General • Easy
Makrela z warzywami
1 /
Porcja
Składniki - 7
Przygotowanie przepisu
1
Z makreli usuwamy ości i kroimy w kostkę. Warzywa kroimy i mieszamy z makrelą. Całość polewamy octem i oliwą, podajemy z chlebem.
Składniki odżywcze
Składniki odżywcze
| Nazwa | Wszystkie porcje | Jedna porcja |
|---|---|---|
| Alanina | 78 g | 78 g |
| Alkoholu | 1.7 g | 1.7 g |
| Argentyna | 111 g | 111 g |
| Azotan | 140 mg | 140 mg |
| Beta-glukany | 0.48 g | 0.48 g |
| Beta-kryptoksantyna | 6.5 µg | 6.5 µg |
| Beta-sitosterol | 14.75 mg | 14.75 mg |
| Betaina | 30 mg | 30 mg |
| Białko | 19.65 g | 19.65 g |
| Białko | 1.99 g | 1.99 g |
| Białko | 0.75 g | 0.75 g |
| Białko roślinne | 1.45 g | 1.45 g |
| Białko zwierzęce | 0.5 g | 0.5 g |
| Bor | 120.16 mg | 120.16 mg |
| Błonnik | 6.89 g | 6.89 g |
| Błonnik | 1.1 g | 1.1 g |
| Błonnik nierozpuszczalne | 4.56 g | 4.56 g |
| Błonnik rozpuszczalny | 1.55 g | 1.55 g |
| Całkowity alkohol cukrowy | 0.56 g | 0.56 g |
| Chlor | 1412.03 mg | 1412.03 mg |
| Chlor | 26.9 mg | 26.9 mg |
| Cholesterol | 54.95 mg | 54.95 mg |
| Chrom | 3.6 µg | 3.6 µg |
| Cobalt | 0.9 µg | 0.9 µg |
| Cukier | 7.46 g | 7.46 g |
| Cukier dodany | 1.4 g | 1.4 g |
| Cukry alkoholowe | 1.1 g | 1.1 g |
| Cukry proste | 0.2 g | 0.2 g |
| Cynk | 1.67 mg | 1.67 mg |
| Cysteina | 3 g | 3 g |
| Cysty | 36 g | 36 g |
| Energia | 48 kJ | 48 kJ |
| Fenyloalanina | 90 g | 90 g |
| Fitosterol | 35.2 mg | 35.2 mg |
| Fluor | 6.61 mg | 6.61 mg |
| Fosfor | 275.75 mg | 275.75 mg |
| Fruktoza | 2.42 g | 2.42 g |
| Galaktyka | 1.1 g | 1.1 g |
| Glicyna | 81 g | 81 g |
| Glukoza | 2.39 g | 2.39 g |
| Glutamina | 276 g | 276 g |
| Histydyna | 45 g | 45 g |
| Hydroxyproliny | 6.6 g | 6.6 g |
| Index glikiemiczny | 60.3 µg | 60.3 µg |
| Inuliny | 0.12 g | 0.12 g |
| Izoleucyna | 69 g | 69 g |
| Jod | 2.11 µg | 2.11 µg |
| Kalorie | 11.5 kcal | 11.5 kcal |
| Karotyna Alpha | 60.6 µg | 60.6 µg |
| Karotyna Beta | 270 mg | 270 mg |
| Kcal | 386.24 kcal | 386.24 kcal |
| Kempesterol | 0.8 g | 0.8 g |
| Kj | 1015.14 kJ | 1015.14 kJ |
| Krzemionka | 6.6 mg | 6.6 mg |
| Kwas alfa-linolenowy | 0.11 g | 0.11 g |
| Kwas aspartyczny | 144 g | 144 g |
| Kwas cytrynowy | 35.24 mg | 35.24 mg |
| Kwas foliowy | 106.03 µg | 106.03 µg |
| Kwas glutaminowy | 567.68 g | 567.68 g |
| Kwas kwinowy | 13 g | 13 g |
| Kwas linolowy | 0.6 g | 0.6 g |
| Kwas malinowy | 62.06 g | 62.06 g |
| Kwas oksalowy | 497 mg | 497 mg |
| Kwas oleinowy | 3.5 g | 3.5 g |
| Kwasowość | 3.12 g | 3.12 g |
| Kwasy tłuszczowe jednonienasycone | 7.49 g | 7.49 g |
| Kwasy tłuszczowe nasycone | 3.2 g | 3.2 g |
| Kwasy tłuszczowe trans | 1.16 g | 1.16 g |
| Kwasy tłuszczowe wielonienasycone | 4.06 g | 4.06 g |
| Laktoza | 1.16 g | 1.16 g |
| Leucyna | 144 g | 144 g |
| Lignina | 0.18 g | 0.18 g |
| Lizyna | 84 g | 84 g |
| Luteina | 30 µg | 30 µg |
| Luteina + zeaxantyna | 6173.29 mg | 6173.29 mg |
| Lykopenia | 1543.8 µg | 1543.8 µg |
| Magnez | 117.77 mg | 117.77 mg |
| Maltos | 1.1 g | 1.1 g |
| Mangan | 0.56 mg | 0.56 mg |
| Metionina | 36 g | 36 g |
| Miedź | 0.24 mg | 0.24 mg |
| Molybdenum | 7.81 µg | 7.81 µg |
| Nierozpuszczalne błonnik | 0.8 g | 0.8 g |
| Nikel | 9.61 mg | 9.61 mg |
| Nitrogeny | 8.63 g | 8.63 g |
| Omega 3 | 1.91 g | 1.91 g |
| Omega 6 | 1.06 g | 1.06 g |
| Palmitic Acid | 0.68 g | 0.68 g |
| Phytoen | 1800 µg | 1800 µg |
| Phytofluen | 180 µg | 180 µg |
| Polyols | 0.6 g | 0.6 g |
| Popiół | 4.64 g | 4.64 g |
| Potas | 887.41 mg | 887.41 mg |
| Prolina | 165 g | 165 g |
| Rozpuszczalny błonnik | 0.3 g | 0.3 g |
| Sacharoza | 1.31 g | 1.31 g |
| Selen | 35.16 µg | 35.16 µg |
| Seryna | 102 g | 102 g |
| Siarka | 7.22 mg | 7.22 mg |
| Skrobia | 31.31 g | 31.31 g |
| Stearic Acid | 0.12 g | 0.12 g |
| Stigmasterol | 0.68 g | 0.68 g |
| Sód | 924.46 mg | 924.46 mg |
| Sól | 2.33 g | 2.33 g |
| Tauryn | 2.3 mg | 2.3 mg |
| Teobromina | 0.5 mg | 0.5 mg |
| Treonina | 69 g | 69 g |
| Tryptofan | 30 g | 30 g |
| Tyrozyna | 60 g | 60 g |
| Tłuszcz | 17.17 g | 17.17 g |
| Tłuszcz, całkowity | 0.32 g | 0.32 g |
| Valina | 93 g | 93 g |
| Wapń | 77.46 mg | 77.46 mg |
| Witamina A | 640.25 µg | 640.25 µg |
| Witamina B1 (Tiamina) | 0.39 mg | 0.39 mg |
| Witamina B12 (Cobalaminy) | 10.54 µg | 10.54 µg |
| Witamina B2 (Ryboflawina) | 0.46 mg | 0.46 mg |
| Witamina B3 (Niacyna) | 8.36 mg | 8.36 mg |
| Witamina B4 (Cholina) | 20.72 mg | 20.72 mg |
| Witamina B5 (Kwas pantotenowy) | 0.87 mg | 0.87 mg |
| Witamina B6 (Pyridoxyna) | 0.76 mg | 0.76 mg |
| Witamina B7 (Biotyna) | 1.1 mg | 1.1 mg |
| Witamina B8 (Inosytol) | 12 mg | 12 mg |
| Witamina B9 (Kwas foliowy) | 136.45 µg | 136.45 µg |
| Witamina C (Kwas askorbinowy) | 116.8 mg | 116.8 mg |
| Witamina D | 18.71 µg | 18.71 µg |
| Witamina E | 4.67 mg | 4.67 mg |
| Witamina K | 253.4 µg | 253.4 µg |
| Woda | 232.73 g | 232.73 g |
| Węglowodany | 43.34 g | 43.34 g |
| Węglowodany, całkowite | 3.66 g | 3.66 g |
| Zeaxanthin | 6 µg | 6 µg |
| Żelazo | 3.57 mg | 3.57 mg |
| β-Karoten | 2814.05 µg | 2814.05 µg |
