Okuqukethwe
Izithako Inhlanzi egayiwe ngelayisi ne-viziga
| ama-sea bass | 855.0 (igremu) |
| irayisi groats | 112.0 (igremu) |
| i-viziga eyomile | 138.0 (igremu) |
| u-anyanini | 50.0 (igremu) |
| ufulawa kakolweni, i-premium | 10.0 (igremu) |
| i-margarine | 40.0 (igremu) |
| i-parsley | 7.0 (igremu) |
| umhlabathi omnyama omnyama | 0.5 (igremu) |
| ufulawa usawoti | 12.0 (igremu) |
Indlela yokulungiselela
”Izinkambiso zokubeka zibekwa ezinhlanzini zasolwandle, zikhishwe ngamakhanda angenakhanda. 2 Ekwenzeni izinhlanzi ezigayiwe, kuvunyelwe ukusebenzisa izinhlanzi zezinye izinhlobo ezinokuqukethwe okungabalulekile kwamathambo we-intermuscular. I-fillet yama-sea bass, noma i-cod, noma i-catfish, noma i-pike perch ngaphandle kwesikhumba namathambo noma ngesikhumba ngaphandle kwamathambo, noma i-fillet ye-carp yokuhweba iyasikwa ibe yizicucu bese ivunyelwe ukupheka. Gaya inhlanzi eseqediwe, engeza u-anyanisi osikiwe, iparsley, isosi emhlophe uhlanganise kahle. Lapho ulungisa inhlanzi egayiwe nelayisi, inhlanzi egayiwe eseqediwe ixutshwa nelayisi eliqhekezayo; inhlanzi egayiwe ngelayisi kanye ne-vizigu-nerayisi eli-crumbly kanye ne-viziga elungiselelwe. Ngaphambi kokubilisa, i-vizigu eyomile ifakwa amahora ama-2-3 emanzini abandayo bese ibiliswa ize ithambe ngokuphelele emanzini anosawoti (10 g kasawoti nge-1 litre lamanzi). IViziga eqediwe iyaqoshwa noma idluliswe kusigaxa senyama, bese ifudunyezwa ngemargarini elicibilikile. Ukusuka ku-vizigi ungapheka inyama egayiwe ezimele ngendlela efanayo nenhlanzi egayiwe ngelayisi ne-viziga, esikhundleni senani lezinhlanzi eseziqedile ngenani elilinganayo le-vizigi.
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-241.4 kCal | I-1684 kCal | 14.3% | 5.9% | 698 g |
| Amaprotheni | 29.8 g | 76 g | 39.2% | 16.2% | 255 g |
| Amafutha | 8.7 g | 56 g | 15.5% | 6.4% | 644 g |
| carbohydrate | 11.6 g | 219 g | 5.3% | 2.2% | 1888 g |
| ama-asidi wemvelo | 48.2 g | ~ | |||
| I-fiber ejwayelekile | 1.5 g | 20 g | 7.5% | 3.1% | 1333 g |
| Water | 155 g | 2273 g | 6.8% | 2.8% | 1466 g |
| Ash | 2.9 g | ~ | |||
| Vitamins | |||||
| Uvithamini A, RE | 50 µg | 900 µg | 5.6% | 2.3% | 1800 g |
| I-Retinol | I-0.05 mg | ~ | |||
| Uvithamini B1, thiamine | I-0.1 mg | I-1.5 mg | 6.7% | 2.8% | 1500 g |
| Uvithamini B2, riboflavin | I-0.1 mg | I-1.8 mg | 5.6% | 2.3% | 1800 g |
| Uvithamini B4, choline | I-8.5 mg | I-500 mg | 1.7% | 0.7% | 5882 g |
| Uvithamini B5, i-pantothenic | I-0.4 mg | I-5 mg | 8% | 3.3% | 1250 g |
| Uvithamini B6, pyridoxine | I-0.2 mg | I-2 mg | 10% | 4.1% | 1000 g |
| Uvithamini B9, folate | 13.5 µg | 400 µg | 3.4% | 1.4% | 2963 g |
| Uvithamini B12, cobalamin | 2.6 µg | 3 µg | 86.7% | 35.9% | 115 g |
| Uvithamini C, ascorbic | I-2.2 mg | I-90 mg | 2.4% | 1% | 4091 g |
| Uvithamini D, calciferol | 2.5 µg | 10 µg | 25% | 10.4% | 400 g |
| Uvithamini E, i-alpha tocopherol, TE | I-1.6 mg | I-15 mg | 10.7% | 4.4% | 938 g |
| Uvithamini H, biotin | 0.4 µg | 50 µg | 0.8% | 0.3% | 12500 g |
| Uvithamini PP, NE | I-7.1468 mg | I-20 mg | 35.7% | 14.8% | 280 g |
| niacin | I-2.2 mg | ~ | |||
| AmaMacronutrients | |||||
| I-Potassium, uK | I-323.6 mg | I-2500 mg | 12.9% | 5.3% | 773 g |
| ICalcium, Ca | I-147.7 mg | I-1000 mg | 14.8% | 6.1% | 677 g |
| I-Silicon, Si | I-11.5 mg | I-30 mg | 38.3% | 15.9% | 261 g |
| I-Magnesium, Mg | I-50.7 mg | I-400 mg | 12.7% | 5.3% | 789 g |
| I-Sodium, Na | I-68.5 mg | I-1300 mg | 5.3% | 2.2% | 1898 g |
| Isibabule, S | I-214.5 mg | I-1000 mg | 21.5% | 8.9% | 466 g |
| IPhosphorus, uP | I-257.1 mg | I-800 mg | 32.1% | 13.3% | 311 g |
| Iklorini, Cl | I-911.8 mg | I-2300 mg | 39.6% | 16.4% | 252 g |
| Landelela Izinto | |||||
| I-Aluminium, Al | 145.3 µg | ~ | |||
| Bohr, B. | 38.2 µg | ~ | |||
| UVanadium, V | 0.9 µg | ~ | |||
| Insimbi, Fe | I-1.5 mg | I-18 mg | 8.3% | 3.4% | 1200 g |
| Iodine, mina | 58 µg | 150 µg | 38.7% | 16% | 259 g |
| ICobalt, Co | 29.4 µg | 10 µg | 294% | 121.8% | 34 g |
| I-Manganese, Mn | I-0.2891 mg | I-2 mg | 14.5% | 6% | 692 g |
| Ithusi, Cu | 171.1 µg | 1000 µg | 17.1% | 7.1% | 584 g |
| IMolybdenum, Mo. | 7.1 µg | 70 µg | 10.1% | 4.2% | 986 g |
| UNickel, uNi | 6.2 µg | ~ | |||
| U-Olovo, Sn | 0.05 µg | ~ | |||
| I-Rubidium, Rb | 23.9 µg | ~ | |||
| Selenium, Uma | 0.06 µg | 55 µg | 0.1% | 91667 g | |
| Titan, wena | 0.1 µg | ~ | |||
| I-fluorine, uF | 143.4 µg | 4000 µg | 3.6% | 1.5% | 2789 g |
| I-Chrome, Cr | 52.9 µg | 50 µg | 105.8% | 43.8% | 95 g |
| Zinc, Zn | I-1.6957 mg | I-12 mg | 14.1% | 5.8% | 708 g |
| Ama-carbohydrate agayekayo | |||||
| Isitashi nama-dextrins | 10.6 g | ~ | |||
| I-Mono- ne-disaccharides (ushukela) | 1.3 g | ubuningi be-100 г | |||
| AmaSterols | |||||
| Cholesterol | I-93.9 mg | ubukhulu obungama-300 mg |
Inani lamandla lingu-241,4 kcal.
Inhlanzi egayiwe ngelayisi ne-viziga ucebile ngamavithamini namaminerali afana ne: vithamini B12 - 86,7%, uvithamini D - 25%, uvithamini PP - 35,7%, potassium - 12,9%, calcium - 14,8%, silicon - 38,3% , i-magnesium - 12,7%, i-phosphorus - 32,1%, i-chlorine - 39,6%, iodine - 38,7%, i-cobalt - 294%, i-manganese - 14,5%, ithusi - 17,1%, i-chromium - 105,8%, zinc - 14,1%
- 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 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.
- 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.
- Calcium ingxenye eyinhloko yamathambo ethu, isebenza njengomlawuli wesistimu yezinzwa, ibamba iqhaza ekusikeni kwemisipha. Ukushoda kwe-calcium kuholela ekwenziweni kwe-demineralization yomgogodla, amathambo we-pelvic kanye nemikhawulo engezansi, kwandisa ingozi ye-osteoporosis.
- Silicon ifakiwe njengengxenye yesakhiwo kuma-glycosaminoglycans futhi ivuselele ukuhlanganiswa kwe-collagen.
- magnesium ubamba iqhaza emetabolism yamandla, ukuhlanganiswa kwamaprotheni, ama-nucleic acid, kunomthelela wokuzinza kulwelwesi, kuyadingeka ukugcina i-homeostasis ye-calcium, i-potassium ne-sodium. Ukuntuleka kwe-magnesium kuholela ku-hypomagnesemia, ingozi eyengeziwe yokuthola umfutho wegazi ophezulu, isifo senhliziyo.
- 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-chlorine kuyadingeka ekwakhiweni nasekuvikeleni i-hydrochloric acid emzimbeni.
- 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.
- I-Manganese iqhaza ekwakhekeni kwamathambo nezicubu ezixhuma, kuyingxenye yama-enzyme abandakanyeka ekuguqulweni komzimba kwama-amino acid, ama-carbohydrate, ama-catecholamine; kubalulekile ukuhlanganiswa kwama-cholesterol nama-nucleotide. Ukusetshenziswa okunganele kuhambisana nokwehla kokukhula, iziyaluyalu ohlelweni lokuzala, ukwanda kobucayi bethambo, ukuphazamiseka kwe-carbohydrate kanye ne-lipid 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.
- Zinc iyingxenye yama-enzyme angaphezu kwama-300, ebamba iqhaza ezinhlelweni zokuhlanganiswa kanye nokubola kwama-carbohydrate, amaprotheni, amafutha, ama-nucleic acid kanye nasekulawuleni ukubonakaliswa kwezakhi zofuzo eziningi. Ukusetshenziswa okunganele kuholela ekushoneni kwegazi, ukungasebenzi kahle komzimba kwesibili, ukuqina kwesibindi, ukungasebenzi kahle kocansi, kanye nokukhubazeka kombungu. Ucwaningo lwakamuva luveze ikhono lemithamo ephezulu ye-zinc ukuphazamisa ukumunca ithusi ngaleyo ndlela libe nomthelela ekuthuthukiseni i-anemia.
IKHALALI NOKWENZEKA KWAMAKHISHINI IZINHLUPHEKO ZE-RECIPE Izinhlanzi ezigayiwe ezinerayisi ne-vizigai NGAMANYE angu-100 g
- I-103 kCal
- I-333 kCal
- I-28 kCal
- I-41 kCal
- I-334 kCal
- I-743 kCal
- I-49 kCal
- I-255 kCal
- I-0 kCal
Omaka: Ukupheka kanjani, okuqukethwe kwekhalori 241,4 kcal, ukwakheka kwamakhemikhali, inani lokudla okunempilo, yini amavithamini, amaminerali, indlela yokupheka Inhlanzi egayiwe ngelayisi ne-visiga, iresiphi, amakhalori, izakhamzimba