Eroja Eja saladi pẹlu ẹja okun
| baasi okun | 56.0 (giramu) |
| Jẹ kale | 20.0 (giramu) |
| awọn tomati | 20.0 (giramu) |
| poteto | 34.0 (giramu) |
| saladi | 17.0 (giramu) |
| alubosa alawọ ewe | 13.0 (giramu) |
| ẹyin adiye | 0.3 (nkan) |
| ipara | 25.0 (giramu) |
Ọna ti igbaradi
Awọn ilana bukumaaki ni a fun fun perch okun, whiting gutted, decapitated Eja ti a ti pese silẹ ti wa ni ge sinu awọn fillet laisi awọ ara ati egungun, simmered, tutu ati ge sinu awọn ege tinrin. Ti ge ewe okun ti a fi omi ṣan, ni idapo pẹlu awọn poteto ti a ti ge wẹwẹ, awọn tomati tabi awọn kukumba peeled, letusi ge wẹwẹ, alubosa ti a ge, ẹja ti wa ni afikun, adalu, ti akoko pẹlu mayonnaise tabi ekan ipara. Saladi ti wa ni ọṣọ pẹlu boiled ẹyin, eja, tomati tabi cucumbers
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 | 119 kCal | 1684 kCal | 7.1% | 6% | 1415 g |
| Awọn ọlọjẹ | 8.8 g | 76 g | 11.6% | 9.7% | 864 g |
| fats | 7.5 g | 56 g | 13.4% | 11.3% | 747 g |
| Awọn carbohydrates | 4.2 g | 219 g | 1.9% | 1.6% | 5214 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary okun | 0.7 g | 20 g | 3.5% | 2.9% | 2857 g |
| omi | 88.2 g | 2273 g | 3.9% | 3.3% | 2577 g |
| Ash | 1.2 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 700 μg | 900 μg | 77.8% | 65.4% | 129 g |
| Retinol | 0.7 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.08 miligiramu | 1.5 miligiramu | 5.3% | 4.5% | 1875 g |
| Vitamin B2, riboflavin | 0.1 miligiramu | 1.8 miligiramu | 5.6% | 4.7% | 1800 g |
| Vitamin B4, choline | 42.5 miligiramu | 500 miligiramu | 8.5% | 7.1% | 1176 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 5% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 miligiramu | 2 miligiramu | 10% | 8.4% | 1000 g |
| Vitamin B9, folate | 14.6 μg | 400 μg | 3.7% | 3.1% | 2740 g |
| Vitamin B12, cobalamin | 0.7 μg | 3 μg | 23.3% | 19.6% | 429 g |
| Vitamin C, ascorbic | 11.5 miligiramu | 90 miligiramu | 12.8% | 10.8% | 783 g |
| Vitamin D, kalciferol | 0.8 μg | 10 μg | 8% | 6.7% | 1250 g |
| Vitamin E, Alpha tocopherol, TE | 0.6 miligiramu | 15 miligiramu | 4% | 3.4% | 2500 g |
| Vitamin H, Biotin | 2.7 μg | 50 μg | 5.4% | 4.5% | 1852 g |
| Vitamin PP, KO | 2.3608 miligiramu | 20 miligiramu | 11.8% | 9.9% | 847 g |
| niacin | 0.9 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 423.8 miligiramu | 2500 miligiramu | 17% | 14.3% | 590 g |
| Kalisiomu, Ca | 78 miligiramu | 1000 miligiramu | 7.8% | 6.6% | 1282 g |
| Iṣuu magnẹsia, Mg | 49.4 miligiramu | 400 miligiramu | 12.4% | 10.4% | 810 g |
| Iṣuu Soda, Na | 109.8 miligiramu | 1300 miligiramu | 8.4% | 7.1% | 1184 g |
| Efin, S | 71.2 miligiramu | 1000 miligiramu | 7.1% | 6% | 1404 g |
| Irawọ owurọ, P. | 108.1 miligiramu | 800 miligiramu | 13.5% | 11.3% | 740 g |
| Onigbọwọ, Cl | 89.1 miligiramu | 2300 miligiramu | 3.9% | 3.3% | 2581 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 264.5 μg | ~ | |||
| Bohr, B. | 47.8 μg | ~ | |||
| Vanadium, V | 47.1 μg | ~ | |||
| Irin, Fe | 3.3 miligiramu | 18 miligiramu | 18.3% | 15.4% | 545 g |
| Iodine, Emi | 17.9 μg | 150 μg | 11.9% | 10% | 838 g |
| Koluboti, Co. | 10.2 μg | 10 μg | 102% | 85.7% | 98 g |
| Litiumu, Li | 18.7 μg | ~ | |||
| Manganese, Mn | 0.1295 miligiramu | 2 miligiramu | 6.5% | 5.5% | 1544 g |
| Ejò, Cu | 100.2 μg | 1000 μg | 10% | 8.4% | 998 g |
| Molybdenum, Mo. | 7.6 μg | 70 μg | 10.9% | 9.2% | 921 g |
| Nickel, ni | 4.7 μg | ~ | |||
| Rubidium, Rb | 131.1 μg | ~ | |||
| Selenium, Ti | 0.05 μg | 55 μg | 0.1% | 0.1% | 110000 g |
| Fluorini, F | 48.8 μg | 4000 μg | 1.2% | 1% | 8197 g |
| Chrome, Kr | 15.4 μg | 50 μg | 30.8% | 25.9% | 325 g |
| Sinkii, Zn | 0.6098 miligiramu | 12 miligiramu | 5.1% | 4.3% | 1968 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 2.4 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.2 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 65.5 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 119 kcal.
Eja saladi pẹlu ẹja okun ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 77,8%, Vitamin B12 - 23,3%, Vitamin C - 12,8%, Vitamin PP - 11,8%, potasiomu - 17%, iṣuu magnẹsia - 12,4 %%, irawọ owurọ - 13,5%, irin - 18,3%, iodine - 11,9%, koluboti - 102%, chromium - 30,8%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- 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.
- Iṣuu magnẹsia ṣe alabapin ninu iṣelọpọ agbara, idapọ ti awọn ọlọjẹ, acids nucleic, ni ipa diduro lori awọn membranes, o ṣe pataki lati ṣetọju homeostasis ti kalisiomu, potasiomu ati iṣuu soda. Aisi iṣuu magnẹsia nyorisi hypomagnesemia, eewu ti o pọ si ti haipatensonu to sese ndagbasoke, aisan ọkan.
- Irawọ owurọ gba apakan ninu ọpọlọpọ awọn ilana iṣe iṣe nipa ara, pẹlu ijẹẹmu agbara, nṣakoso iwọntunwọnsi acid-base, jẹ apakan ti phospholipids, nucleotides ati nucleic acids, jẹ pataki fun iṣelọpọ ti egungun ati eyin. Aipe nyorisi anorexia, ẹjẹ, rickets.
- Iron jẹ apakan ti awọn ọlọjẹ ti awọn iṣẹ pupọ, pẹlu awọn ensaemusi. Kopa ninu gbigbe ti awọn elekitironi, atẹgun, ṣe idaniloju papa ti awọn aati redox ati ṣiṣiṣẹ ti peroxidation. Agbara ti ko to n ṣokasi si ẹjẹ ẹjẹ hypochromic, atony alaini myoglobin ti awọn iṣan egungun, rirẹ ti o pọ si, myocardiopathy, atrophic gastritis.
- Iodine ṣe alabapin ninu sisẹ ẹṣẹ tairodu, n pese iṣelọpọ ti awọn homonu (thyroxine ati triiodothyronine). O ṣe pataki fun idagba ati iyatọ ti awọn sẹẹli ti gbogbo awọn awọ ara ti ara eniyan, mimi mitochondrial, ilana ti iṣuu soda transmembrane ati gbigbe ọkọ homonu. Gbigbọn ti ko to nyorisi goiter endemic pẹlu hypothyroidism ati fifin idinku ninu iṣelọpọ agbara, iṣọn-ara iṣọn-ẹjẹ, idaduro idagbasoke ati idagbasoke ero inu awọn ọmọde.
- 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 Awọn ohun elo ti o ni ẹja Saladi ẹja pẹlu ẹja okun PER 100 g
- 103 kCal
- 25 kCal
- 24 kCal
- 77 kCal
- 16 kCal
- 20 kCal
- 157 kCal
- 162 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori kalori 119 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Ẹja eja pẹlu omi-nla, ohunelo, awọn kalori, awọn ounjẹ