Aringa mmellħa
Valur nutrizzjonali moderat
Fletti ta' aringa tal-Atlantiku mmellħa (seledka) mingħajr zokkor, valuri kif jinbiegħu.
L-aringa mmellħa (seledka) hija ikel bażiku fuq il-mwejjed Russi, Ukreni u Baltiċi, u tiġi servuta ma' patata mgħollija, basal u ħobż tas-segala jew fl-aringa taħt kowt tal-pil. Porzjon ta' 50 g jagħti madwar 75 kcal u 8.5 g ta' proteina, b'madwar 0.7 g tax-xaħmijiet omega-3 EPA u DHA u aktar mid-doppju tal-ħtieġa ta' kuljum ta' vitamina B12, iżda wkoll madwar 1,200 mg ta' sodju. It-tixrib tal-fletti fl-ilma jew fil-ħalib qabel ma jiġu servuti joħroġ ftit mill-melħ.
Distribuzzjoni tal-Makronutrijenti
Informazzjoni Nutrizzjonali Bażika
| Nutrijent | Valur | DV |
|---|---|---|
| Proteina | 16.9g | 30.2% |
| Xaħam | 8.5g | 12.1% |
| Karboidrati | 0g | 0.0% |
| Zokkor Sempliċi | 0g | Stima |
| Karboidrati Kumplessi | 0g | Stima |
| Fibra | 0g | 0.0% |
| Ilma | 68g | 2.7% |
| Kaloriji | 149 | 6.6% |
Kompożizzjoni tal-Aċidi Xaħmin
| Aċidu Xaħmi | Ammont | Unità | DV |
|---|---|---|---|
| Saturated | 1.92 | g | 9.6% |
| Monounsaturated | 3.51 | g | 14.0% |
| Polyunsaturated | 2.01 | g | 15.5% |
| Omega-3 | 0.603 | g | Stima |
| EPA | 666 | mg | 74.0% |
| DHA | 810 | mg | 90.0% |
| Omega-6 | 1.407 | g | Stima |
| Trans | 0 | g | 0.0% |
Antiossidanti
L-antiossidanti (eż. vitamina C, vitamina E, selenju, polifenoli, karotenojdi) jgħinu jipproteġu ċ-ċelloli mill-istress ossidattiv u jappoġġaw is-saħħa. Jinsabu fil-frott, ħaxix, ġewż u xi prodotti tal-annimali.
Komposti b'attività antiossidanti. Il-vitamina C, E u s-selenju huma inklużi meta jkunu preżenti fil-prodott.
| Kompost | Ammont | Unità |
|---|---|---|
| Vitamina C | 0.7 | mg |
| Vitamina E | 1.01 | mg |
| Selenju | 34.3 | mcg |
Vitamini
| Vitamina | Ammont | Unità | DV |
|---|---|---|---|
| vitamin A | 26 | mcg | 2.9% |
| vitamin B1 | 0.086 | mg | 7.2% |
| vitamin B2 | 0.219 | mg | 16.8% |
| vitamin B3 | 3.02 | mg | 18.9% |
| vitamin B6 | 0.284 | mg | 16.7% |
| vitamin B9 | 9 | mcg | 2.3% |
| vitamin B12 | 12.85 | mcg | 535.4% |
| vitamin C | 0.7 | mg | 0.8% |
| vitamin D | 3.9 (156 UI) | mcg | 26.0% |
| vitamin E | 1.01 | mg | 6.7% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerali
| Mineral | Ammont | Unità | DV |
|---|---|---|---|
| calcium | 55 | mg | 5.5% |
| iron | 1.05 | mg | 5.8% |
| magnesium | 30 | mg | 7.5% |
| phosphorus | 222 | mg | 31.7% |
| potassium | 308 | mg | 11.8% |
| sodium | 2410 | mg | 104.8% |
| zinc | 0.94 | mg | 8.5% |
| copper | 0.088 | mg | 9.8% |
| manganese | 0.039 | mg | 1.7% |
| selenium | 34.3 | mcg | 62.4% |
Aċidi Amminiċi Essenzjali
| Aċidu Amminiku | Ammont | Unità | DV | DIAAS |
|---|---|---|---|---|
| Istidina | 497 | mg | 71.0% | 173% |
| Isolewċina | 778 | mg | 55.6% | 144% |
| Lewċina | 1372 | mg | 50.3% | 125% |
| Liżina | 1551 | mg | 73.9% | 180% |
| Metjonina | 682 | mg | 65.0% | 165% |
| Fenilalanina | 1229 | mg | 70.2% | 167% |
| Treonina | 740 | mg | 70.5% | 165% |
| Triptofan | 189 | mg | 67.5% | 159% |
| Valina | 870 | mg | 47.8% | 121% |
Qabbel ma' prodotti oħra
Valuri kull 100 g
Żid prodotti hawn fuq biex tara tqabbil ġenb ma' ġenb.
Prodotti Simili
L-eqreb skont il-profil tal-makronutrijenti