Zosakaniza Hering pureed ndi batala
| hering'i ivashi | 300.0 (galamu) |
| batala | 2.0 (supuni ya tebulo) |
| Maapulo | 1.0 (chidutswa) |
| nutmeg | 10.0 (galamu) |
Njira yokonzekera
Finely kuwaza fillet wa bwino kuchapa hering'i hering'i, kusakaniza ndi mafuta ndi opaka kupyolera sieve. Kenaka pindani mu kapu ndikumenya bwino ndi spatula kapena supuni. Onjezani nutmeg ya kununkhira. Ikani hering'i wokonzeka pa thireyi, perekani mawonekedwe a nsomba, ikani mutu ndi mchira, ikani magawo a maapulo osenda mozungulira ndikukongoletsa ndi nthambi za parsley. Ng'ombe yosenda ndi batala ndizokoma kwambiri ngati mungawonjezere apulo wowotcha. Tizilombo tating'onoting'ono titha kutumizidwa m'chitini cha mafuta kapena kuyika magawo a mkate wofufumitsa.
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 319 | Tsamba 1684 | 18.9% | 5.9% | 528 ga |
| Mapuloteni | 16.1 ga | 76 ga | 21.2% | 6.6% | 472 ga |
| mafuta | 26.4 ga | 56 ga | 47.1% | 14.8% | 212 ga |
| Zakudya | 4.4 ga | 219 ga | 2% | 0.6% | 4977 ga |
| zidulo zamagulu | 0.3 ga | ~ | |||
| CHIKWANGWANI chamagulu | 0.7 ga | 20 ga | 3.5% | 1.1% | 2857 ga |
| Water | 35.8 ga | 2273 ga | 1.6% | 0.5% | 6349 ga |
| ash | 0.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 200 | Makilogalamu 900 | 22.2% | 7% | 450 ga |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 0.8% | 3750 ga |
| Vitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 0.5% | 6000 ga |
| Vitamini B4, choline | 2.3 mg | 500 mg | 0.5% | 0.2% | 21739 ga |
| Vitamini B5, pantothenic | 0.06 mg | 5 mg | 1.2% | 0.4% | 8333 ga |
| Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 0.8% | 4000 ga |
| Vitamini B9, folate | Makilogalamu 1.8 | Makilogalamu 400 | 0.5% | 0.2% | 22222 ga |
| Vitamini C, ascorbic | 4.1 mg | 90 mg | 4.6% | 1.4% | 2195 ga |
| Vitamini D, calciferol | Makilogalamu 0.04 | Makilogalamu 10 | 0.4% | 0.1% | 25000 ga |
| Vitamini E, alpha tocopherol, TE | 0.9 mg | 15 mg | 6% | 1.9% | 1667 ga |
| Vitamini H, biotin | Makilogalamu 0.4 | Makilogalamu 50 | 0.8% | 0.3% | 12500 ga |
| Vitamini PP, NO | 3.0726 mg | 20 mg | 15.4% | 4.8% | 651 ga |
| niacin | 0.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 383.9 mg | 2500 mg | 15.4% | 4.8% | 651 ga |
| Calcium, CA | 52.8 mg | 1000 mg | 5.3% | 1.7% | 1894 ga |
| Pakachitsulo, Si | 1.3 mg | 30 mg | 4.3% | 1.3% | 2308 ga |
| Mankhwala a magnesium, mg | 35.1 mg | 400 mg | 8.8% | 2.8% | 1140 ga |
| Sodium, Na | 87.7 mg | 1300 mg | 6.7% | 2.1% | 1482 ga |
| Sulufule, S | 4.6 mg | 1000 mg | 0.5% | 0.2% | 21739 ga |
| Phosphorus, P. | 183.4 mg | 800 mg | 22.9% | 7.2% | 436 ga |
| Mankhwala, Cl | 125.3 mg | 2300 mg | 5.4% | 1.7% | 1836 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 83.2 | ~ | |||
| Wopanga, B. | Makilogalamu 106.1 | ~ | |||
| Vanadium, V | Makilogalamu 5.9 | ~ | |||
| Iron, Faith | 3.5 mg | 18 mg | 19.4% | 6.1% | 514 ga |
| Ayodini, ine | Makilogalamu 1.1 | Makilogalamu 150 | 0.7% | 0.2% | 13636 ga |
| Cobalt, Co. | Makilogalamu 0.5 | Makilogalamu 10 | 5% | 1.6% | 2000 ga |
| Manganese, Mn | 0.1157 mg | 2 mg | 5.8% | 1.8% | 1729 ga |
| Mkuwa, Cu | Makilogalamu 58.5 | Makilogalamu 1000 | 5.9% | 1.8% | 1709 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 6.1 | Makilogalamu 70 | 8.7% | 2.7% | 1148 ga |
| Nickel, ndi | Makilogalamu 12.5 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 0.9 | ~ | |||
| Rubidium, Rb | Makilogalamu 26 | ~ | |||
| Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 0.3% | 11000 ga |
| Olimba, Sr. | Makilogalamu 5 | ~ | |||
| Titan, inu | Makilogalamu 1.1 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 325.6 | Makilogalamu 4000 | 8.1% | 2.5% | 1229 ga |
| Chrome, Kr | Makilogalamu 42.9 | Makilogalamu 50 | 85.8% | 26.9% | 117 ga |
| Nthaka, Zn | 0.1527 mg | 12 mg | 1.3% | 0.4% | 7859 ga |
| Zirconium, Zr | Makilogalamu 0.6 | ~ | |||
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 1.6 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 3.8 ga | maulendo 100 г |
Mphamvu ndi 319 kcal.
Hering'i yosenda ndi mafuta mavitamini ndi michere yambiri monga: vitamini A - 22,2%, vitamini PP - 15,4%, potaziyamu - 15,4%, phosphorus - 22,9%, chitsulo - 19,4%, chromium - 85,8 %
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDI CHIKHALIDWE CHOKHUDZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Mafuta a hering'i ndi mafuta PER 100 g
- Tsamba 661
- Tsamba 47
- Tsamba 556
Tags: Momwe mungaphike, kalori 319 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophika Mashed herring ndi mafuta, recipe, calories, michere