Tse ka Hare
Motsoako oa Greek Mackerel Fillet
| mackerel | 500.0 (grama) |
| sirilamunu | 0.5 (sengoathoana) |
| oli ea soneblomo | 2.0 (khaba ea tafole) |
| anyanese | 1.0 (sengoathoana) |
| konofolo ea konofolo | 0.2 (sengoathoana) |
| komokomore | 2.0 (sengoathoana) |
| tamati | 3.0 (sengoathoana) |
| pepere e tsoekere e tsoekere | 2.0 (sengoathoana) |
| letsoai la tafole | 1.0 (khaba ea teaspoon) |
| pepere e mongobo fatše | 0.2 (khaba ea teaspoon) |
| eiee e tala | 1.0 (khaba ea tafole) |
| parsley | 1.0 (khaba ea tafole) |
| dill | 1.0 (khaba ea tafole) |
| litapole | 12.0 (sengoathoana) |
Mokhoa oa ho itokisa
Li-fillets tsa litlhapi li fafatsoa ka lero le pepesitsoeng ho tsoa sirilamunu ebe li fafatsoa ka letsoai. Kenya 1 tbsp ka pane. khaba ea oli le mocheso, ebe u beha lieiee e hahiloeng hantle le konofolo le Fry, beha likotoana tsa litlhapi, u li tšele ka veine, u fafatse litlama le sechu metsotso e 10-15, u koahele pane ka sekwahelo. Khaola makhapetla a pepere e monate ka meheleng ebe u a monya oli e setseng. Kamora metsotso e 5-10, eketsa likomkomere le tamati eboloa ebe u li khaola ka likotoana, u fafatse letsoai le pepere. Ha meroho e se e loketse, e behe litlhaping 'me u tsoele pele ho bososela metsotso e meng e 5 ka tlas'a sekwahelo holim'a mocheso o tlase. Sebeletsa chesang ka litapole tse phehiloeng. Sebelisa li-fillet tsa mackerel tse ncha. Lemone e sebelisoa feela bakeng sa lero. Konofolo e lokela ho sebelisoa 1-2 cloves. Hape o hloka ho sebelisa 2 tbsp. likhaba tsa veine e tšoeu e ommeng.
U ka iketsetsa risepe ea hau u nahanne ka tahlehelo ea livithamini le liminerale u sebelisa k'homphieutha ea risepe ts'ebelisong.
Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a litaba tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ngoe dikgerama 100 karolo e jehang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 78.4 kC | 1684 kC | 4.7% | 6% | 2148 g, |
| Liprotheine | 4.6 g, | 76 g, | 6.1% | 7.8% | 1652 g, |
| Mafura | 4.2 g, | 56 g, | 7.5% | 9.6% | 1333 g, |
| Li-carbohydrate | 5.9 g, | 219 g, | 2.7% | 3.4% | 3712 g, |
| manyolo acid | 22.5 g, | ~ | |||
| Lisele tsa fiber | 1.6 g, | 20 g, | 8% | 10.2% | 1250 g, |
| metsi | 78.1 g, | 2273 g, | 3.4% | 4.3% | 2910 g, |
| Ash | 1.1 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 200 μg | 900 μg | 22.2% | 28.3% | 450 g, |
| Retinol | 0.2 mg | ~ | |||
| Vithamine B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 g, |
| Vithamine B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 g, |
| Vithamine B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 g, |
| Vithamine B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 g, |
| Vithamine B9, folate | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g, |
| Vithamine B12, cobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g, |
| Vithamine C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g, |
| Vithamine E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 g, |
| Vithamine H, biotin | 0.3 μg | 50 μg | 0.6% | 0.8% | 16667 g, |
| Vithamine PP, NE | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 g, |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g, |
| K'halsiamo, Ca | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 g, |
| Magnesiamo, 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, |
| Sebabole, 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, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 349.2 μg | ~ | |||
| Bohr, B. | 58.8 μg | ~ | |||
| Vanadium, V | 53.7 μg | ~ | |||
| Tšepe, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g, |
| Iodine, ke | 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, Mong | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g, |
| Koporo, Cu | 108.2 μg | 1000 μg | 10.8% | 13.8% | 924 g, |
| Molybdenum, Mo. | 5 μg | 70 μg | 7.1% | 9.1% | 1400 g, |
| Nikele, Ni | 4 μg | ~ | |||
| Rubidium, Rb | 204.9 μg | ~ | |||
| Ho tsuba, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g, |
| Chrome, Kr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g, |
| Zinki, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 4.6 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.2 g, | max 100 g | |||
| Li-sterol | |||||
| Cholesterol | 11.8 mg | boholo ba 300 mg |
Boleng ba matla ke 78,4 kcal.
Mackerel fillets ka Segerike li-vithamine le liminerale tse ngata tse kang: vithamine A - 22,2%, vithamine B6 - 15%, vithamine B12 - 70%, vithamine C - 13,7%, vithamine PP - 14,3%, potasiamo - 12,6% , chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- Vithamine B6 e nka karolo ho hlokomeleng karabelo ea 'mele ea ho itšireletsa mafung, thibelo le tšebetso ea ho hlohlelletsa tsamaiso ea methapo ea mantlha, phetohong ea li-amino acid, metabolism ea tryptophan, lipids le nucleic acid, e tlatsetsa ho sebopeho se tloaelehileng sa li-erythrocyte, ho boloka boemo bo tloaelehileng ea homocysteine e maling. Ho noa vithamine B6 ho sa tsamaee le ho fokotseha ha takatso ea lijo, ho tlola boemo ba letlalo, nts'etsopele ea homocysteinemia, khaello ea mali.
- Vithamine B12 e bapala karolo ea bohlokoa ho metabolism le phetoho ea li-amino acid. Folate le vithamine B12 ke li-vithamine tse amanang 'me li ameha ho theheng mali. Ho haella ha vithamine B12 ho lebisa ho nts'etsopele ea khaello ea karoloana kapa ea bobeli ea folate, hammoho le phokolo ea mali, leukopenia, thrombocytopenia.
- vithamine C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- Vithamine PP e nka karolo liketsong tsa redox tsa metabolism ea matla. Ho noa vithamine e sa lekaneng ho tsamaisana le ho ferekana ha boemo bo tloaelehileng ba letlalo, pampiri ea meno le tsamaiso ea methapo.
- potasiamo ke ion e ka sehloohong ea lisele tse nkang karolo ho laola taolo ea metsi, acid le electrolyte, e nka karolo ts'ebetsong ea tšusumetso ea methapo, taolo ea khatello.
- Chlorine hlokahala bakeng sa sebopeho le secretion ea acid e hydrochloric 'meleng.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- Chrome e nka karolo ho laola maemo a tsoekere ea mali, e matlafatsang phello ea insulin. Khaello e lebisa ho fokotseheng ha mamello ea tsoekere.
Li-calories
- 191 kC
- 34 kC
- 899 kC
- 41 kC
- 149 kC
- 14 kC
- 24 kC
- 26 kC
- 0 kC
- 255 kC
- 20 kC
- 49 kC
- 40 kC
- 77 kC
Tags: Mokhoa oa ho pheha, lik'halori 78,4 kcal, lik'hemik'hale, boleng ba phepo, li-vithamine, liminerale, mokhoa oa ho pheha Greek mackerel fillet, risepe, likhalori, limatlafatsi