Bahan Fillet Greek Mackerel
cuci | 500.0 (gram) |
linglang | 0.5 (potongan) |
lenga kembang srengenge | 2.0 (sendok meja) |
bawang bombay | 1.0 (potongan) |
bawang putih bawang putih | 0.2 (potongan) |
timun | 2.0 (potongan) |
tomat | 3.0 (potongan) |
mrico ijo manis | 2.0 (potongan) |
uyah meja | 1.0 (sendhok teh) |
mrico ireng lemah | 0.2 (sendhok teh) |
bawang bombay | 1.0 (sendok meja) |
parsley | 1.0 (sendok meja) |
dill | 1.0 (sendok meja) |
kentang | 12.0 (potongan) |
Fillet iwak disiram karo jus sing diperas saka lemon lan disiram uyah. Sijine 1 tbsp ing panci. spoon saka lenga lan panas, banjur nyeleh sacoro apik disigar bawang lan papak lan Fry, sijine bagéyan portioned iwak, pour liwat karo anggur, sprinkle karo Jamu lan godhok kanggo 10-15 menit, panutup telusur karo tutup. Cut polong mrico manis menyang dering lan goreng ing lenga sing isih ana. Sawise 5-10 menit, nambah cucumbers lan tomat peeled lan Cut menyang irisan-irisan, sprinkle karo uyah lan mrico. Nalika sayuran siap, sijine ing iwak lan terus simmer kanggo liyane 5 menit ing tutup liwat kurang panas. Sijine panas karo kentang sing digodhog. Gunakake fillet mackerel beku seger. Lemon digunakake mung kanggo jus. Bawang putih kudu digunakake 1-2 cengkeh. Sampeyan uga kudu nggunakake 2 tbsp. spoons saka sembarang anggur putih garing.
Nilai nutrisi lan komposisi kimia.
Gondho | Quantity | Norm ** | % norma ing 100 g | % norma ing 100 kkal | 100% normal |
Nilai kalori | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
Protein | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
lemak | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
Karbohidrat | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
asam organik | 22.5 g | ~ | |||
Serat 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 | ~ | |||
vitamins | |||||
Vitamin A, RE | 200 μg | 900 μg | 22.2% | 28.3% | 450 g |
Retinol | 0.2 mg | ~ | |||
Vitamin B1, tiamin | 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, pantotenat | 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, folat | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g |
Vitamin B12, kobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g |
Vitamin C, askorbik | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g |
Vitamin E, alpha tokoferol, 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 | ~ | |||
Makronutrien | |||||
Kalium, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g |
Kalsium, 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 |
Natrium, Na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 g |
Belerang, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 g |
Fosfor, P | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 g |
Klorin, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 g |
Lacak Unsur | |||||
Aluminium, Al | 349.2 μg | ~ | |||
Bohr, B. | 58.8 μg | ~ | |||
Wanadium, V | 53.7 μg | ~ | |||
Wesi, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g |
Iodin, aku | 9.5 μg | 150 μg | 6.3% | 8% | 1579 g |
Kobalt, Kab | 5.9 μg | 10 μg | 59% | 75.3% | 169 g |
Litium, Li | 27.7 μg | ~ | |||
Manganese, Mbak | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g |
Tembaga, Cu | 108.2 μg | 1000 μg | 10.8% | 13.8% | 924 g |
Molibdenum, Mo. | 5 μg | 70 μg | 7.1% | 9.1% | 1400 g |
Nickel, ni | 4 μg | ~ | |||
Rubidium, Rb | 204.9 μg | ~ | |||
Fluorin, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g |
Krom, Kr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g |
Seng, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g |
Karbohidrat sing bisa dicerna | |||||
Pati lan dextrins | 4.6 g | ~ | |||
Mono- lan disakarida (gula) | 1.2 g | maksimal 100 г | |||
Steroid | |||||
kolesterol | 11.8 mg | maks 300 mg |
Nilai energi yaiku 78,4 kkal.
- vitamin A tanggung jawab kanggo pangembangan normal, fungsi reproduksi, kesehatan kulit lan mripat, lan njaga kekebalan.
- vitamin B6 melu pangopènan reaksi kekebalan, hambatan lan proses eksitasi ing sistem saraf pusat, ing konversi asam amino, ing metabolisme triptofan, lipid lan asam nukleat, nyumbang kanggo pambentukan normal eritrosit, pangopènan level normal homosistein ing getih. Asupan vitamin B6 sing ora cekap diiringi nyuda napsu, nglanggar kondisi kulit, pangembangan homossteinemia, anemia.
- vitamin B12 nduweni peran penting ing metabolisme lan konversi asam amino. Folat lan vitamin B12 minangka vitamin sing ana gandhengane lan kalebu pembentukan getih. Kekurangan vitamin B12 nyebabake pangembangan kekurangan folat sebagean utawa sekunder, uga anemia, leukopenia, trombositopenia.
- vitamin C melu reaksi redoks, fungsi sistem kekebalan awak, ningkatake penyerapan zat besi. Kekirangan nyebabake permen karet sing ngeculake lan getihen, irung irung amarga tambah permeabilitas lan kerapuhan kapiler getih.
- Vitamin PP melu reaksi redoks metabolisme energi. Asupan vitamin sing ora cekap diiringi gangguan kondisi normal kulit, saluran gastrointestinal lan sistem saraf.
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- Klorin perlu kanggo pembentukan lan metune asam klorida ing awak.
- Kobalt minangka bagean saka vitamin B12. Aktifake enzim metabolisme asam lemak lan metabolisme asam folat.
- Chrome melu regulasi tingkat glukosa getih, nambah efek insulin. Kekurangan nyebabake toleransi glukosa sing mudhun.
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