Zvisungo Forshmak mbatatisi ine herring
| mbatata | 450.0 (gramu) |
| Atlantic herring | 210.0 (gramu) |
| onion | 100.0 (gramu) |
| parsley | 70.0 (gramu) |
| mafuta ezuva | 100.0 (gramu) |
| mayonnaise | 50.0 (gramu) |
| zai rehuku | 1.0 (chidimbu) |
Nzira yekugadzirira
Mateiri akachekwa akabikwa mumvura kusvika nyoro, mvura inodururwa, mbatatisi yaomeswa uye kukwizwa kupisa, ndokutonhora. Cheka herring, cheka kuita tumapundu (pulp), uye hanyanisi dzakagadzirwa, cheka, pfuura nepano mukuya nyama. Mbatatisi yakachekwa inosanganiswa nehukuru hwakagadzirwa, parsley yakagurwa inowedzerwa, mafuta emiriwo uye akanyatso sanganiswa. Iyo yakapera misa yakaumbwa muchimiro chechingwa, pamusoro pacho chakazorwa nemayonnaise, yakaiswa muhovhoni yekubheka kwemaminitsi 3-5. Paunenge uchienda, sasa nemazai akaomeswa-akachekwa, akagurwa parsley. Chilled, 100-150 g pakushanda.
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 | 255.6 kcal | 1684 kcal | 15.2% | 5.9% | 659 d |
| MaProteins | 8.7 d | 76 d | 11.4% | 4.5% | 874 d |
| mafuta | 21.1 d | 56 d | 37.7% | 14.7% | 265 d |
| Carbohydrate | 8.4 d | 219 d | 3.8% | 1.5% | 2607 d |
| Organic acids | 0.1 d | ~ | |||
| Alimentary faibha | 1.4 d | 20 d | 7% | 2.7% | 1429 d |
| Mvura | 93.3 d | 2273 d | 4.1% | 1.6% | 2436 d |
| dota | 1.5 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 200 magiramu | 900 magiramu | 22.2% | 8.7% | 450 d |
| Retinol | 0.2 mg | ~ | |||
| Vhitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.6% | 1500 d |
| Vhitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.3% | 900 d |
| Vitamini B4, choline | 12.6 mg | 500 mg | 2.5% | 1% | 3968 d |
| Vhitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.9% | 1000 d |
| Vhitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.9% | 667 d |
| Vitamini B9, folate | 21.4 magiramu | 400 magiramu | 5.4% | 2.1% | 1869 d |
| Vitamini B12, cobalamin | 3.5 magiramu | 3 magiramu | 116.7% | 45.7% | 86 d |
| Vitamini C, ascorbic | 22.1 mg | 90 mg | 24.6% | 9.6% | 407 d |
| Vhitamini D, calciferol | 10.6 magiramu | 10 magiramu | 106% | 41.5% | 94 d |
| Vitamini E, alpha tocopherol, TE | 6.6 mg | 15 mg | 44% | 17.2% | 227 d |
| Vhitamini H, biotin | 1.1 magiramu | 50 magiramu | 2.2% | 0.9% | 4545 d |
| Vitamini PP, HERE | 3.5442 mg | 20 mg | 17.7% | 6.9% | 564 d |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 493.8 mg | 2500 mg | 19.8% | 7.7% | 506 d |
| Calcium, CA | 55.8 mg | 1000 mg | 5.6% | 2.2% | 1792 d |
| Magnesium, mg | 32.8 mg | 400 mg | 8.2% | 3.2% | 1220 d |
| Sodium, Na | 71.3 mg | 1300 mg | 5.5% | 2.2% | 1823 d |
| Sarufa, S | 98.1 mg | 1000 mg | 9.8% | 3.8% | 1019 d |
| Phosphorus, P. | 157.9 mg | 800 mg | 19.7% | 7.7% | 507 d |
| Chlorine, Cl | 96 mg | 2300 mg | 4.2% | 1.6% | 2396 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 458.6 magiramu | ~ | |||
| Bohr, B. | 78.8 magiramu | ~ | |||
| Vanadium, V | 71.2 magiramu | ~ | |||
| Simbi, Kutenda | 1.3 mg | 18 mg | 7.2% | 2.8% | 1385 d |
| Iodine, ini | 17.7 magiramu | 150 magiramu | 11.8% | 4.6% | 847 d |
| Cobalt, Co. | 17.5 magiramu | 10 magiramu | 175% | 68.5% | 57 d |
| Lithium, Li | 36.8 magiramu | ~ | |||
| Manganese, Mn | 0.1522 mg | 2 mg | 7.6% | 3% | 1314 d |
| Mhangura, Cu | 140.6 magiramu | 1000 magiramu | 14.1% | 5.5% | 711 d |
| Molybdenum, Mo. | 5.5 magiramu | 70 magiramu | 7.9% | 3.1% | 1273 d |
| Nickel, ari | 5.6 magiramu | ~ | |||
| Rubidium, Rb | 295.7 magiramu | ~ | |||
| Fluorine, F | 154 magiramu | 4000 magiramu | 3.9% | 1.5% | 2597 d |
| Chrome, Kr | 24.5 magiramu | 50 magiramu | 49% | 19.2% | 204 d |
| Zingi, Zn | 0.6418 mg | 12 mg | 5.3% | 2.1% | 1870 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 6.1 d | ~ | |||
| Mono- uye disaccharides (shuga) | 2.1 d | hukuru 100 г | |||
| sterols | |||||
| Cholesterol | 58.5 mg | hukuru 300 mg |
Iko kukosha kwesimba kuri 255,6 kcal.
Mbatatisi forshmak ine herring akapfuma mavitamini nemaminerari senge: vhitamini A - 22,2%, vhitamini B2 - 11,1%, vhitamini B6 - 15%, vhitamini B12 - 116,7%, vhitamini C - 24,6%, vhitamini D - 106 %, vitamini E - 44%, vhitamini PP - 17,7%, potasium - 19,8%, phosphorus - 19,7%, ayodini - 11,8%, cobalt - 175%, mhangura - 14,1%, chromium - 49%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- 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 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 E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- 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.
- Chrome inobatanidzwa mukugadzirisa kwemazinga eropa glucose, ichiwedzera simba re insulin. Kushomeka kunotungamira kudzikira kweglucose kushivirira.
MaCalorie zvemukati KUNYANYA KUNYANYA KUSVIRA KWEMAHARA ZVINODZIDZWA Mbatatisi forshmak ine herring PER 100 g
- 77 kcal
- 41 kcal
- 49 kcal
- 899 kcal
- 627 kcal
- 157 kcal
Tags: Maitiro ekubika, macalorie zvemukati 255,6 kcal, makemikari, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Potato Forshmak ine herring, recipe, macalorie, zvinovaka muviri