Eroja egugun eja “labẹ ẹwu irun”
| Atlantic egugun eja | 500.0 (giramu) |
| jáni | 1.0 (nkan) |
| poteto | 1.0 (nkan) |
| karọọti | 2.0 (nkan) |
| ẹyin adiye | 2.0 (nkan) |
| kukumba | 1.0 (nkan) |
| Ewa alawọ ewe | 1.0 (sibi tabili) |
| mayonnaise | 150.0 (giramu) |
Ọna ti igbaradi
Ge egugun eja sinu fillets, ge sinu awọn ege kekere. Lori grater isokuso, lọtọ grate poteto poteto, awọn beets, awọn Karooti, akoko pẹlu mayonnaise. Dubulẹ lori awo kan ni awọn ipele: awọn beets, Karooti, poteto, egugun eja, lẹhinna lẹẹkansi poteto, Karooti ati awọn beets. Ipele dada, pé kí wọn pẹlu kan grated ẹyin. Ṣe ọṣọ pẹlu awọn kukumba, awọn Karooti ati awọn Ewa alawọ ewe.
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 | 209.5 kCal | 1684 kCal | 12.4% | 5.9% | 804 g |
| Awọn ọlọjẹ | 8 g | 76 g | 10.5% | 5% | 950 g |
| fats | 18.2 g | 56 g | 32.5% | 15.5% | 308 g |
| Awọn carbohydrates | 3.7 g | 219 g | 1.7% | 0.8% | 5919 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary okun | 0.8 g | 20 g | 4% | 1.9% | 2500 g |
| omi | 67.6 g | 2273 g | 3% | 1.4% | 3362 g |
| Ash | 1.2 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 1200 μg | 900 μg | 133.3% | 63.6% | 75 g |
| Retinol | 1.2 miligiramu | ~ | |||
| Vitamin B1, thiamine | 0.06 miligiramu | 1.5 miligiramu | 4% | 1.9% | 2500 g |
| Vitamin B2, riboflavin | 0.2 miligiramu | 1.8 miligiramu | 11.1% | 5.3% | 900 g |
| Vitamin B4, choline | 24.3 miligiramu | 500 miligiramu | 4.9% | 2.3% | 2058 g |
| Vitamin B5, pantothenic | 0.5 miligiramu | 5 miligiramu | 10% | 4.8% | 1000 g |
| Vitamin B6, pyridoxine | 0.2 miligiramu | 2 miligiramu | 10% | 4.8% | 1000 g |
| Vitamin B9, folate | 9.9 μg | 400 μg | 2.5% | 1.2% | 4040 g |
| Vitamin B12, cobalamin | 3.3 μg | 3 μg | 110% | 52.5% | 91 g |
| Vitamin C, ascorbic | 3.3 miligiramu | 90 miligiramu | 3.7% | 1.8% | 2727 g |
| Vitamin D, kalciferol | 9.9 μg | 10 μg | 99% | 47.3% | 101 g |
| Vitamin E, Alpha tocopherol, TE | 5.9 miligiramu | 15 miligiramu | 39.3% | 18.8% | 254 g |
| Vitamin H, Biotin | 2 μg | 50 μg | 4% | 1.9% | 2500 g |
| Vitamin PP, KO | 2.928 miligiramu | 20 miligiramu | 14.6% | 7% | 683 g |
| niacin | 1.6 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 232.8 miligiramu | 2500 miligiramu | 9.3% | 4.4% | 1074 g |
| Kalisiomu, Ca | 39.2 miligiramu | 1000 miligiramu | 3.9% | 1.9% | 2551 g |
| Iṣuu magnẹsia, Mg | 22.7 miligiramu | 400 miligiramu | 5.7% | 2.7% | 1762 g |
| Iṣuu Soda, Na | 134.4 miligiramu | 1300 miligiramu | 10.3% | 4.9% | 967 g |
| Efin, S | 80.6 miligiramu | 1000 miligiramu | 8.1% | 3.9% | 1241 g |
| Irawọ owurọ, P. | 136.9 miligiramu | 800 miligiramu | 17.1% | 8.2% | 584 g |
| Onigbọwọ, Cl | 84.8 miligiramu | 2300 miligiramu | 3.7% | 1.8% | 2712 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 139.2 μg | ~ | |||
| Bohr, B. | 57.7 μg | ~ | |||
| Vanadium, V | 28.3 μg | ~ | |||
| Irin, Fe | 1.1 miligiramu | 18 miligiramu | 6.1% | 2.9% | 1636 g |
| Iodine, Emi | 16.6 μg | 150 μg | 11.1% | 5.3% | 904 g |
| Koluboti, Co. | 14.7 μg | 10 μg | 147% | 70.2% | 68 g |
| Litiumu, Li | 6.2 μg | ~ | |||
| Manganese, Mn | 0.1589 miligiramu | 2 miligiramu | 7.9% | 3.8% | 1259 g |
| Ejò, Cu | 105 μg | 1000 μg | 10.5% | 5% | 952 g |
| Molybdenum, Mo. | 5.6 μg | 70 μg | 8% | 3.8% | 1250 g |
| Nickel, ni | 5 μg | ~ | |||
| Rubidium, Rb | 80.9 μg | ~ | |||
| Fluorini, F | 139.7 μg | 4000 μg | 3.5% | 1.7% | 2863 g |
| Chrome, Kr | 21.8 μg | 50 μg | 43.6% | 20.8% | 229 g |
| Sinkii, Zn | 0.5214 miligiramu | 12 miligiramu | 4.3% | 2.1% | 2301 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 1.2 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 2 g | o pọju 100 г | |||
| Awọn ọkọ ayọkẹlẹ | |||||
| idaabobo | 76.5 miligiramu | max 300 iwon miligiramu |
Iye agbara jẹ 209,5 kcal.
Herring labẹ aṣọ irun-awọ ” ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 133,3%, Vitamin B2 - 11,1%, Vitamin B12 - 110%, Vitamin D - 99%, Vitamin E - 39,3%, Vitamin PP - 14,6 %, irawọ owurọ - 17,1%, iodine - 11,1%, koluboti - 147%, chromium - 43,6%
- 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 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 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.
- 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.
- 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 alumọni ti Ẹya Herring “labẹ ẹwu irun” PER 100 g
- 42 kCal
- 77 kCal
- 35 kCal
- 157 kCal
- 14 kCal
- 40 kCal
- 627 kCal
Tags: Bii o ṣe ṣe ounjẹ, akoonu kalori 209,5 kcal, akopọ kemikali, iye ti ijẹẹmu, kini awọn vitamin, awọn ohun alumọni, ọna sise Ẹran ara “labẹ ẹwu irun”, ohunelo, awọn kalori, awọn ounjẹ