Zvishongedzo Sardine Saladi
| maapuro | 2.0 (chidimbu) |
| mumonia | 2.0 (chipunu) |
| sardines yegungwa | 210.0 (gramu) |
| celery | 0.5 (girazi rezviyo) |
| walnut | 0.3 (girazi rezviyo) |
| yogurt | 0.3 (girazi rezviyo) |
Nzira yekugadzirira
Bvarura maapuro uye ucheke mumakumbo. Gadzirai celery, mucheke zvakanaka nzungu. Paunenge uchinge watema maapuro, chinyorovera nejusi remonimu kuti usaite browning. Cheka ma sardine muzvidimbu zvidiki. Sanganisa zvese zvinoshandiswa zvinyoro nyoro nekuwedzera yakaderera mafuta yogati.
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 | 85.1 kcal | 1684 kcal | 5.1% | 6% | 1979 d |
| MaProteins | 6.1 d | 76 d | 8% | 9.4% | 1246 d |
| mafuta | 2.6 d | 56 d | 4.6% | 5.4% | 2154 d |
| Carbohydrate | 10 d | 219 d | 4.6% | 5.4% | 2190 d |
| Organic acids | 0.4 d | ~ | |||
| Alimentary faibha | 1.1 d | 20 d | 5.5% | 6.5% | 1818 d |
| Mvura | 51.8 d | 2273 d | 2.3% | 2.7% | 4388 d |
| dota | 0.4 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 600 magiramu | 900 magiramu | 66.7% | 78.4% | 150 d |
| Retinol | 0.6 mg | ~ | |||
| Vhitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 d |
| Vhitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 d |
| Vitamini B4, choline | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 d |
| Vhitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 d |
| Vhitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 d |
| Vitamini B9, folate | 10.7 magiramu | 400 magiramu | 2.7% | 3.2% | 3738 d |
| Vitamini B12, cobalamin | 1.7 magiramu | 3 magiramu | 56.7% | 66.6% | 176 d |
| Vitamini C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 d |
| Vitamini E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 d |
| Vhitamini H, biotin | 0.2 magiramu | 50 magiramu | 0.4% | 0.5% | 25000 d |
| Vitamini PP, HERE | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 d |
| niacin | 1 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 d |
| Calcium, CA | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 d |
| Magnesium, mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 d |
| Sodium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 d |
| Sarufa, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 d |
| Phosphorus, P. | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 d |
| Chlorine, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 d |
| Tsvaga Elements | |||||
| Aluminium, Al | 50.2 magiramu | ~ | |||
| Bohr, B. | 114.5 magiramu | ~ | |||
| Vanadium, V | 1.8 magiramu | ~ | |||
| Simbi, Kutenda | 1.8 mg | 18 mg | 10% | 11.8% | 1000 d |
| Iodine, ini | 6.5 magiramu | 150 magiramu | 4.3% | 5.1% | 2308 d |
| Cobalt, Co. | 5.1 magiramu | 10 magiramu | 51% | 59.9% | 196 d |
| Manganese, Mn | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 d |
| Mhangura, Cu | 119.8 magiramu | 1000 magiramu | 12% | 14.1% | 835 d |
| Molybdenum, Mo. | 3.7 magiramu | 70 magiramu | 5.3% | 6.2% | 1892 d |
| Nickel, ari | 8.8 magiramu | ~ | |||
| Rubidium, Rb | 28.7 magiramu | ~ | |||
| Selenium, Kana | 0.2 magiramu | 55 magiramu | 0.4% | 0.5% | 27500 d |
| Fluorine, F | 115 magiramu | 4000 magiramu | 2.9% | 3.4% | 3478 d |
| Chrome, Kr | 9.3 magiramu | 50 magiramu | 18.6% | 21.9% | 538 d |
| Zingi, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 d |
| Digestible makabhohaidhiretsi | |||||
| Starch uye dextrins | 0.4 d | ~ | |||
| Mono- uye disaccharides (shuga) | 4.4 d | hukuru 100 г |
Iko kukosha kwesimba kuri 85,1 kcal.
Sardine saladi akapfuma mavitamini uye zvicherwa senge: vhitamini A - 66,7%, vhitamini B12 - 56,7%, vhitamini C - 11,7%, vhitamini E - 14,7%, potasium - 11,8%, phosphorus - 13,4 , 51, 12%, cobalt - 18,6%, mhangura - XNUMX%, chromium - XNUMX%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- 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 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.
- 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.
- 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.
CALORIE KUNYANYA KUMASHURE MBERI ZVINODZIDZISWA ZVINOGONESESA Saladhi ine sardini PASI 100 g
- 47 kcal
- 33 kcal
- 13 kcal
- 656 kcal
- 68 kcal
Tags: Maitiro ekubika, macalorie zvemukati 85,1 kcal, makemikari anoumbwa, kukosha kwehutano, chii mavitamini, zvicherwa, nzira yekubika Sardine saladi, mabikirwo, macalorie, zvinovaka muviri