Zosakaniza Greek Mackerel Fillet
| nsomba ya makerele | 500.0 (galamu) |
| mandimu | 0.5 (chidutswa) |
| mafuta a mpendadzuwa | 2.0 (supuni ya tebulo) |
| anyezi | 1.0 (chidutswa) |
| adyo anyezi | 0.2 (chidutswa) |
| mkhaka | 2.0 (chidutswa) |
| tomato | 3.0 (chidutswa) |
| tsabola wobiriwira wokoma | 2.0 (chidutswa) |
| mchere wa tebulo | 1.0 (supuni ya tiyi) |
| tsabola wakuda wakuda | 0.2 (supuni ya tiyi) |
| anyezi wobiriwira | 1.0 (supuni ya tebulo) |
| parsley | 1.0 (supuni ya tebulo) |
| katsabola | 1.0 (supuni ya tebulo) |
| mbatata | 12.0 (chidutswa) |
Njira yokonzekera
Nsomba za nsomba zimawaza ndi madzi ofinyidwa kuchokera ku mandimu ndikuwaza ndi mchere. Ikani 1 tbsp mu poto. supuni ya mafuta ndi kutentha, ndiye ikani finely akanadulidwa anyezi ndi adyo ndi mwachangu, kuika parted zidutswa nsomba, kutsanulira ndi vinyo, kuwaza ndi zitsamba ndi mphodza kwa mphindi 10-15, kuphimba poto ndi chivindikiro. Dulani nyemba za tsabola wokoma mu mphete ndi mwachangu mu mafuta otsalawo. Pambuyo mphindi 5-10, onjezani nkhaka ndi tomato peeled ndi kudula mu magawo, kuwaza ndi mchere ndi tsabola. Zamasamba zikakonzeka, ziyikani pa nsomba ndikupitiriza kuphika kwa mphindi 5 pansi pa chivindikiro pamoto wochepa. Kutumikira otentha ndi yophika mbatata. Gwiritsani ntchito mafinya a mackerel atsopano. Ndimu amagwiritsidwa ntchito ngati madzi okha. Garlic iyenera kugwiritsidwa ntchito 1-2 cloves. Muyenera kugwiritsa ntchito 2 tbsp. spoons aliyense youma vinyo woyera.
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
| Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
| Mtengo wa calorie | Tsamba 78.4 | Tsamba 1684 | 4.7% | 6% | 2148 ga |
| Mapuloteni | 4.6 ga | 76 ga | 6.1% | 7.8% | 1652 ga |
| mafuta | 4.2 ga | 56 ga | 7.5% | 9.6% | 1333 ga |
| Zakudya | 5.9 ga | 219 ga | 2.7% | 3.4% | 3712 ga |
| zidulo zamagulu | 22.5 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.6 ga | 20 ga | 8% | 10.2% | 1250 ga |
| Water | 78.1 ga | 2273 ga | 3.4% | 4.3% | 2910 ga |
| ash | 1.1 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 28.3% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 ga |
| Vitamini B9, folate | Makilogalamu 7.4 | Makilogalamu 400 | 1.9% | 2.4% | 5405 ga |
| Vitamini B12, cobalamin | Makilogalamu 2.1 | Makilogalamu 3 | 70% | 89.3% | 143 ga |
| Vitamini C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 ga |
| Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 ga |
| Vitamini H, biotin | Makilogalamu 0.3 | Makilogalamu 50 | 0.6% | 0.8% | 16667 ga |
| Vitamini PP, NO | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 ga |
| niacin | 2.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 ga |
| Calcium, CA | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 ga |
| Mankhwala a magnesium, mg | 20.5 mg | 400 mg | 5.1% | 6.5% | 1951 ga |
| Sodium, Na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 ga |
| Sulufule, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 ga |
| Phosphorus, P. | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 ga |
| Mankhwala, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 349.2 | ~ | |||
| Wopanga, B. | Makilogalamu 58.8 | ~ | |||
| Vanadium, V | Makilogalamu 53.7 | ~ | |||
| Iron, Faith | 0.9 mg | 18 mg | 5% | 6.4% | 2000 ga |
| Ayodini, ine | Makilogalamu 9.5 | Makilogalamu 150 | 6.3% | 8% | 1579 ga |
| Cobalt, Co. | Makilogalamu 5.9 | Makilogalamu 10 | 59% | 75.3% | 169 ga |
| Lifiyamu, Li | Makilogalamu 27.7 | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 ga |
| Mkuwa, Cu | Makilogalamu 108.2 | Makilogalamu 1000 | 10.8% | 13.8% | 924 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 5 | Makilogalamu 70 | 7.1% | 9.1% | 1400 ga |
| Nickel, ndi | Makilogalamu 4 | ~ | |||
| Rubidium, Rb | Makilogalamu 204.9 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 238.3 | Makilogalamu 4000 | 6% | 7.7% | 1679 ga |
| Chrome, Kr | Makilogalamu 13.3 | Makilogalamu 50 | 26.6% | 33.9% | 376 ga |
| Nthaka, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 4.6 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.2 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 11.8 mg | pa 300 mg |
Mphamvu ndi 78,4 kcal.
Mackerel fillets mu Greek mavitamini ndi mchere wambiri monga: vitamini A - 22,2%, vitamini B6 - 15%, vitamini B12 - 70%, vitamini C - 13,7%, vitamini PP - 14,3%, potaziyamu - 12,6% chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zopatsa mphamvu zama calorie NDI MANKHWALA A MACHEMIKI ZOPHUNZITSA ZOPHUNZITSIRA MPHIRITSI YA Greek mackerel fillet PA 100 g.
- Tsamba 191
- Tsamba 34
- Tsamba 899
- Tsamba 41
- Tsamba 149
- Tsamba 14
- Tsamba 24
- Tsamba 26
- Tsamba 0
- Tsamba 255
- Tsamba 20
- Tsamba 49
- Tsamba 40
- Tsamba 77
Tags: Kodi kuphika, kalori okhutira 78,4 kcal, mankhwala zikuchokera, zakudya mtengo, zimene mavitamini, mchere, kuphika njira Greek makerele fillet, Chinsinsi, zopatsa mphamvu, zakudya