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Waxyaabaha ay ka kooban Forshmak baradho leh herring
| baradho | 450.0 (garaam) |
| Xoolaleyda Atlanta | 210.0 (garaam) |
| basasha | 100.0 (garaam) |
| dhir | 70.0 (garaam) |
| saliid gabbaldayaha | 100.0 (garaam) |
| majones | 50.0 (garaam) |
| ukunta digaagga | 1.0 (gabal) |
Habka loo diyaariyo
Baradhada la diiray ayaa lagu kariyaa biyo illaa inta jilicsan, biyaha waa la miirayaa, baradhada waa la qalajiyey oo la xoqay kulul, ka dibna la qaboojiyey. Iska yaree herring, jarjar guntin (saxarka), iyo basasha la diyaariyey, gooyay, dhex mari Booqday Furimaha Dagaalka hilibka. Baradhada la shiiday waxaa lagu daraa cufnaanta la diyaariyay, dhir aad loo jarjaray ayaa lagu daraa, saliidda cuntada oo si fiican loo qasan yahay. Miisaanka la dhammeeyey ayaa loo qaabeeyey qaab rooti ah, dusha sare waxaa lagu duubay majones, oo lagu ridayaa foornada dubista ilaa 3-5 daqiiqo. Markaad baxaysid, kula saydhaa ukunta la jarjaray ee adag, dhir aad loo jarjaray. La qaboojiyey, 100-150 g halkii qaadasho.
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 | 255.6 kCal | 1684 kCal | 15.2% | 5.9% | 659 g |
| borotiin | 8.7 g | 76 g | 11.4% | 4.5% | 874 g |
| Subagga | 21.1 g | 56 g | 37.7% | 14.7% | 265 g |
| Karbo | 8.4 g | 219 g | 3.8% | 1.5% | 2607 g |
| acids acids | 0.1 g | ~ | |||
| Fiilooyinka Alimentary | 1.4 g | 20 g | 7% | 2.7% | 1429 g |
| Biyaha | 93.3 g | 2273 g | 4.1% | 1.6% | 2436 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 200 μg | 900 μg | 22.2% | 8.7% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 2.6% | 1500 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.3% | 900 g |
| Faytamiin B4, choline | 12.6 mg | 500 mg | 2.5% | 1% | 3968 g |
| Faytamiin B5, pantothenic | 0.5 mg | 5 mg | 10% | 3.9% | 1000 g |
| Faytamiin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 5.9% | 667 g |
| Faytamiin B9, folate | 21.4 μg | 400 μg | 5.4% | 2.1% | 1869 g |
| Faytamiin B12, cobalamin | 3.5 μg | 3 μg | 116.7% | 45.7% | 86 g |
| Faytamiin C, ascorbic | 22.1 mg | 90 mg | 24.6% | 9.6% | 407 g |
| Faytamiin D, calciferol | 10.6 μg | 10 μg | 106% | 41.5% | 94 g |
| Faytamiin E, alfa tocopherol, TE | 6.6 mg | 15 mg | 44% | 17.2% | 227 g |
| Faytamiin H, biotin | 1.1 μg | 50 μg | 2.2% | 0.9% | 4545 g |
| Vitamin PP, MAYA | 3.5442 mg | 20 mg | 17.7% | 6.9% | 564 g |
| niacin | 2.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 493.8 mg | 2500 mg | 19.8% | 7.7% | 506 g |
| Kaalshiyam, Ca | 55.8 mg | 1000 mg | 5.6% | 2.2% | 1792 g |
| Magnesium, mg | 32.8 mg | 400 mg | 8.2% | 3.2% | 1220 g |
| Sodium, Na | 71.3 mg | 1300 mg | 5.5% | 2.2% | 1823 g |
| Baaruud, S | 98.1 mg | 1000 mg | 9.8% | 3.8% | 1019 g |
| Fosfooraska, P | 157.9 mg | 800 mg | 19.7% | 7.7% | 507 g |
| Koloriin, Cl | 96 mg | 2300 mg | 4.2% | 1.6% | 2396 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 458.6 μg | ~ | |||
| Bohr, B. | 78.8 μg | ~ | |||
| Vanadium, V | 71.2 μg | ~ | |||
| Birta, Fe | 1.3 mg | 18 mg | 7.2% | 2.8% | 1385 g |
| Iodine, I | 17.7 μg | 150 μg | 11.8% | 4.6% | 847 g |
| Cobalt, Co | 17.5 μg | 10 μg | 175% | 68.5% | 57 g |
| Lithium, Li | 36.8 μg | ~ | |||
| Manganese, Mn | 0.1522 mg | 2 mg | 7.6% | 3% | 1314 g |
| Naxaas, Cu | 140.6 μg | 1000 μg | 14.1% | 5.5% | 711 g |
| Molybdenum, Mo. | 5.5 μg | 70 μg | 7.9% | 3.1% | 1273 g |
| Nickel, ni | 5.6 μg | ~ | |||
| Rubidium, Rb | 295.7 μg | ~ | |||
| Fluorine, F | 154 μg | 4000 μg | 3.9% | 1.5% | 2597 g |
| Chrome, Kr | 24.5 μg | 50 μg | 49% | 19.2% | 204 g |
| Zinc, Zn | 0.6418 mg | 12 mg | 5.3% | 2.1% | 1870 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 6.1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.1 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 58.5 mg | ugu badnaan 300 mg |
Qiimaha tamarta waa 255,6 kcal.
Baradhada forshmak oo leh xashiish hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 22,2%, vitamin B2 - 11,1%, vitamin B6 - 15%, vitamin B12 - 116,7%, vitamin C - 24,6%, vitamin D - 106 %, fitamiin E - 44%, fitamiin PP - 17,7%, potassium - 19,8%, fosfooraska - 19,7%, iodine - 11,8%, cobalt - 175%, copper - 14,1%, chromium - 49%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- 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.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- 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.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Iodine wuxuu ka qayb qaataa shaqada qanjirka 'thyroid', isagoo bixiya sameynta hormoonno (thyroxine iyo triiodothyronine). Waxay lagama maarmaan u tahay koritaanka iyo kala-soocidda unugyada dhammaan unugyada jirka bina-aadamka, neefsashada mitokondria, nidaaminta sodium transmembrane iyo gaadiidka hormoonka. Qaadashada oo aan ku filnayn waxay u horseedaa goer-biyoodka qaba hypothyroidism iyo hoos u dhaca ku yimaadda dheef-shiid kiimikaadka, hoos u dhaca maskaxda, dib-u-dhaca koritaanka iyo horumarka maskaxda ee carruurta.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
Waxyaabaha kalooriyeyaasha ah iyo iskudhiska kiimikada ee nafaqaynta cudurada Baradhada forshmak oo leh herring PER 100 g
- 77 kCal
- 41 kCal
- 49 kCal
- 899 kCal
- 627 kCal
- 157 kCal
Tags: Sida loo karsado, kalori ka kooban 255,6 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, habka wax loo kariyo Baradho Forshmak oo leh herring, karinta, kalooriyada, nafaqooyinka