Nā mea hoʻohui Greek Mackerel Fillet
| ʻakaʻakai | 500.0 (grams) |
| lemon | 0.5 (ʻāpana) |
| aila ʻaila | 2.0 (punaʻaina) |
| ʻohi | 1.0 (ʻāpana) |
| ʻaka kālika | 0.2 (ʻāpana) |
| kūkō | 2.0 (ʻāpana) |
| nā'ōmato | 3.0 (ʻāpana) |
| pepa ʻōmaʻomaʻo momona | 2.0 (ʻāpana) |
| ka paʻakai paʻakai | 1.0 (pune puna) |
| ka pepa pepaʻeleʻele | 0.2 (pune puna) |
| 'ōmaʻomaʻa | 1.0 (punaʻaina) |
| pāʻili | 1.0 (punaʻaina) |
| ka pahu | 1.0 (punaʻaina) |
| uala | 12.0 (ʻāpana) |
Ke ʻano o ka hoʻomākaukau
Kāpī ʻia nā hoʻopiha iʻa me ka wai i ʻono ʻia mai ka lemona a kāpīpī ʻia me ka paʻakai. E hoʻokomo i 1 tbsp i loko o ka pā. puna o ka aila a me ka wela, a laila kau i ka ʻakaʻoki a me ka kālika, a me nā ʻāpana, kau i nā ʻāpana o nā iʻa, ninini me ka waina, kāpīpī me nā mea kanu a me nā mea kanu no 10-15 mau minuke, e uhi ana i ka ipu me ka uhi. E ʻokiʻoki i nā hua palaʻa i loko o nā apo a kālua i ka aila i koe. Ma hope o 5-10 mau minuke, e hoʻohui i nā kukama a me nā ʻōmato i ihi ʻia a ʻokiʻoki i mau ʻāpana, kāpīpī me ka paʻakai a me ka pepa. Ke mākaukau nā mea kanu, kau iā lākou i ka iʻa a hoʻomau i ka ʻūlū ʻana no 5 mau minuke hou ma lalo o ke poʻi ma kahi ahi liʻiliʻi. E lawelawe wela me kaʻuala. E hoʻohana i nā hoʻopihapiha mackerel paʻahau hou. Hoʻohana ʻia ka lemona no ka wai momona wale nō. Pono e hoʻohana ʻia ʻo Garlic he 1-2 koloka. Pono ʻoe e hoʻohana i 2 tbsp. puna o kekahi waina keʻokeʻo maloʻo.
Hiki iā ʻoe ke hana i kāu papa hana ponoʻī e noʻonoʻo nei i ka nalo ʻana o nā wikamina a me nā minelala e hoʻohana ana i ka calculator meaʻai i ka noi.
ʻO ka waiwai kūpono a me ka hoʻohui kemika.
Hōʻike ka pākaukau i ka ʻike o nā meaola (nā calorie, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) no kēlā me kēia 100 nā huna ʻāpana ʻai.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 G |
| Nā Paena | 4.6 G | 76 G | 6.1% | 7.8% | 1652 G |
| kona kaikea a | 4.2 G | 56 G | 7.5% | 9.6% | 1333 G |
| Carbohydrates | 5.9 G | 219 G | 2.7% | 3.4% | 3712 G |
| nā huaʻala kumulani | 22.5 G | ~ | |||
| Puluniu alimentary | 1.6 G | 20 G | 8% | 10.2% | 1250 G |
| ka wai | 78.1 G | 2273 G | 3.4% | 4.3% | 2910 G |
| ka lehu | 1.1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 200 µg | 900 µg | 22.2% | 28.3% | 450 G |
| Retinol | 0.2 mg | ~ | |||
| Wikamina B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 G |
| ʻO Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 G |
| ʻO Vitamin B9, folate | 7.4 µg | 400 µg | 1.9% | 2.4% | 5405 G |
| ʻO Vitamin B12, cobalamin | 2.1 µg | 3 µg | 70% | 89.3% | 143 G |
| ʻO Vitamin C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 G |
| Wikamina H, biotin | 0.3 µg | 50 µg | 0.6% | 0.8% | 16667 G |
| ʻO Vitamin PP, NE | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 G |
| niacin | 2.1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 G |
| Kalipuna, Ca | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 G |
| Makanekiuma, Mg | 20.5 mg | 400 mg | 5.1% | 6.5% | 1951 G |
| Sodoma, Na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 G |
| Sulphur, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 G |
| Pākuʻi, P | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 G |
| ʻO Chlorine, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 349.2 µg | ~ | |||
| ʻO Bohr, B | 58.8 µg | ~ | |||
| ʻO Vanadium, V | 53.7 µg | ~ | |||
| ʻO Iron, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 G |
| ʻIodine, ʻo wau | 9.5 µg | 150 µg | 6.3% | 8% | 1579 G |
| ʻO Cobalt, Co | 5.9 µg | 10 µg | 59% | 75.3% | 169 G |
| Likiuma, Li | 27.7 µg | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 G |
| Keleawe, 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 | ~ | |||
| ʻO Rubidium, Rb | 204.9 µg | ~ | |||
| Fluorine, F | 238.3 µg | 4000 µg | 6% | 7.7% | 1679 G |
| ʻO Chrome, Cr | 13.3 µg | 50 µg | 26.6% | 33.9% | 376 G |
| Kiniki, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 4.6 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 1.2 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 11.8 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 78,4 kcal.
Nā hoʻopiha Mackerel ma ka ʻōlelo Helene waiwai i nā wikamina a me nā minelala e like me: wikamina A - 22,2%, huaʻai B6 - 15%, wikamina B12 - 70%, wikamina C - 13,7%, wikamina PP - 14,3%, potassium - 12,6% , mālamalama - 17,4%, kōpena - 59%, chromium - 26,6%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- Vitamin B6 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- Vitamin B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- ʻO Vitamin PP komo i nā hopena redox o ka ikehu metabolism. Hoʻokomo pū ʻia ka lawa ʻana o ka wikamina me ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili, nā ʻōpū o ka ʻōpū a me nā ʻōnaehana.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
ʻO ka ʻike kalori a me ka haku mele ʻana o nā mea i loaʻa i ka Greek Greek 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
Nā huaʻōlelo: Pehea e kuke ai, ʻike i ka calorie 78,4 kcal, hoʻohui kemika, waiwai waiwai, he aha nā huaora, nā minelala, nā hana kuke Greek mackerel fillet, meaʻai, nā calorie, nā meaʻai