Tà thchuid Fillet rionnach Grèigeach
rionnach | 500.0 (gram) |
lemon | 0.5 (pìos) |
ola lus na grèine | 2.0 (spà in-bùird) |
uinnean | 1.0 (pìos) |
oinniún garlic | 0.2 (pìos) |
cucumber | 2.0 (pìos) |
tomatoes | 3.0 (pìos) |
piobar uaine milis | 2.0 (pìos) |
salann bòrd | 1.0 (spà in-teasa) |
piobar dubh | 0.2 (spĂ in-teasa) |
oinniĂşn uaine | 1.0 (spĂ in-bĂąird) |
peirsil | 1.0 (spĂ in-bĂąird) |
dill | 1.0 (spĂ in-bĂąird) |
buntà ta | 12.0 (pìos) |
Tha fillidhean èisg air an dòrtadh le sùgh air a bhrùthadh bho lemon agus air a dhòrtadh le salann. Cuir 1 tbsp anns a ’phaban. spà in de dh ’ola agus teas, an uairsin cuir uinneanan air an gearradh gu grinn agus garlic agus friogais, cuir pìosan èisg cuibhrichte, dòrtadh thairis le fìon, sprinkle le luibhean agus stew airson 10-15 mionaidean, a’ còmhdach am pana le mullach. Gearr pods piobar milis gu fà inneachan agus friogais anns an ola a tha air fhà gail. Às deidh 5-10 mionaidean, cuir cucumbers agus tomato air an rùsgadh agus gearradh ann an sliseagan, sprinkle le salann agus piobar. Nuair a bhios na glasraich deiseil, cuir iad air an iasg agus lean ort gu simmer airson 5 mionaidean eile fo mhullach thairis air teas ìosal. Dèan frithealadh teth le buntà ta bruite. Cleachd fillidhean rionnach ùr reòta. Tha lemon air a chleachdadh dìreach airson sùgh. Bu chòir garlic a chleachdadh 1-2 cloves. Feumaidh tu cuideachd 2 tbsp a chleachdadh. spà inean de fhìon geal tioram sam bith.
Luach beathachaidh agus cothlamadh ceimigeach.
Beathachadh | Uimhir | Norm ** | % den Ă bhaist ann an 100 g | % den Ă bhaist ann an 100 kcal | 100% Ă bhaisteach |
Luach calorie | 78.4 kcal | 1684 kcal | 4.7% | 6% | 2148 g |
Proteinichean | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
Fats | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
gualaisgean | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
aigéid organach | 22.5 g | ~ | |||
Fibre alimentary | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
uisge | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
Ash | 1.1 g | ~ | |||
Vitamins | |||||
Bhiotamain A, RE | 200 ÎĽg | 900 ÎĽg | 22.2% | 28.3% | 450 g |
Retinol | 0.2 MG | ~ | |||
Bhiotamain B1, thiamine | 0.08 MG | 1.5 MG | 5.3% | 6.8% | 1875 g |
Bhiotamain B2, riboflavin | 0.1 MG | 1.8 MG | 5.6% | 7.1% | 1800 g |
Bhiotamain B5, pantothenic | 0.3 MG | 5 MG | 6% | 7.7% | 1667 g |
Bhiotamain B6, pyridoxine | 0.3 MG | 2 MG | 15% | 19.1% | 667 g |
Bhiotamain B9, folate | 7.4 ÎĽg | 400 ÎĽg | 1.9% | 2.4% | 5405 g |
Bhiotamain B12, cobalamin | 2.1 ÎĽg | 3 ÎĽg | 70% | 89.3% | 143 g |
Bhiotamain C, ascorbic | 12.3 MG | 90 MG | 13.7% | 17.5% | 732 g |
Bhiotamain E, alpha tocopherol, TE | 1.1 MG | 15 MG | 7.3% | 9.3% | 1364 g |
Bhiotamain H, biotin | 0.3 ÎĽg | 50 ÎĽg | 0.6% | 0.8% | 16667 g |
Bhiotamain PP, CHAN EIL | 2.8636 MG | 20 MG | 14.3% | 18.2% | 698 g |
niacin | 2.1 MG | ~ | |||
macronutrients | |||||
Potasium, K. | 315.8 MG | 2500 MG | 12.6% | 16.1% | 792 g |
Cailcium, 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 |
Sòidiam, Na | 22.7 MG | 1300 MG | 1.7% | 2.2% | 5727 g |
Sulfar, 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 |
Clorine, Cl | 400.1 MG | 2300 MG | 17.4% | 22.2% | 575 g |
Eileamaidean Trace | |||||
AlĂąmanum, Al | 349.2 ÎĽg | ~ | |||
Bohr, B. | 58.8 ÎĽg | ~ | |||
Vanadium, V. | 53.7 ÎĽg | ~ | |||
Iarann, Fe | 0.9 MG | 18 MG | 5% | 6.4% | 2000 g |
Iodine, I. | 9.5 ÎĽg | 150 ÎĽg | 6.3% | 8% | 1579 g |
Cobalt, Co. | 5.9 ÎĽg | 10 ÎĽg | 59% | 75.3% | 169 g |
Lithium, Li | 27.7 ÎĽg | ~ | |||
Manganese, Mn | 0.1124 MG | 2 MG | 5.6% | 7.1% | 1779 g |
Copar, Cu | 108.2 ÎĽg | 1000 ÎĽg | 10.8% | 13.8% | 924 g |
Molybdenum, Mo. | 5 ÎĽg | 70 ÎĽg | 7.1% | 9.1% | 1400 g |
Nickel, ni | 4 ÎĽg | ~ | |||
Rubidium, Rb | 204.9 ÎĽg | ~ | |||
Fluorine, F. | 238.3 ÎĽg | 4000 ÎĽg | 6% | 7.7% | 1679 g |
Chrome, Cr | 13.3 ÎĽg | 50 ÎĽg | 26.6% | 33.9% | 376 g |
Sinc, Zn | 0.3025 MG | 12 MG | 2.5% | 3.2% | 3967 g |
Gualaisgean cnĂ mhaidh | |||||
Starch agus dextrins | 4.6 g | ~ | |||
Mono- agus disaccharides (siĂącaran) | 1.2 g | 100g aig a' char as Ă irde | |||
Steolan | |||||
Cholesterol | 11.8 MG | 300 mg aig a’ char as à irde |
Is e luach lĂąth 78,4 kcal.
- Vitamin A tha uallach air airson leasachadh à bhaisteach, gnìomh gintinn, slà inte craiceann is sùla, agus cumail suas dìonachd.
- Vitamin B6 a ’gabhail pà irt ann an cumail suas pròiseasan freagairt dìon, casg agus excitation anns an t-siostam nearbhach meadhanach, ann an tionndadh amino-aigéid, ann am metabolism tryptophan, lipids agus aigéid niuclasach, a’ cur ri cruthachadh à bhaisteach erythrocytes, cumail suas an ìre à bhaisteach. de homocysteine ​​san fhuil. Chan eil gabhail a-steach gu leòr de bhiotamain B6 an cois lùghdachadh ann am miann, briseadh air staid a ’chraicinn, leasachadh homocysteinemia, anemia.
- Vitamin B12 a ’cluich pĂ irt chudromach ann am metabolism agus tionndadh amino-aigĂ©id. Tha falamh agus vitimĂn B12 nan vitamain eadar-cheangailte agus tha iad an sĂ s ann an cruthachadh fala. Tha cion vitimĂn B12 a ’leantainn gu leasachadh easbhaidh folate pĂ irt no Ă rd-sgoile, a bharrachd air anemia, leukopenia, thrombocytopenia.
- Vitamin C a ’gabhail pà irt ann an ath-bhualaidhean redox, gnìomhachd an t-siostam dìon, a’ brosnachadh gabhail ri iarann. Bidh easbhaidh a ’leantainn gu gomaichean sgaoilte agus sèididh, sròinean mar thoradh air barrachd permeability agus cugallachd nan capillaries fala.
- Bhiotamain PP a ’gabhail pà irt ann an ath-bheachdan redox de metabolism lùth. Chan eil gabhail a-steach gu leòr de bhiotamain an cois briseadh air staid à bhaisteach a ’chraicinn, an rian gastrointestinal agus an t-siostam nearbhach.
- potasium is e am prìomh ian intracellular a bhios a ’gabhail pà irt ann an riaghladh cothromachadh uisge, searbhag agus electrolyte, a’ gabhail pà irt ann am pròiseasan sparradh neoni, riaghladh cuideam.
- Chlorine riatanach airson cruthachadh agus secretion searbhag hydrochloric anns a ’bhodhaig.
- Cobalt na phà irt de bhiotamain B12. A ’gnìomhachadh enzyman de metabolism searbhag geir agus metabolism searbhag folic.
- Chrome a ’gabhail pà irt ann an riaghladh ìrean glùcois fala, ag à rdachadh buaidh insulin. Tha easbhaidh a ’leantainn gu fulangas glùcois lùghdaichte.
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