Eroja Greek Makereli Fillet
| eja makereli | 500.0 (giramu) |
| lẹmọnu | 0.5 (nkan) |
| epo sunflower | 2.0 (sibi tabili) |
| Alubosa | 1.0 (nkan) |
| alubosa alubosa | 0.2 (nkan) |
| kukumba | 2.0 (nkan) |
| awọn tomati | 3.0 (nkan) |
| ata alawọ ewe didùn | 2.0 (nkan) |
| iyo tabili | 1.0 (teaspoon) |
| ata ilẹ dudu | 0.2 (teaspoon) |
| alubosa alawọ ewe | 1.0 (sibi tabili) |
| Parsley | 1.0 (sibi tabili) |
| Dill | 1.0 (sibi tabili) |
| poteto | 12.0 (nkan) |
Ọna ti igbaradi
Awọn fillet eja ni a fi omi ṣan pẹlu oje ti a fun lati lẹmọọn ati ti a fi iyọ pẹlu. Fi 1 tbsp sinu pan. sibi ti epo ati ooru, lẹhinna gbe alubosa ti a ge daradara ati ata ilẹ ki o din-din, fi awọn ẹja ti o pin si, tú pẹlu ọti-waini, kí wọn pẹlu ewe ati ipẹtẹ fun iṣẹju 10-15, bo pan pẹlu ideri. Ge awọn adarọ ata ata sinu awọn oruka ati din-din ninu epo ti o ku. Lẹhin awọn iṣẹju 5-10, fi awọn kukumba ati awọn tomati ti o fẹ ati ki o ge si awọn ege, kí wọn pẹlu iyo ati ata. Nigbati awọn ẹfọ ba ṣetan, fi wọn si ẹja ki o tẹsiwaju lati sun fun iṣẹju marun 5 labẹ ideri lori ina kekere. Sin gbona pẹlu awọn poteto sise. Lo awọn fillet makereli tio tutunini. Lẹmọọn ti lo nikan fun oje. Ata ilẹ yẹ ki o lo 1-2 cloves. O tun nilo lati lo 2 tbsp. ṣibi ti eyikeyi waini funfun gbigbẹ.
O le ṣẹda ohunelo tirẹ ti o ṣe akiyesi pipadanu awọn vitamin ati awọn ohun alumọni nipa lilo iṣiro ohunelo ninu ohun elo naa.
Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Iye kalori | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
| Awọn ọlọjẹ | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| fats | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| Awọn carbohydrates | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| Organic acids | 22.5 g | ~ | |||
| Alimentary okun | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| omi | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 28.3% | 450 g |
| Retinol | 0.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.08 miligiramu | 1.5 miligiramu | 5.3% | 6.8% | 1875 g |
| Vitamin B2, riboflavin | 0.1 miligiramu | 1.8 miligiramu | 5.6% | 7.1% | 1800 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 7.7% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 miligiramu | 2 miligiramu | 15% | 19.1% | 667 g |
| Vitamin B9, folate | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g |
| Vitamin B12, cobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g |
| Vitamin C, ascorbic | 12.3 miligiramu | 90 miligiramu | 13.7% | 17.5% | 732 g |
| Vitamin E, Alpha tocopherol, TE | 1.1 miligiramu | 15 miligiramu | 7.3% | 9.3% | 1364 g |
| Vitamin H, Biotin | 0.3 μg | 50 μg | 0.6% | 0.8% | 16667 g |
| Vitamin PP, KO | 2.8636 miligiramu | 20 miligiramu | 14.3% | 18.2% | 698 g |
| niacin | 2.1 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 315.8 miligiramu | 2500 miligiramu | 12.6% | 16.1% | 792 g |
| Kalisiomu, Ca | 21.6 miligiramu | 1000 miligiramu | 2.2% | 2.8% | 4630 g |
| Iṣuu magnẹsia, Mg | 20.5 miligiramu | 400 miligiramu | 5.1% | 6.5% | 1951 g |
| Iṣuu Soda, Na | 22.7 miligiramu | 1300 miligiramu | 1.7% | 2.2% | 5727 g |
| Efin, S | 44.2 miligiramu | 1000 miligiramu | 4.4% | 5.6% | 2262 g |
| Irawọ owurọ, P. | 80.5 miligiramu | 800 miligiramu | 10.1% | 12.9% | 994 g |
| Onigbọwọ, Cl | 400.1 miligiramu | 2300 miligiramu | 17.4% | 22.2% | 575 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 349.2 μg | ~ | |||
| Bohr, B. | 58.8 μg | ~ | |||
| Vanadium, V | 53.7 μg | ~ | |||
| Irin, Fe | 0.9 miligiramu | 18 miligiramu | 5% | 6.4% | 2000 g |
| Iodine, Emi | 9.5 μg | 150 μg | 6.3% | 8% | 1579 g |
| Koluboti, Co. | 5.9 μg | 10 μg | 59% | 75.3% | 169 g |
| Litiumu, Li | 27.7 μg | ~ | |||
| Manganese, Mn | 0.1124 miligiramu | 2 miligiramu | 5.6% | 7.1% | 1779 g |
| Ejò, Cu | 108.2 μg | 1000 μg | 10.8% | 13.8% | 924 g |
| Molybdenum, Mo. | 5 μg | 70 μg | 7.1% | 9.1% | 1400 g |
| Nickel, ni | 4 μg | ~ | |||
| Rubidium, Rb | 204.9 μg | ~ | |||
| Fluorini, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g |
| Chrome, Kr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g |
| Sinkii, Zn | 0.3025 miligiramu | 12 miligiramu | 2.5% | 3.2% | 3967 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 4.6 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.2 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 11.8 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 78,4 kcal.
Awọn iwe afọwọkọ makereli ni Giriki ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 22,2%, Vitamin B6 - 15%, Vitamin B12 - 70%, Vitamin C - 13,7%, Vitamin PP - 14,3%, potasiomu - 12,6% , chlorine - 17,4%, koluboti - 59%, chromium - 26,6%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- Vitamin B6 ṣe alabapin ninu itọju ti idahun ajesara, imukuro ati awọn ilana ininibini ninu eto aifọkanbalẹ aringbungbun, ni iyipada ti amino acids, ni iṣelọpọ ti tryptophan, lipids ati nucleic acids, ṣe alabapin si iṣelọpọ deede ti erythrocytes, itọju ipele deede ti homocysteine ninu ẹjẹ. Idaamu ti ko to fun Vitamin B6 wa pẹlu idinku ninu ifẹkufẹ, o ṣẹ si ipo ti awọ ara, idagbasoke homocysteinemia, ẹjẹ.
- Vitamin B12 ṣe ipa pataki ninu iṣelọpọ ati iyipada ti amino acids. Folate ati Vitamin B12 jẹ awọn vitamin to jọra wọn si kopa ninu dida ẹjẹ. Aisi Vitamin B12 nyorisi idagbasoke ti apakan tabi aipe folate keji, bii ẹjẹ, leukopenia, thrombocytopenia.
- Vitamin C ṣe alabapin ninu awọn aati redox, iṣiṣẹ eto ajẹsara, n mu ifasita iron pọ si. Aipe nyorisi alaimuṣinṣin ati awọn gums ẹjẹ, awọn imu imu nitori ibajẹ pọsi ati fragility ti awọn iṣan ẹjẹ.
- Awọn vitamin PP ṣe alabapin ninu awọn aati redox ti iṣelọpọ agbara. Idaamu Vitamin ti ko to ni a tẹle pẹlu idalọwọduro ti ipo deede ti awọ-ara, apa ikun ati eto aifọkanbalẹ.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- Chlorine pataki fun dida ati yomijade ti hydrochloric acid ninu ara.
- Cobalt jẹ apakan ti Vitamin B12. Ṣiṣẹ awọn enzymu ti iṣelọpọ ti ọra acid ati iṣelọpọ folic acid.
- Chrome ṣe alabapin ninu ilana ti awọn ipele glucose ẹjẹ, imudarasi ipa ti hisulini. Aipe nyorisi ifarada glucose dinku.
Akoonu kalori Ati idapọ kemikali TI INGREDIENTS Greek makereli fillet PER 100 g
- 191 kCal
- 34 kCal
- 899 kCal
- 41 kCal
- 149 kCal
- 14 kCal
- 24 kCal
- 26 kCal
- 0 kCal
- 255 kCal
- 20 kCal
- 49 kCal
- 40 kCal
- 77 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 78,4 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Greek makereli fillet, ohunelo, awọn kalori, awọn ounjẹ