Mea'ai Greek Mackerel Fillet
| meaʻai | 500.0 (kalama) |
| lemoni | 0.5 (fasi) |
| suauʻu sulu | 2.0 (laulau sipuni) |
| riki | 1.0 (fasi) |
| aniani kaliki | 0.2 (fasi) |
| kukama | 2.0 (fasi) |
| tamato | 3.0 (fasi) |
| pepa lanu meamata suamalie | 2.0 (fasi) |
| laulau masima | 1.0 (sipuni ti) |
| eleele lanu uliuli | 0.2 (sipuni ti) |
| lanu meamata | 1.0 (laulau sipuni) |
| pasili | 1.0 (laulau sipuni) |
| aneto | 1.0 (laulau sipuni) |
| pateta | 12.0 (fasi) |
Metotia o sauniuniga
O figota i'a e sausau i le sua o le tipolo ma sausau i le masima. Tuu 1 tbsp i totonu o le apa. sipuni o le suauu ma le vevela, ona tuʻu lea o aniani tipi ma le kalaka ma falai, tuʻu vaega o iʻa, sasaa i luga o le uaina, sausau i laʻau ma suauʻu mo le 10-15 minute, ufiufi le apa ma se tapuni. Otioti pepa suamalie i mama ma falai i le suauu o totoe. A maeʻa le 5-10 minute, faʻaopopo kukama ma tamato paʻu ma tipi i fasi pepa, faʻafefe i le masima ma le pepa. A sauni fualaau faisua, tuʻu i luga o le iʻa ma faʻaauau pea ona faʻafefe mo le isi 5 minute i lalo o se tapuni i luga o le afi maualalo. Auauna vevela ma pateta vela. Fa'aaogā fillet mackerel fou fa'aaisa. O le tipolo e fa'aaogaina na'o le sua. E tatau ona faʻaaogaina le kalaka 1-2 cloves. E manaʻomia foʻi le faʻaaogaina o le 2 tbsp. sipuni o so'o se uaina pa'epa'e mago.
Oe mafai ona faia sau oe lava fua e amanaʻia ai le leiloa o vitamini ma minerals faʻaaogaina le fua fuafua i le tusi talosaga.
Taua o meaʻai ma mea fai vailaʻau.
O le laulau o loʻo faʻaalia ai mea o loʻo i totonu o gaʻo (kalori, polotini, gaʻo, gaʻo o le tino, vitamini ma minerale) i le 100 kalama vaega taumafa.
| Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
| Taua ole kalori | 78.4 kcal | 1684 kcal | 4.7% | 6% | 2148 g |
| Puipuia | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| gaʻo | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| Carbohydrates | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| acid oona | 22.5 g | ~ | |||
| Alava alava | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| vai | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| lefulefu | 1.1 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 200 µg | 900 µg | 22.2% | 28.3% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 g |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 g |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 g |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 g |
| Vitamini B9, folate | 7.4 µg | 400 µg | 1.9% | 2.4% | 5405 g |
| Vitamini B12, cobalamin | 2.1 µg | 3 µg | 70% | 89.3% | 143 g |
| Vitamini C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g |
| Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 g |
| Vitamini H, biotin | 0.3 µg | 50 µg | 0.6% | 0.8% | 16667 g |
| Vitamini PP, NE | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 g |
| niacin | 2.1 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g |
| Kalisiu, 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 |
| Sulphur, 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 |
| Lolomi elemene | |||||
| Alumini, Al | 349.2 µg | ~ | |||
| Bohr, B. | 58.8 µg | ~ | |||
| Vanadium, V | 53.7 µg | ~ | |||
| Uʻamea, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g |
| Iodine, ou | 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, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g |
| Apamemea, 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 | ~ | |||
| Rubidium, Rb | 204.9 µg | ~ | |||
| Fluorine, F | 238.3 µg | 4000 µg | 6% | 7.7% | 1679 g |
| Chrome, Cr | 13.3 µg | 50 µg | 26.6% | 33.9% | 376 g |
| Zinc, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g |
| Oona e mafai ona faʻaleagaina | |||||
| Pati ma dextrins | 4.6 g | ~ | |||
| Mono- ma disaccharides (suka) | 1.2 g | Max 100 г | |||
| Uila | |||||
| Cholesterol | 11.8 mg | Max 300 mg |
O le malosi aoga o le 78,4 kcal.
fillet mackerel i le gagana Eleni mauoa i vitamini ma minerale e pei o: vitamini A - 22,2%, vitamini B6 - 15%, vitamini B12 - 70%, vitamini C - 13,7%, vitamini PP - 14,3%, potassium - 12,6% , chlorine - 17,4%, cobalt - 59%, chromium - 26,6%
- vitamini A e nafa ma le atinaeina masani, toe fanau gaioiga, paʻu ma mata maloloina, ma le faatumauina o le puipuiga.
- vitamini B6 auai i le tausiga o le tali atu puipuia, taofia ma le faʻaosofia o gaioiga i le totonugalemu o le tino sisitema, i le liua o amino acids, i le metabolism o le tryptophan, lipids ma nucleic acid, fesoasoani i le masani fausiaina o erythrocytes, tausiga o le tulaga masani o le homocysteine i le toto. O le le lava o taumafa o le vaitamini B6 eo mai ma le paʻu o le manaʻoga, o le solia o le tulaga o le paʻu, o le atinaʻeina o le homocysteinemia, anemia.
- vitamini B12 faia se taua vaega i le metabolism ma le liua o amino acids. Folate ma vitamini B12 e fesoʻotaʻi vitamini ma e aofia ai i le faʻavae toto. Le lava o vitamini B12 e tau atu i le atinaʻeina o le vaega poʻo le lona lua folate le lava, faʻapea foi ma le toto, leukopenia, thrombositopenia.
- vitamini C auai i redox tali atu, o le faʻagaioiga o le immune system, faʻalauteleina le mitiia o le uʻamea. O le le lava e taʻitaʻiina atu ai i tolo e gagau ma tafetotoi, isu o le isu ona o le faateleina o le permeability ma le vaivai o capillaries o le toto.
- Vitamini PP auai i redox tali o le malosi metabolism. Le lava le vaʻavaʻaia o loʻo aveina faʻatasi ma le faʻalavelaveina o le tulaga masani o le paʻu, gastrointestinal tract ma neura.
- paluka o le autu intracellular ion o loʻo auai i le faʻatulafonoina o le vai, acid ma paleni electrolyte, auai i le faʻagasologa o neula lagona, faʻatonutonuina o le mamafa
- Chlorine talafeagai mo le fausiaina ma secretion o hydrochloric acid i le tino.
- Cobalt o se vaega o le vaitamini B12. Faʻagaoioina enzyme o gaʻo gaʻo le gaʻo ma le folic acid metabolism.
- Chrome auai i le faʻatulafonoina o le toto kulūkose tulaga, faʻalauteleina le aʻafiaga o inisalini. O le le lava e mafua ai le faʻaititia o le faapalepale o le suka.
Calorie mea o loʻo i totonu MA FAʻAALIGA KEMIMIA O LE RESI O MEA E FAI FAI Eleni mackerel fillet I LE 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
pine: E faʻafefea ona kuka, meaʻai kalori 78,4 kcal, vailaʻau vailaʻau, meaʻai taua, o a vitamini, minerale, auala kuka Eleni mackerel fillet, fua, kalori, meaʻai