Maaddooyinka Giriigga Mackerel Fillet
| mackerel | 500.0 (garaam) |
| liin | 0.5 (gabal) |
| saliid gabbaldayaha | 2.0 (qaadada miiska) |
| basasha | 1.0 (gabal) |
| basasha toon | 0.2 (gabal) |
| qajaar | 2.0 (gabal) |
| yaanyada | 3.0 (gabal) |
| basbaas cagaaran macaan | 2.0 (gabal) |
| cusbo miiska | 1.0 (qaado yar) |
| dhulka basbaaska madow | 0.2 (qaado yar) |
| basal cagaaran | 1.0 (qaadada miiska) |
| dhir | 1.0 (qaadada miiska) |
| dill | 1.0 (qaadada miiska) |
| baradho | 12.0 (gabal) |
Habka loo diyaariyo
Xirmooyinka kalluunka waxaa lagu rusheeyaa casiir laga tuujiyay liin waxaana lagu rusheeyey cusbo. Ku rid 1 tbsp digsiga. qaadada saliidda iyo kulaylka, ka dibna ku rid basasha jarjaran iyo toonta shiil, ku rid qaybo kalluun ah, ku shub khamri, saydhaa geedo iyo fuud 10-15 daqiiqo, ku dabool digsiga dabool. Qaybaha basbaaska macaan ka jar siddooyinkii oo ku shiil saliidda haray. 5-10 daqiiqo ka dib, ku dar qajaarka iyo yaanyada diiray oo jarjar xaleef, saydhaa milix iyo basbaas. Markay khudaartu diyaar noqoto, ku rid kalluunka oo sii wad inaad ku kari ilaa 5 daqiiqo oo kale dabool ka hooseeya dab yar. Ku darso baradho la karkariyey. Isticmaal fillets cusub oo barafoobay. Liinta waxaa loo isticmaalaa oo kaliya casiirka. Toonta waa in la isticmaalaa 1-2 xabo. Waxaad sidoo kale u baahan tahay inaad isticmaasho 2 tbsp. malqacadaha wax kasta oo khamri cad oo qallalan ah.
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
| borotiin | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| Subagga | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| Karbo | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| acids acids | 22.5 g | ~ | |||
| Fiilooyinka Alimentary | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| Biyaha | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 200 μg | 900 μg | 22.2% | 28.3% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 g |
| Faytamiin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 g |
| Faytamiin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 g |
| Faytamiin B9, folate | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g |
| Faytamiin B12, cobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g |
| Faytamiin C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g |
| Faytamiin E, alfa tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 g |
| Faytamiin H, biotin | 0.3 μg | 50 μg | 0.6% | 0.8% | 16667 g |
| Vitamin PP, MAYA | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 g |
| niacin | 2.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g |
| Kaalshiyam, 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 |
| Baaruud, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 g |
| Fosfooraska, P | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 g |
| Koloriin, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 349.2 μg | ~ | |||
| Bohr, B. | 58.8 μg | ~ | |||
| Vanadium, V | 53.7 μg | ~ | |||
| Birta, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g |
| Iodine, I | 9.5 μg | 150 μg | 6.3% | 8% | 1579 g |
| Cobalt, Co | 5.9 μg | 10 μg | 59% | 75.3% | 169 g |
| Lithium, Li | 27.7 μg | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g |
| Naxaas, Cu | 108.2 μg | 1000 μg | 10.8% | 13.8% | 924 g |
| Molybdenum, Mo. | 5 μg | 70 μg | 7.1% | 9.1% | 1400 g |
| Nickel, ni | 4 μg | ~ | |||
| Rubidium, Rb | 204.9 μg | ~ | |||
| Fluorine, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g |
| Chrome, Kr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g |
| Zinc, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 4.6 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.2 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 11.8 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 78,4 kcal.
Mackerel fillets ee Giriigga hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 22,2%, fitamiin B6 - 15%, fitamiin B12 - 70%, fitamiin C - 13,7%, fiitamiin PP - 14,3%, potassium - 12,6% , koloriin - 17,4%, cobalt - 59%, chromium - 26,6%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- 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.
Waxa ku jira kalooriga iyo KA HADALKA KIIMIKADA EE DADWEYNAYAASHA CASHARKA Giriigga PER 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: Sida loo kariyo, kalooriga ku jira 78,4 kcal, halabuurka kiimikada, qiimaha nafaqada, maxay yihiin fiitamiinnada, macdanta, habka karinta Giriigga mackerel Giriigga, cuntada, kaloriyada, nafaqooyinka