Uru nri na ihe oriri.
Tebụl na-egosi ọdịnaya nke nri (calorie, protein, abụba, carbohydrates, vitamin na mineral) kwa 100 grams akụkụ oriri.
| Nri | ibu | Norm ** | % nke ụkpụrụ na 100 g | % nke ụkpụrụ dị na 100 kcal | 100% nkịtị |
| Uru calorie | 150 kCal | 1684 kCal | 8.9% | 5.9% | 1123 g |
| Ndị na-edozi | 22.92 g | 76 g | 30.2% | 20.1% | 332 g |
| Ụdị | 5.82 g | 56 g | 10.4% | 6.9% | 962 g |
| mmiri | 70.5 g | 2273 g | 3.1% | 2.1% | 3224 g |
| Ash | 1.6 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 15 mg | 900 mg | 1.7% | 1.1% | 6000 g |
| Retinol | 0.015 mg | ~ | |||
| Vitamin B1, thiamine | 0.152 mg | 1.5 mg | 10.1% | 6.7% | 987 g |
| Vitamin B2, riboflavin | 0.097 mg | 1.8 mg | 5.4% | 3.6% | 1856 g |
| Vitamin B5, pantothenic | 1.065 mg | 5 mg | 21.3% | 14.2% | 469 g |
| Vitamin B6, pyridoxine | 0.346 mg | 2 mg | 17.3% | 11.5% | 578 g |
| Vitamin B9, enwere ite | 19 mg | 400 mg | 4.8% | 3.2% | 2105 g |
| Vitamin B12, cobalamin | 6.3 mg | 3 mg | 210% | 140% | 48 g |
| Vitamin C, ascorbic | 2 mg | 90 mg | 2.2% | 1.5% | 4500 g |
| Vitamin eyi, NO | 5.77 mg | 20 mg | 28.9% | 19.3% | 347 g |
| macronutrients | |||||
| Potassium, K | 448 mg | 2500 mg | 17.9% | 11.9% | 558 g |
| Kalshịọn, Ca | 86 mg | 1000 mg | 8.6% | 5.7% | 1163 g |
| Magnesium, mg | 31 mg | 400 mg | 7.8% | 5.2% | 1290 g |
| Sodium, na | 56 mg | 1300 mg | 4.3% | 2.9% | 2321 g |
| Sọlfọ, S | 229.2 mg | 1000 mg | 22.9% | 15.3% | 436 g |
| Akwukwo olu, P | 269 mg | 800 mg | 33.6% | 22.4% | 297 g |
| Chọpụta Ihe | |||||
| ,Gwè, Fe | 0.38 mg | 18 mg | 2.1% | 1.4% | 4737 g |
| Manganese, Nnukwu | 0.021 mg | 2 mg | 1.1% | 0.7% | 9524 g |
| Ọla kọpa, Cu | 58 mg | 1000 mg | 5.8% | 3.9% | 1724 g |
| Selenium, Ọ bụrụ | 13.2 mg | 55 mg | 24% | 16% | 417 g |
| Nwachukwu, Zn | 0.51 mg | 12 mg | 4.3% | 2.9% | 2353 g |
| Amino Acids dị mkpa | |||||
| Arginine* | 1.372 g | ~ | |||
| valine | 1.181 g | ~ | |||
| Histidine* | 0.675 g | ~ | |||
| Isoleucine | 1.056 g | ~ | |||
| leucine | 1.863 g | ~ | |||
| lysine | 2.105 g | ~ | |||
| methionine | 0.679 g | ~ | |||
| threonine | 1.005 g | ~ | |||
| tryptophan | 0.257 g | ~ | |||
| phenylalanine | 0.895 g | ~ | |||
| Amino acid nwere ike ịgbanwe | |||||
| alanine | 1.387 g | ~ | |||
| Aspartic acid | 2.348 g | ~ | |||
| glycine | 1.1 g | ~ | |||
| Glutamic acid | 3.422 g | ~ | |||
| proline | 0.811 g | ~ | |||
| serine | 0.935 g | ~ | |||
| tyrosin | 0.774 g | ~ | |||
| cysteine | 0.246 g | ~ | |||
| Sterol | |||||
| cholesterol | 69 mg | ihe ruru 300 mg | |||
| Satọde fatty acids | |||||
| Satọde fatty acids | 1.619 g | max 18.7 г | |||
| 14:0 Myristic | 0.204 g | ~ | |||
| 16: 0 Palmitic | 0.918 g | ~ | |||
| 18: 0 Stearin | 0.265 g | ~ | |||
| Monounsaturated ọdụdụ asịd | 1.746 g | Nkeji 16.8 г | 10.4% | 6.9% | |
| 16:1 Palmitoleic | 0.675 g | ~ | |||
| 18:1 Olein (omega-9) | 0.918 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.051 g | ~ | |||
| Polyunsaturated ọdụdụ asịd | 1.831 g | si 11.2 ka 20.6 | 16.3% | 10.9% | |
| 18: 2 Linolecha | 0.288 g | ~ | |||
| 18: 3 Linolenic gbara | 0.187 g | ~ | |||
| 18: 4 Omega-3 Styoride | 0.23 g | ~ | |||
| 20:4 Arachidonic | 0.12 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.468 g | ~ | |||
| Omega-3 fatty acids | 1.405 g | si 0.9 ka 3.7 | 100% | 66.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.52 g | ~ | |||
| Omega-6 fatty acids | 0.408 g | si 4.7 ka 16.8 | 8.7% | 5.8% |
Uru ike dị 150 kcal.
- 3 oz = 85 g (127.5 kCal)
- fillet = 143 g (214.5 kcal)
Egwurugwu egwurugwu, anụ ọhịa, esiri ya ọkụ ọgaranya na vitamin na mineral dị ka: vitamin B5 - 21,3%, vitamin B6 - 17,3%, vitamin B12 - 210%, vitamin eyi - 28,9%, potassium - 17,9%, site - 33,6%%, selenium - 24%
- Vitamin B5 na-ekere òkè na protein, abụba, metabolism carbohydrate, metabolism cholesterol, njikọ nke ọtụtụ homonụ, haemoglobin, na-akwalite mmịba nke amino acid na shuga na eriri afọ, na-akwado ọrụ nke adrenal cortex. Enweghị pantothenic acid nwere ike ibute mmebi nke anụ ahụ na akpụkpọ anụ mucous.
- Vitamin B6 so na mmezi nke usoro ahụ ji alụso ọrịa ọgụ, mmechi na usoro mkpali na usoro ụjọ nke etiti, na ntughari nke amino acid, na metabolism nke tryptophan, lipids na acids nucleic, na-enye aka na nhazi nke erythrocytes, mmezi nke ọkwa nkịtị. nke homocysteine n'ime ọbara. Enweghi oke nri nke vitamin B6 na-esonyere na mbelata agụụ, mmebi nke ọnọdụ akpụkpọ ahụ, mmepe nke homocysteinemia, anaemia.
- Vitamin B12 na-ekere òkè dị mkpa na metabolism na ntụgharị nke amino acid. Folate na vitamin B12 nwere vitamin nwere njikọta ma na-etinyekwa aka na nhazi ọbara. Enweghị vitamin B12 na-eduga na mmepe nke erughị eru ma ọ bụ nke abụọ, yana anaemia, leukopenia, thrombocytopenia.
- Vitamin nke PP na-esonye na mmeghachi omume redox nke metabolism metabolism. Enweghi nri vitamin zuru oke na-akpaghasịkwa ọnọdụ nke akpụkpọ ahụ, eriri afọ na usoro ụjọ.
- potassium bụ ihe dị mkpa ion intracellular nke na-ekere òkè na nhazi nke mmiri, acid na electrolyte balance, na-ekere òkè na usoro nke mkpali akwara, ụkpụrụ nrụgide.
- site na-ekere òkè n'ọtụtụ usoro nchịkwa, gụnyere ike metabolism, na-achịkwa acid-base balance, bụ akụkụ nke phospholipids, nucleotides na nucleic acids, dị mkpa maka ịnweta nke ọkpụkpụ na ezé. Erughi oke na - ebute anorexia, anaemia, rickets.
- selenium - ihe dị mkpa nke usoro nchekwa antioxidant nke ahụ mmadụ, nwere mmetụta immunomodulatory, na-esonye na nhazi nke ọrụ nke homonụ thyroid. Erughị eru na-eduga na ọrịa Kashin-Beck (ọrịa ogbu na nkwonkwo nke nwere ọtụtụ nrụrụ nke nkwonkwo, spain na nsọtụ), ọrịa Keshan (endemic myocardiopathy), butere thrombastenia
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