Efrata Greek Mackerel Fillet
| makarel | gram 500.0 |
| oroma nkịrịsị | 0.5 (mpempe) |
| mmanụ sunflower | 2.0 (ngaji okpokoro) |
| yabasị | 1.0 (mpempe) |
| garlic yabasị | 0.2 (mpempe) |
| kukumba | 2.0 (mpempe) |
| tomato | 3.0 (mpempe) |
| ụtọ akwụkwọ ndụ akwụkwọ ndụ ose | 2.0 (mpempe) |
| tebụl nnu | 1.0 (ngaji) |
| obere ose oji | 0.2 (ngaji) |
| green onions | 1.0 (ngaji okpokoro) |
| pasili | 1.0 (ngaji okpokoro) |
| dil | 1.0 (ngaji okpokoro) |
| poteto | 12.0 (mpempe) |
Usoro nkwadebe
A na-efesa fillet azụ na ihe ọṅụṅụ squeezed na lemon ma fesa ya na nnu. Tinye 1 tbsp na pan. ngaji mmanụ na okpomọkụ, mgbe ahụ, tinye finely chopped eyịm na galik na ighe, tinye portioned iberibe azụ, wunye n'elu mmanya, fesaa na herbs na stew maka 10-15 nkeji, na-ekpuchi pan na mkpuchi. Bee mkpụrụ osisi ose dị ụtọ n'ime mgbanaka ma ghee n'ime mmanụ fọdụrụnụ. Mgbe 5-10 nkeji, tinye cucumbers na tomato peeled na bee n'ime mpekere, fesaa na nnu na ose. Mgbe akwụkwọ nri dị njikere, tinye ha na azụ ma nọgide na-esi nri maka nkeji 5 ọzọ n'okpuru mkpuchi n'elu obere okpomọkụ. Na-ejere ya ozi ọkụ na sie poteto. Jiri fillet mackerel oyi kpọnwụrụ ọhụrụ. A na-eji lemon naanị maka ihe ọṅụṅụ. Ekwesịrị iji garlic mee ihe 1-2 cloves. Ikwesiri iji 2 tbsp. spoons nke mmanya ọcha ọ bụla kpọrọ nkụ.
Nwere ike ịmepụta gị onwe gị uzommeputa na-ewere n'ime ọnwụ nke vitamin na mineral iji uzommeputa mgbako na ngwa.
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 | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
| Ndị na-edozi | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| Ụdị | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| carbohydrates | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| Organic acid | 22.5 g | ~ | |||
| Alimentary eriri | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| mmiri | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 200 mg | 900 mg | 22.2% | 28.3% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 g |
| Vitamin B9, enwere ite | 7.4 mg | 400 mg | 1.9% | 2.4% | 5405 g |
| Vitamin B12, cobalamin | 2.1 mg | 3 mg | 70% | 89.3% | 143 g |
| Vitamin C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g |
| Vitamin E, mkpụrụ osisi tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 g |
| Vitamin H, Biotin | 0.3 mg | 50 mg | 0.6% | 0.8% | 16667 g |
| Vitamin eyi, NO | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 g |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potassium, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g |
| Kalshịọn, Ca | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 g |
| Magnesium, mg | 20.5 mg | 400 mg | 5.1% | 6.5% | 1951 g |
| Sodium, na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 g |
| Sọlfọ, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 g |
| Akwukwo olu, P | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 g |
| Onwuchekwa, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 g |
| Chọpụta Ihe | |||||
| Aluminom, Al | 349.2 mg | ~ | |||
| Uzochi | 58.8 mg | ~ | |||
| Vanadium, V | 53.7 mg | ~ | |||
| ,Gwè, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g |
| Iodine, M | 9.5 mg | 150 mg | 6.3% | 8% | 1579 g |
| Cobalt, ụlọ ọrụ | 5.9 mg | 10 mg | 59% | 75.3% | 169 g |
| Lithium, Li | 27.7 mg | ~ | |||
| Manganese, Nnukwu | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g |
| Ọla kọpa, Cu | 108.2 mg | 1000 mg | 10.8% | 13.8% | 924 g |
| Molybdenum, Mo. | 5 mg | 70 mg | 7.1% | 9.1% | 1400 g |
| Nickel, ni | 4 mg | ~ | |||
| Rubidium, Rb | 204.9 mg | ~ | |||
| Fluorine, F | 238.3 mg | 4000 mg | 6% | 7.7% | 1679 g |
| Chukwu okike | 13.3 mg | 50 mg | 26.6% | 33.9% | 376 g |
| Nwachukwu, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g |
| Carbs pụrụ ịgbari | |||||
| Stachi na dextrins | 4.6 g | ~ | |||
| Mono na disaccharides (shuga) | 1.2 g | max 100 г | |||
| Sterol | |||||
| cholesterol | 11.8 mg | ihe ruru 300 mg |
Uru ike dị 78,4 kcal.
Mackerel fillet n'asụsụ Grik ọgaranya vitamin na mineral dị ka: vitamin A - 22,2%, vitamin B6 - 15%, vitamin B12 - 70%, vitamin C - 13,7%, vitamin PP - 14,3%, potassium - 12,6% chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- vitamin A bụ maka mmepe nkịtị, ọrụ ịmụ nwa, anụ ahụ na ahụike anya, yana ịchekwa ọgụ.
- 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 C na-ekere òkè na mmeghachi omume redox, ịrụ ọrụ nke usoro ahụ ji alụso ọrịa ọgụ, na-akwalite nsị nke ígwè. Enweghi ike na-eduga ngbanyụ na ọbara ọgbụgba, imi imi n'ihi ụba permeability na fragility nke ọbara ọbara.
- 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.
- Chlorine dị mkpa maka nhazi na nzuzo nke hydrochloric acid n'ime ahụ.
- Cobalt bụ akụkụ nke vitamin B12. Na-arụ ọrụ nke enzymes nke abụba acid metabolism na folic acid metabolism.
- Chrome na-esonye na nhazi ogo shuga shuga, na-eme ka mmetụta nke insulin dịkwuo elu. Erughị eru na-eduga na ndidi glucose.
Ọdịnaya kalori na ihe mejupụtara kemịkalụ nke ngwa nri nri Greek mackerel fillet kwa 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: Esi esi esi nri, ọdịnaya calorie 78,4 kcal, ihe mejupụtara kemịkalụ, uru bara uru, kedu vitamin, mineral, usoro nri Greek mackerel fillet, uzommeputa, kalori, nri.