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 | 86 kcal | 1684 kcal | 5.1% | 5.9% | 1958 d |
| MaProteins | 16.6 d | 76 d | 21.8% | 25.3% | 458 d |
| mafuta | 2.2 d | 56 d | 3.9% | 4.5% | 2545 d |
| Mvura | 79.9 d | 2273 d | 3.5% | 4.1% | 2845 d |
| dota | 1.3 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 10 magiramu | 900 magiramu | 1.1% | 1.3% | 9000 d |
| Retinol | 0.01 mg | ~ | |||
| beta carotenes | 0.01 mg | 5 mg | 0.2% | 0.2% | 50000 d |
| Vhitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 9.3% | 1250 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 6.5% | 1800 d |
| Vhitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 5.8% | 2000 d |
| Vitamini B9, folate | 11.1 magiramu | 400 magiramu | 2.8% | 3.3% | 3604 d |
| Vitamini B12, cobalamin | 2.4 magiramu | 3 magiramu | 80% | 93% | 125 d |
| Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.7% | 18000 d |
| Vhitamini D, calciferol | 1.5 magiramu | 10 magiramu | 15% | 17.4% | 667 d |
| Vitamini E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 3.1% | 3750 d |
| Vhitamini H, biotin | 1 magiramu | 50 magiramu | 2% | 2.3% | 5000 d |
| Vitamini PP, HERE | 4.3 mg | 20 mg | 21.5% | 25% | 465 d |
| niacin | 1.3 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 335 mg | 2500 mg | 13.4% | 15.6% | 746 d |
| Calcium, CA | 30 mg | 1000 mg | 3% | 3.5% | 3333 d |
| Magnesium, mg | 35 mg | 400 mg | 8.8% | 10.2% | 1143 d |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 6.7% | 1733 d |
| Sarufa, S | 200 mg | 1000 mg | 20% | 23.3% | 500 d |
| Phosphorus, P. | 240 mg | 800 mg | 30% | 34.9% | 333 d |
| Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 8.4% | 1394 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 0.7 mg | 18 mg | 3.9% | 4.5% | 2571 d |
| Iodine, ini | 160 magiramu | 150 magiramu | 106.7% | 124.1% | 94 d |
| Cobalt, Co. | 20 magiramu | 10 magiramu | 200% | 232.6% | 50 d |
| Manganese, Mn | 0.12 mg | 2 mg | 6% | 7% | 1667 d |
| Mhangura, Cu | 135 magiramu | 1000 magiramu | 13.5% | 15.7% | 741 d |
| Molybdenum, Mo. | 4 magiramu | 70 magiramu | 5.7% | 6.6% | 1750 d |
| Nickel, ari | 7 magiramu | ~ | |||
| Fluorine, F | 700 magiramu | 4000 magiramu | 17.5% | 20.3% | 571 d |
| Chrome, Kr | 55 magiramu | 50 magiramu | 110% | 127.9% | 91 d |
| Zingi, Zn | 0.9 mg | 12 mg | 7.5% | 8.7% | 1333 d |
| Zvakakosha Amino Acids | |||||
| Arginine * | 1.08 d | ~ | |||
| valine | 0.93 d | ~ | |||
| Histidine * | 0.69 d | ~ | |||
| Isoleucine | 0.75 d | ~ | |||
| leucine | 1.19 d | ~ | |||
| lysine | 1.52 d | ~ | |||
| methionine | 0.51 d | ~ | |||
| Methionine + Cysteine | 0.84 d | ~ | |||
| threonine | 0.7 d | ~ | |||
| tryptophan | 0.18 d | ~ | |||
| phenylalanine | 0.64 d | ~ | |||
| Phenylalanine + Tyrosine | 1.07 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 1.14 d | ~ | |||
| Aspartic asidhi | 1.77 d | ~ | |||
| glycine | 0.68 d | ~ | |||
| Glutamic acid | 2.15 d | ~ | |||
| proline | 0.84 d | ~ | |||
| serine | 0.63 d | ~ | |||
| tyrosin | 0.43 d | ~ | |||
| cysteine | 0.33 d | ~ | |||
| sterols | |||||
| Cholesterol | 70 mg | hukuru 300 mg | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.6 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.09 d | ~ | |||
| 16: 0 Palmitic | 0.38 d | ~ | |||
| 17-0 majarini | 0.01 d | ~ | |||
| 18:0 Stearin | 0.14 d | ~ | |||
| 20:0 Chiarachinic | 0.01 d | ~ | |||
| Monounsaturated mafuta acids | 0.59 d | min 16.8 г | 3.5% | 4.1% | |
| 16:1 Palmitoleic | 0.14 d | ~ | |||
| 18:1 Olein (omega-9) | 0.34 d | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.11 d | ~ | |||
| Polyunsaturated mafuta acids | 0.45 d | kubva 11.2 kuna 20.6 | 4% | 4.7% | |
| 18:2 Linoleic | 0.02 d | ~ | |||
| 20:4 Arachidonic | 0.02 d | ~ | |||
| Omega-3 fatty acids | 0.41 d | kubva 0.9 kuna 3.7 | 45.6% | 53% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.03 d | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.38 d | ~ | |||
| Omega-6 fatty acids | 0.04 d | kubva 4.7 kuna 16.8 | 0.9% | 1% |
Iko kukosha kwesimba kuri 86 kcal.
Chin akapfuma mavitamini uye zvicherwa senge: vhitamini B12 - 80%, vhitamini D - 15%, vhitamini PP - 21,5%, potasium - 13,4%, phosphorus - 30%, ayodini - 106,7%, cobalt - 200 %, mhangura - 13,5%, fluorine - 17,5%, chromium - 110%
- Vitamin B12 inoita basa rakakosha mukugadzirisa muviri uye kutendeuka kwemaamino acids. Folate uye vhitamini B12 zvinowirirana mavitamini uye zvinobatanidzwa mukuumbwa kweropa. Kushaya vhitamini B12 kunotungamira mukushomeka kwekusakwana kana kwechipiri folate kushomeka, pamwe neanemia, leukopenia, thrombocytopenia.
- vhitamini D inochengetedza homeostasis yecalcium uye phosphorus, inoita maitiro emapfupa emamineralization. Kushaikwa kwevhitamini D kunotungamira kukundikana kwemetabolism yecalcium uye phosphorus mumapfupa, kuwedzera demineralization yemapfupa tishu, iyo inotungamira kune yakawedzera njodzi ye osteoporosis.
- Vhitamini PP inobatanidzwa mukugadzirisa redox kwesimba metabolism. Kusakwana kwevhitamini kudya kunoperekedzwa nekukanganisa kwenzvimbo yeganda, dumbu uye nzira yetsinga.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- Phosphorus inotora chikamu muzvakawanda zvemuviri maitiro, kusanganisira simba metabolism, inodzora acid-base chiyero, chikamu chephospholipids, nucleotides uye nucleic acids, inodiwa pakuita mineralization yemapfupa nemeno. Kushomeka kunotungamira kune anorexia, anemia, rickets.
- Iodine inobatanidzwa mukushanda kwetachiona, inopa kuumbwa kwehomoni (thyroxine uye triiodothyronine). Izvo zvinodikanwa mukukura uye kupatsanura kwemasero ezvinyama zvese zvemuviri wemunhu, kufema kwemitochondrial, mutemo we transmembrane sodium uye kutakura kwehomoni. Kudya kwakaringana kunotungamira kune endemic goiter ine hypothyroidism uye kudzikira kwemetabolism, arterial hypotension, kuderera kwekukura uye kukura kwepfungwa muvana.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
- Fluorite inotanga bone mineralization. Kusakwana kwekushandisa kunotungamira kuora kwezino, kukurumidza kudzima kwemazino enamel.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
Hake Recipes
Tags: macalorie zvemukati 86 kcal, makemikari anoumbwa, kukosha kwehutano, mavitamini, zvicherwa, Hake inobatsira sei, macalorie, zvinovaka muviri, zvinobatsira zveHake
Simba remagetsi, kana zvemukati wekoriori Iko huwandu hwesimba rinoburitswa mumuviri wemunhu kubva pachikafu panguva yekugaya. Kukosha kwesimba kwechigadzirwa kunoyerwa nekiro-calories (kcal) kana kilo-joules (kJ) pa100 gramu. chigadzirwa. Iyo kilocalorie inoshandiswa kuyera kukosha kwesimba rechikafu inonziwo "food calorie," saka kilo prefix inowanzosiiwa kana uchitsanangura macalorie mu (kilo) makoriyori. Iwe unogona kuona yakadzama simba matafura ezvigadzirwa zveRussia.
Kukosha kwehutano - zvirimo makabhohaidhiretsi, mafuta uye mapuroteni muchigadzirwa.
Kukosha kwehutano hwechigadzirwa chechikafu - seti yezvivakwa zvechigadzirwa chigadzirwa, pamberi pe izvo zvinogutsa zvido zvemuviri zvemunhu pazvinhu zvinodiwa uye simba.
mavhitamini, organic zvinhu zvinodaidzwa zvidiki zvidiki mukudya kwevanhu vese uye mazhinji emhuka. Mavhithamini anowanzo kugadzirwa nezvirimwa kwete mhuka. Chido chezuva nezuva chevanhu chemavitamini ingori mamirigiramu mashoma kana ma micrograms. Kusiyana nezvinhu zvisina kujairika, mavitamini anoparadzwa nekupisa kwakasimba. Mavitamini mazhinji haana kugadzikana uye "akarasika" panguva yekubika kana yekugadzira chikafu.