg | 3.9% | 1.5% | 2597 g |
| I-Chrome, Cr | 24.5 µg | 50 µg | 49% | 19.2% | 204 g |
| Zinc, Zn | I-0.6418 mg | I-12 mg | 5.3% | 2.1% | 1870 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 6.1 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 2.1 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-58.5 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-255,6 kcal.
Amazambane forshmak ne-herring ucebile amavithamini namaminerali afana ne: vithamini A - 22,2%, uvithamini B2 - 11,1%, uvithamini B6 - 15%, uvithamini B12 - 116,7%, uvithamini C - 24,6%, uvithamini D - 106 %, uvithamini E - 44%, uvithamini PP - 17,7%, i-potassium - 19,8%, i-phosphorus - 19,7%, iodine - 11,8%, i-cobalt - 175%, ithusi - 14,1%, i-chromium - 49%
- Vitamin A ibhekele ukukhula okujwayelekile, umsebenzi wokuzala, impilo yesikhumba neyamehlo, nokugcina ukuzivikela komzimba.
- Vitamin B2 ibamba iqhaza ekuphenduleni kwe-redox, ithuthukisa ukuzwela kombala kwe-analyzer ebonakalayo nokulungiswa okumnyama. Ukudla okunganele kwe-vitamin B2 kuhambisana nokwephula isimo sesikhumba, ulwelwesi lwamafinyila, ukukhanya okungahambi kahle nokubona kwantambama.
- 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.
- Vitamin D igcina i-homeostasis ye-calcium ne-phosphorus, yenza izinqubo zamathambo amaminerali. Ukuntuleka kukavithamini D kuholela ekuthini umzimba ungasebenzi kahle we-calcium ne-phosphorus emathanjeni, kukhuphule ukwehliswa kwamathambo ngamathambo, okuholela engcupheni yokwanda kwamathambo.
- Vitamin E inezakhiwo zokulwa ne-antioxidant, edingekayo ekusebenzeni kwama-gonads, imisipha yenhliziyo, iyisiqinisi somhlaba wonke sezingqamuzana zeseli. Ngokushoda kukavithamini E, i-hemolysis yama-erythrocyte nokuphazamiseka kwemithambo yegazi kuyabonakala.
- 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.
- phosphorus ibamba iqhaza ezinqubweni eziningi zomzimba, kufaka phakathi amandla emetabolism, ilawula ibhalansi ye-acid-base, iyingxenye ye-phospholipids, i-nucleotide kanye ne-nucleic acid, iyadingeka ekwenzeni i-mineralization yamathambo namazinyo. Ukushoda kuholela ku-anorexia, i-anemia, ama-rickets.
- I-iodine ubamba iqhaza ekusebenzeni kwendlala yegilo, ukuhlinzeka ngokwakhiwa kwamahomoni (i-thyroxine ne-triiodothyronine). Kuyadingeka ekukhuleni nasekuhlukanisweni kwamaseli azo zonke izicubu zomzimba womuntu, ukuphefumula kwe-mitochondrial, ukulawulwa kwe-transmembrane sodium ne-hormone transport. Ukudla okunganele kuholela ekuziphatheni okwedlulele nge-hypothyroidism kanye nokwehla komzimba, i-arterial hypotension, ukukhubazeka kokukhula nokukhula kwengqondo ezinganeni.
- Cobalt iyingxenye kavithamini B12. Yenza kusebenze ama-enzyme we-fatty acid metabolism kanye ne-folic acid metabolism.
- Copper kuyingxenye yama-enzyme anomsebenzi we-redox futhi obandakanyeka ku-metabolism yensimbi, kuvusa ukumuncwa kwamaprotheni nama-carbohydrate. Ubamba iqhaza ezinhlelweni zokuhlinzeka izicubu zomzimba womuntu nge-oxygen. Ukushoda kubonakaliswa yizinkinga ekubunjweni kohlelo lwe-cardiovascular and skeleton, ukuthuthukiswa kwezicubu zomzimba ezixhuma i-dysplasia.
- Chrome ubamba iqhaza ekulawuleni amazinga eglucose egazi, okwenza ngcono umphumela we-insulin. Ukuntuleka kuholela ekunciphiseni ukubekezelelana kwe-glucose.
Okuqukethwe kwekhalori KANYE NOKWENZIWA KWAMAKHEMIKHALI KWEZithako ZOKUPHUZA Amazambane amazambane neherring PER 100 g
- I-77 kCal
- I-41 kCal
- I-49 kCal
- I-899 kCal
- I-627 kCal
- I-157 kCal
Omaka: Ukupheka kanjani, okuqukethwe ikhalori 255,6 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Potato Forshmak ngehering, iresiphi, amakhalori, izakhamzimba