Waxyaabaha ay ka kooban yihiin Maraq kalluun
| kalluunka yar (nooca I) | 200.0 (garaam) |
| Zander | 150.0 (garaam) |
| burbot | 150.0 (garaam) |
| baradho | 300.0 (garaam) |
| basasha | 50.0 (garaam) |
| xidid dhir | 10.0 (garaam) |
| subagga | 20.0 (garaam) |
| dhir | 4.0 (garaam) |
| biyaha | 1100.0 (garaam) |
Maraq ayaa laga kariyaa kalluunka yaryar waana la sifeeyaa. Baradhada waxaa lagu dhejiyaa maraq karkaraya oo leh digriiga oo dhan, madax basasha, dhir, jarjar xaleef khafiif ah, oo la kariyey. 15 daqiiqo ka hor inta aan maraq kalluunku diyaarsaneyn, dhig qaybo la diyaariyey oo kalluun ah (pike perch fillet oo leh maqaarka iyo lafaha feeraha iyo basbaaska aan lahayn maqaarka lafaha feeraha). Dhamaadka karinta, subagga ayaa la geliyaa dhegta. Cagaar la jarjaray ayaa si gaar ah loogu diyaariyaa maraq kalluunka. Marka maraq kalluun aad loo kariyo, kalluunka si gooni ah ayaa loo kariyaa oo fasax baa loo saaraa. Maraq kalluunka kalluunka waxaa lagu karin karaa saliid la'aan. Waxaa laga soo diyaarin karaa hal kalluun ama burbot, ama kalluunka kalluunka, pike, chum salmon, kalluun, siday u kala horreeyaan, kordhinta dhigista kalluunka.
Qiimaha nafaqada iyo halabuurka kiimikada.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 66.7 kCal | 1684 kCal | 4% | 6% | 2525 g |
| borotiin | 8.5 g | 76 g | 11.2% | 16.8% | 894 g |
| Subagga | 1.9 g | 56 g | 3.4% | 5.1% | 2947 g |
| Karbo | 4.3 g | 219 g | 2% | 3% | 5093 g |
| acids acids | 0.05 g | ~ | |||
| Fiilooyinka Alimentary | 0.5 g | 20 g | 2.5% | 3.7% | 4000 g |
| Biyaha | 128.1 g | 2273 g | 5.6% | 8.4% | 1774 g |
| Ash | 0.6 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 20 μg | 900 μg | 2.2% | 3.3% | 4500 g |
| Retinol | 0.02 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 g |
| Faytamiin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 g |
| Faytamiin B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 2.1% | 7143 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 7.5% | 2000 g |
| Faytamiin B9, folate | 4.6 μg | 400 μg | 1.2% | 1.8% | 8696 g |
| Faytamiin C, ascorbic | 2.7 mg | 90 mg | 3% | 4.5% | 3333 g |
| Faytamiin D, calciferol | 0.002 μg | 10 μg | 500000 g | ||
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 3% | 5000 g |
| Faytamiin H, biotin | 0.05 μg | 50 μg | 0.1% | 0.1% | 100000 g |
| Vitamin PP, MAYA | 2.011 mg | 20 mg | 10.1% | 15.1% | 995 g |
| niacin | 0.6 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 181 mg | 2500 mg | 7.2% | 10.8% | 1381 g |
| Kaalshiyam, Ca | 8.8 mg | 1000 mg | 0.9% | 1.3% | 11364 g |
| Magnesium, mg | 8.3 mg | 400 mg | 2.1% | 3.1% | 4819 g |
| Sodium, Na | 4.2 mg | 1300 mg | 0.3% | 0.4% | 30952 g |
| Baaruud, S | 28.8 mg | 1000 mg | 2.9% | 4.3% | 3472 g |
| Fosfooraska, P | 41.8 mg | 800 mg | 5.2% | 7.8% | 1914 g |
| Koloriin, Cl | 48.4 mg | 2300 mg | 2.1% | 3.1% | 4752 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 227.4 μg | ~ | |||
| Bohr, B. | 34.8 μg | ~ | |||
| Vanadium, V | 37.3 μg | ~ | |||
| Birta, Fe | 0.3 mg | 18 mg | 1.7% | 2.5% | 6000 g |
| Iodine, I | 6.4 μg | 150 μg | 4.3% | 6.4% | 2344 g |
| Cobalt, Co | 3.4 μg | 10 μg | 34% | 51% | 294 g |
| Lithium, Li | 19.3 μg | ~ | |||
| Manganese, Mn | 0.0545 mg | 2 mg | 2.7% | 4% | 3670 g |
| Naxaas, Cu | 48.7 μg | 1000 μg | 4.9% | 7.3% | 2053 g |
| Molybdenum, Mo. | 3.1 μg | 70 μg | 4.4% | 6.6% | 2258 g |
| Nickel, ni | 3 μg | ~ | |||
| Rubidium, Rb | 139.5 μg | ~ | |||
| Fluorine, F | 84.7 μg | 4000 μg | 2.1% | 3.1% | 4723 g |
| Chrome, Kr | 17.4 μg | 50 μg | 34.8% | 52.2% | 287 g |
| Zinc, Zn | 0.3063 mg | 12 mg | 2.6% | 3.9% | 3918 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 3.6 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.6 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 9.8 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 66,7 kcal.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
- 84 kCal
- 77 kCal
- 41 kCal
- 51 kCal
- 661 kCal
- 49 kCal
- 0 kCal