Fillet Mackerel Fillet na Ingilishi
| mackerel | 500.0 (grams) |
| lemun tsami | 0.5 (yanki) |
| man sunflower | 2.0 (tebur cokali) |
| albasa | 1.0 (yanki) |
| albasa tafarnuwa | 0.2 (yanki) |
| kokwamba | 2.0 (yanki) |
| tumatir | 3.0 (yanki) |
| barkono mai zaki | 2.0 (yanki) |
| gishiri tebur | 1.0 (cokali) |
| ƙasa barkono baƙar fata | 0.2 (cokali) |
| albasa albasa | 1.0 (tebur cokali) |
| faski | 1.0 (tebur cokali) |
| Dill | 1.0 (tebur cokali) |
| dankali | 12.0 (yanki) |
Hanyar shiri
Ana yayyafa ruwan kifin tare da ruwan 'ya'yan itace wanda aka matse daga lemun tsami kuma aka yayyafa shi da gishiri. Saka 1 tbsp a cikin kwanon rufi. cokali na mai da zafi, sa'annan a sanya albasarta da tafarnuwa sannan a soya, a sa kayan kifi, a zuba da giya, a yayyafa ganye da stew na mintina 10-15, a rufe kwanon rufin da murfi. Yanke kwandon barkono mai zaki a cikin zobe kuma a soya a cikin sauran mai. Bayan mintuna 5-10, sai a ɗebo cucumber da tumatir a bare da shi a yanka, a yayyafa masa gishiri da barkono. Lokacin da kayan lambu suka shirya, saka su a kan kifin kuma ci gaba da kara tsawon mintuna 5 a ƙarƙashin murfi akan ƙaramar wuta. Ku bauta wa zafi da dafaffun dankali. Yi amfani da sabbin kayan daskararre. Lemon ana amfani dashi ne kawai don ruwan 'ya'yan itace. Ya kamata a yi amfani da tafarnuwa 1-2 cloves. Hakanan kuna buƙatar amfani da 2 tbsp. spoons na kowane busassun farin ruwan inabi.
Kuna iya ƙirƙirar girkinku ta hanyar la'akari da asarar bitamin da ma'adinai ta amfani da kalkuleta girke-girke a cikin aikin.
Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, maƙarƙashiya, bitamin da kuma ma’adanai) a kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Imar calorie | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
| sunadaran | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| fats | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| carbohydrates | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| kwayoyin acid | 22.5 g | ~ | |||
| Fatar Alimentary | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| Water | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 200 μg | 900 μg | 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, folate | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g |
| Vitamin B12, Cobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g |
| Vitamin C, ascorbic | 12.3 MG | 90 MG | 13.7% | 17.5% | 732 g |
| Vitamin E, alpha tocopherol, TE | 1.1 MG | 15 MG | 7.3% | 9.3% | 1364 g |
| Vitamin H, Biotin | 0.3 μg | 50 μg | 0.6% | 0.8% | 16667 g |
| Vitamin PP, 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 |
| Kalshiya, 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 |
| Sulfur, S | 44.2 MG | 1000 MG | 4.4% | 5.6% | 2262 g |
| Phosphorus, P. | 80.5 MG | 800 MG | 10.1% | 12.9% | 994 g |
| Chlorine, Kl | 400.1 MG | 2300 MG | 17.4% | 22.2% | 575 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 349.2 μg | ~ | |||
| Bohr, B. | 58.8 μg | ~ | |||
| Vanadium, V | 53.7 μg | ~ | |||
| Irin, Fe | 0.9 MG | 18 MG | 5% | 6.4% | 2000 g |
| Iodine, Ni | 9.5 μg | 150 μg | 6.3% | 8% | 1579 g |
| Cobalt, Ko | 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 |
| Tagulla, 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 | ~ | |||
| Judium, RB | 204.9 μg | ~ | |||
| Fluorin, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g |
| Chrome, Kr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g |
| Tutiya, Zn | 0.3025 MG | 12 MG | 2.5% | 3.2% | 3967 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 4.6 g | ~ | |||
| Mono- da disaccharides (sugars) | 1.2 g | max 100 г | |||
| Jirgin sama | |||||
| cholesterol | 11.8 MG | max 300 MG |
Theimar makamashi ita ce 78,4 kcal.
Fayil ɗin Mackerel a cikin Girkanci mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 22,2%, bitamin B6 - 15%, bitamin B12 - 70%, bitamin C - 13,7%, bitamin PP - 14,3%, potassium - 12,6% , chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- Vitamin B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sunadaran bitamin kuma suna da hannu cikin samuwar jini. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare ko na sakandare, da kuma ƙarancin jini, leukopenia, thrombocytopenia.
- Vitamin C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da rikicewar yanayin al'ada na fata, sashin gastrointestinal da kuma tsarin juyayi.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- chlorine zama dole don samuwar da kuma fitar da sinadarin hydrochloric acid a jiki.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
Abincin kalori DA KAMFANIN KASHI NA INGREDIENTS Girka mackerel fillet 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: Yadda ake dafa abinci, abubuwan kalori 78,4 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, menene bitamin, ma'adinai, hanyar girki Girke-girke ta makare, girke-girke, kalori, abubuwan gina jiki