Zvishandiso Greek Mackerel Fillet
| mackerel | 500.0 (gramu) |
| lemon | 0.5 (chidimbu) |
| mafuta ezuva | 2.0 (tafura yetafura) |
| onion | 1.0 (chidimbu) |
| gariki hanyanisi | 0.2 (chidimbu) |
| cucumber | 2.0 (chidimbu) |
| tomato | 3.0 (chidimbu) |
| mhiripiri inotapira yakasvibira | 2.0 (chidimbu) |
| tafura yemunyu | 1.0 (chipunu) |
| pasi pasi peputi | 0.2 (chipunu) |
| girazi hanyanisi | 1.0 (tafura yetafura) |
| parsley | 1.0 (tafura yetafura) |
| dill | 1.0 (tafura yetafura) |
| mbatata | 12.0 (chidimbu) |
Nzira yekugadzirira
Zvimedu zvehove zvinosaswa nemuto wakasvinwa kubva ndimu nekusaswa nemunyu. Isa 1 tbsp mupani. chipunu chemafuta uye kupisa, wozoisa hanyanisi dzakachekwa negariki negirazi, woisa zvidimbu zvehove, zvidururire newaini, kusasa nemishonga uye goho kwemaminitsi gumi nemashanu, uchivhara pani nechivharo. Cheka sweet pepper pods mumhete uye fry mumafuta asara. Mushure memaminitsi mashanu kusvika kumashanu, wedzerai magaka nematomatisi akasvuurwa ndokucheka kuita zvidimbu, musase munyu uye mhiripiri. Kana miriwo yagadzirira, isa pahove uye ramba uchimota kwemimwe maminetsi mashanu pasi pechifukidzo pamusoro pemoto wakadzika. Shumira inopisa ne mbatata yakabikwa. Shandisa matsva echando mackerel mafillets. Ndimu inoshandiswa chete muto. Garlic inofanira kushandiswa 10-15 clove. Unofanira zvakare kushandisa 5 tbsp. zvipunu zvechero waini chena yakaoma.
Iwe unogona kugadzira yako wega recipe uchifunga nezve kurasikirwa kwevhithamini nemaminerari uchishandisa iyo yekubheka kariki mune yekushandisa.
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 | 78.4 kcal | 1684 kcal | 4.7% | 6% | 2148 d |
| MaProteins | 4.6 d | 76 d | 6.1% | 7.8% | 1652 d |
| mafuta | 4.2 d | 56 d | 7.5% | 9.6% | 1333 d |
| Carbohydrate | 5.9 d | 219 d | 2.7% | 3.4% | 3712 d |
| Organic acids | 22.5 d | ~ | |||
| Alimentary faibha | 1.6 d | 20 d | 8% | 10.2% | 1250 d |
| Mvura | 78.1 d | 2273 d | 3.4% | 4.3% | 2910 d |
| dota | 1.1 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 200 magiramu | 900 magiramu | 22.2% | 28.3% | 450 d |
| Retinol | 0.2 mg | ~ | |||
| Vhitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 d |
| Vhitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 d |
| Vhitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 d |
| Vitamini B9, folate | 7.4 magiramu | 400 magiramu | 1.9% | 2.4% | 5405 d |
| Vitamini B12, cobalamin | 2.1 magiramu | 3 magiramu | 70% | 89.3% | 143 d |
| Vitamini C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 d |
| Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 d |
| Vhitamini H, biotin | 0.3 magiramu | 50 magiramu | 0.6% | 0.8% | 16667 d |
| Vitamini PP, HERE | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 d |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 d |
| Calcium, CA | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 d |
| Magnesium, mg | 20.5 mg | 400 mg | 5.1% | 6.5% | 1951 d |
| Sodium, Na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 d |
| Sarufa, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 d |
| Phosphorus, P. | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 d |
| Chlorine, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 349.2 magiramu | ~ | |||
| Bohr, B. | 58.8 magiramu | ~ | |||
| Vanadium, V | 53.7 magiramu | ~ | |||
| Simbi, Kutenda | 0.9 mg | 18 mg | 5% | 6.4% | 2000 d |
| Iodine, ini | 9.5 magiramu | 150 magiramu | 6.3% | 8% | 1579 d |
| Cobalt, Co. | 5.9 magiramu | 10 magiramu | 59% | 75.3% | 169 d |
| Lithium, Li | 27.7 magiramu | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 d |
| Mhangura, Cu | 108.2 magiramu | 1000 magiramu | 10.8% | 13.8% | 924 d |
| Molybdenum, Mo. | 5 magiramu | 70 magiramu | 7.1% | 9.1% | 1400 d |
| Nickel, ari | 4 magiramu | ~ | |||
| Rubidium, Rb | 204.9 magiramu | ~ | |||
| Fluorine, F | 238.3 magiramu | 4000 magiramu | 6% | 7.7% | 1679 d |
| Chrome, Kr | 13.3 magiramu | 50 magiramu | 26.6% | 33.9% | 376 d |
| Zingi, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 4.6 d | ~ | |||
| Mono- uye disaccharides (shuga) | 1.2 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 11.8 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 78,4 kcal.
Mackerel mafirita muchiGreek akapfuma mavitamini uye zvicherwa senge: vhitamini A - 22,2%, vhitamini B6 - 15%, vhitamini B12 - 70%, vhitamini C - 13,7%, vhitamini PP - 14,3%, potasium - 12,6% , chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- 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 C inobatanidzwa mukugadzirisa redox, kushanda kwezvirwere zvemuviri, kunokurudzira kushandiswa kwesimbi. Kushomeka kunotungamira mukusununguka uye kubuda ropa matadza, kubuda ropa kwemhino nekuda kwekuwedzera kukwana uye kushomeka kweropa capillaries.
- 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.
- Chlorine zvakafanira kuumbwa uye kuchengetedzwa kwehydrochloric acid mumuviri.
- Cobalt chikamu chevhitamini B12. Inoita ma enzymes emafuta acid asidhi metabolism uye folic acid metabolism.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
Zvinyorwa zveCalorie KUNYANYA KUNYANYA KWEZVINHU ZVOKUDZIDZA Greek Greek mackerel fillet PER 100 g
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Tags: Maitiro ekubika, macalorie zvemukati 78,4 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Greek mackerel fillet, recipe, macalorie, zvinovaka muviri