Eroja Forshmak ọdunkun pẹlu egugun eja
| poteto | 450.0 (giramu) |
| Atlantic egugun eja | 210.0 (giramu) |
| Alubosa | 100.0 (giramu) |
| Parsley | 70.0 (giramu) |
| epo sunflower | 100.0 (giramu) |
| mayonnaise | 50.0 (giramu) |
| ẹyin adiye | 1.0 (nkan) |
Ọna ti igbaradi
Ti ṣan poteto ti a fa sinu omi titi di tutu, omi naa ti gbẹ, awọn poteto ti gbẹ ati ki o rubọ gbona, lẹhinna tutu. Ge egugun eja, ge sinu awọn fillet (ti ko nira), ati awọn alubosa ti a pese sile, ge, kọja nipasẹ onjẹ ẹran. Awọn irugbin ti a ti pọn ni idapo pẹlu ibi ti a ti pese silẹ, parsley ge daradara ni a fi kun, epo ẹfọ ati adalu daradara. A mọ ibi-ti o pari ni irisi akara kan, a fi ọra si mayonnaise, a gbe sinu adiro fun yan fun iṣẹju 3-5. Nigbati o ba lọ, kí wọn pẹlu awọn ẹyin ti a ge daradara, parsley ge daradara. Ti tutu, 100-150 g fun iṣẹ kan.
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 | 255.6 kCal | 1684 kCal | 15.2% | 5.9% | 659 g |
| Awọn ọlọjẹ | 8.7 g | 76 g | 11.4% | 4.5% | 874 g |
| fats | 21.1 g | 56 g | 37.7% | 14.7% | 265 g |
| Awọn carbohydrates | 8.4 g | 219 g | 3.8% | 1.5% | 2607 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary okun | 1.4 g | 20 g | 7% | 2.7% | 1429 g |
| omi | 93.3 g | 2273 g | 4.1% | 1.6% | 2436 g |
| Ash | 1.5 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 8.7% | 450 g |
| Retinol | 0.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 2.6% | 1500 g |
| Vitamin B2, riboflavin | 0.2 miligiramu | 1.8 miligiramu | 11.1% | 4.3% | 900 g |
| Vitamin B4, choline | 12.6 miligiramu | 500 miligiramu | 2.5% | 1% | 3968 g |
| Vitamin B5, pantothenic | 0.5 miligiramu | 5 miligiramu | 10% | 3.9% | 1000 g |
| Vitamin B6, pyridoxine | 0.3 miligiramu | 2 miligiramu | 15% | 5.9% | 667 g |
| Vitamin B9, folate | 21.4 μg | 400 μg | 5.4% | 2.1% | 1869 g |
| Vitamin B12, cobalamin | 3.5 μg | 3 μg | 116.7% | 45.7% | 86 g |
| Vitamin C, ascorbic | 22.1 miligiramu | 90 miligiramu | 24.6% | 9.6% | 407 g |
| Vitamin D, kalciferol | 10.6 μg | 10 μg | 106% | 41.5% | 94 g |
| Vitamin E, Alpha tocopherol, TE | 6.6 miligiramu | 15 miligiramu | 44% | 17.2% | 227 g |
| Vitamin H, Biotin | 1.1 μg | 50 μg | 2.2% | 0.9% | 4545 g |
| Vitamin PP, KO | 3.5442 miligiramu | 20 miligiramu | 17.7% | 6.9% | 564 g |
| niacin | 2.1 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 493.8 miligiramu | 2500 miligiramu | 19.8% | 7.7% | 506 g |
| Kalisiomu, Ca | 55.8 miligiramu | 1000 miligiramu | 5.6% | 2.2% | 1792 g |
| Iṣuu magnẹsia, Mg | 32.8 miligiramu | 400 miligiramu | 8.2% | 3.2% | 1220 g |
| Iṣuu Soda, Na | 71.3 miligiramu | 1300 miligiramu | 5.5% | 2.2% | 1823 g |
| Efin, S | 98.1 miligiramu | 1000 miligiramu | 9.8% | 3.8% | 1019 g |
| Irawọ owurọ, P. | 157.9 miligiramu | 800 miligiramu | 19.7% | 7.7% | 507 g |
| Onigbọwọ, Cl | 96 miligiramu | 2300 miligiramu | 4.2% | 1.6% | 2396 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 458.6 μg | ~ | |||
| Bohr, B. | 78.8 μg | ~ | |||
| Vanadium, V | 71.2 μg | ~ | |||
| Irin, Fe | 1.3 miligiramu | 18 miligiramu | 7.2% | 2.8% | 1385 g |
| Iodine, Emi | 17.7 μg | 150 μg | 11.8% | 4.6% | 847 g |
| Koluboti, Co. | 17.5 μg | 10 μg | 175% | 68.5% | 57 g |
| Litiumu, Li | 36.8 μg | ~ | |||
| Manganese, Mn | 0.1522 miligiramu | 2 miligiramu | 7.6% | 3% | 1314 g |
| Ejò, Cu | 140.6 μg | 1000 μg | 14.1% | 5.5% | 711 g |
| Molybdenum, Mo. | 5.5 μg | 70 μg | 7.9% | 3.1% | 1273 g |
| Nickel, ni | 5.6 μg | ~ | |||
| Rubidium, Rb | 295.7 μg | ~ | |||
| Fluorini, F | 154 μg | 4000 μg | 3.9% | 1.5% | 2597 g |
| Chrome, Kr | 24.5 μg | 50 μg | 49% | 19.2% | 204 g |
| Sinkii, Zn | 0.6418 miligiramu | 12 miligiramu | 5.3% | 2.1% | 1870 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 6.1 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 2.1 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 58.5 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 255,6 kcal.
Ọdunkun forshmak pẹlu egugun eja ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 22,2%, Vitamin B2 - 11,1%, Vitamin B6 - 15%, Vitamin B12 - 116,7%, Vitamin C - 24,6%, Vitamin D - 106 %, Vitamin E - 44%, Vitamin PP - 17,7%, potasiomu - 19,8%, irawọ owurọ - 19,7%, iodine - 11,8%, koluboti - 175%, Ejò - 14,1%, chromium - 49%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- Vitamin B2 ṣe alabapin ninu awọn aati redox, mu ifamọ awọ pọ si ti itupalẹ wiwo ati iṣatunṣe okunkun. Idaamu ti ko to fun Vitamin B2 wa pẹlu apọju ipo ti awọ ara, awọn membran mucous, ina ti ko dara ati iran ti oju-ọrun.
- 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.
- Vitamin D n ṣetọju homeostasis ti kalisiomu ati irawọ owurọ, ṣe awọn ilana ti nkan ti o wa ni erupe ile. Aisi Vitamin D nyorisi aiṣedeede ti aiṣedede ti kalisiomu ati irawọ owurọ ninu awọn egungun, imukuro pọ si ti ẹya ara eegun, eyiti o fa si eewu ti osteoporosis.
- Vitamin E ni awọn ohun elo ẹda ara ẹni, o jẹ dandan fun sisẹ ti awọn gonads, iṣan ọkan, jẹ olutọju gbogbo agbaye ti awọn memọmu sẹẹli. Pẹlu aipe ti Vitamin E, a ṣe akiyesi hemolysis ti erythrocytes ati awọn rudurudu ti iṣan.
- 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.
- 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.
- 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.
- Ejò jẹ apakan ti awọn ensaemusi pẹlu iṣẹ-ṣiṣe redox ati ti o ni ipa ninu iṣelọpọ irin, n mu ifasimu awọn ọlọjẹ ati awọn carbohydrates wa. Kopa ninu awọn ilana ti pipese awọn ara ti ara eniyan pẹlu atẹgun. Aipe naa farahan nipasẹ awọn rudurudu ninu iṣelọpọ ti eto inu ọkan ati egungun, idagbasoke ti dysplasia àsopọ ti o ni asopọ.
- Chrome ṣe alabapin ninu ilana ti awọn ipele glucose ẹjẹ, imudarasi ipa ti hisulini. Aipe nyorisi ifarada glucose dinku.
Akoonu Kalori ATI Iparapọ kemikali TI Awọn ohun elo gbigba Ọdunkun forshmak pẹlu egugun eja PER 100 g
- 77 kCal
- 41 kCal
- 49 kCal
- 899 kCal
- 627 kCal
- 157 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 255,6 kcal, akopọ kemikali, iye ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Ọdunkun Forshmak pẹlu egugun eja, ohunelo, awọn kalori, awọn ounjẹ