Nga Hua Huawhi me te Raihi Hihi
| te tipareka | 400.0 (karamu) |
| riihi raihi | 200.0 (karamu) |
| ngako kararehe | 100.0 (karamu) |
| wai | 2.0 (tīpune) |
| hua heihei | 3.0 (waahanga) |
| kau miraka | 3.0 (koko tepu) |
| te tote tepu | 0.5 (tīpune) |
| pata | 2.0 (koko tepu) |
Me ata tihorea te asparagus me te maripi koi, kia tupato kei kino nga mahunga - te waahanga nui rawa atu o tena Me herea te asparagus ki roto i nga putunga o nga waahanga 10, tapahia kia rite nga pito o raro ka tuu ki te kohua me te wai kohua tote kia tae noa te wai ki waenga o nga wana. Tunu mo te 15 - 20 meneti mo te wera nui kia ngawari ra ano, engari kaua e maoa rawa te kai, kei ngaro te haunga o te asparagus ka ahua waikore. Tapahia te wai ka wewete i nga putunga pungarehu. Whakatakotoria te raihi, horoia ki roto i te tauera ma, whakanohoia ki roto i te kohua me te momona kua wera, ka whakaohooho ana, kia wera kia maarama (kaore i te parauri!). Kohia te wai kohua me te korohū, taupokina. Kuhua nga raihi pupuhi i roto i te paparanga pararau i roto i te momo hinu hinu, whakanohoia he paparanga waipiro ki runga, ringihia he ranunga o nga hua he mea patu, me te miraka, horahia nga pata ki runga ake. Tunua ki te oumu.
Uara kai totika me te hanganga matū.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 137.5 kCal | 1684 kCal | 8.2 orau | 6% | 1225 g |
| Pūmua | 2.7 g | 76 g | 3.6 orau | 2.6 orau | 2815 g |
| Fats | 9.2 g | 56 g | 16.4 orau | 11.9 orau | 609 g |
| warowaihā | 11.7 g | 219 g | 5.3 orau | 3.9 orau | 1872 g |
| waikawa organic | 16.2 g | ~ | |||
| Muka muka | 0.8 g | 20 g | 4% | 2.9 orau | 2500 g |
| Water | 69.8 g | 2273 g | 3.1 orau | 2.3 orau | 3256 g |
| Ash | 0.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 70 µg | 900 µg | 7.8 orau | 5.7 orau | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 2% | 3750 g |
| Huaora B2, riboflavin | 0.07 mg | 1.8 mg | 3.9 orau | 2.8 orau | 2571 g |
| Huaora B4, kowhiri | 34.2 mg | 500 mg | 6.8 orau | 4.9 orau | 1462 g |
| Huaora B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9 orau | 2500 g |
| Huaora B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5 orau | 5000 g |
| Huaora B9, folate | 3.5 µg | 400 µg | 0.9 orau | 0.7 orau | 11429 g |
| Huaora B12, cobalamin | 0.06 µg | 3 µg | 2% | 1.5 orau | 5000 g |
| Huaora C, ascorbic | 1.6 mg | 90 mg | 1.8 orau | 1.3 orau | 5625 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 1.5 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5 orau | 5000 g |
| Huaora H, koiora | 2.4 µg | 50 µg | 4.8 orau | 3.5 orau | 2083 g |
| Huaora PP, KORE | 0.8482 mg | 20 mg | 4.2 orau | 3.1 orau | 2358 g |
| Huapeka | 0.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 71.9 mg | 2500 mg | 2.9 orau | 2.1 orau | 3477 g |
| Konupūmā, Ca | 16.2 mg | 1000 mg | 1.6 orau | 1.2 orau | 6173 g |
| Silicon, Ae | 15.9 mg | 30 mg | 53 orau | 38.5 orau | 189 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 2.4 orau | 3077 g |
| Konutai, Na | 17.7 mg | 1300 mg | 1.4 orau | 1% | 7345 g |
| Sulphur, S | 24.7 mg | 1000 mg | 2.5 orau | 1.8 orau | 4049 g |
| Paihere, P | 54.8 mg | 800 mg | 6.9 orau | 5% | 1460 g |
| Māota, Cl | 270.2 mg | 2300 mg | 11.7 orau | 8.5 orau | 851 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 1.6 µg | ~ | |||
| Bohr, B. | 19.1 µg | ~ | |||
| Rino, Fe | 0.6 mg | 18 mg | 3.3 orau | 2.4 orau | 3000 g |
| Iodine, I | 2.3 µg | 150 µg | 1.5 orau | 1.1 orau | 6522 g |
| Cobalt, Co. | 1.1 µg | 10 µg | 11 orau | 8% | 909 g |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1 orau | 7.3 orau | 988 g |
| Parahi, Cu | 48.7 µg | 1000 µg | 4.9 orau | 3.6 orau | 2053 g |
| Molibdenum, Mo. | 1.7 µg | 70 µg | 2.4 orau | 1.7 orau | 4118 g |
| Nickel, ni | 0.4 µg | ~ | |||
| Kaiarahi, Sn | 0.4 µg | ~ | |||
| Selenium, Mena | 0.06 µg | 55 µg | 0.1 orau | 0.1 orau | 91667 g |
| Strontium, Matua | 0.6 µg | ~ | |||
| Puoro, F | 13.5 µg | 4000 µg | 0.3 orau | 0.2 orau | 29630 g |
| Chrome, Cr | 0.7 µg | 50 µg | 1.4 orau | 1% | 7143 g |
| Zinc, Zn | 0.3444 mg | 12 mg | 2.9 orau | 2.1 orau | 3484 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 11.4 g | ~ | |||
| Mono- me nga waatea (huka) | 0.8 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 48.2 mg | teitei 300 mg |
Ko te uara o te kaha ko 137,5 kcal.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- Te waikawa e tika ana mo te hanganga me te whakakahoretanga o te waikawa waikawa i roto i te tinana.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 21 kCal
- 333 kCal
- 899 kCal
- 0 kCal
- 157 kCal
- 60 kCal
- 0 kCal
- 661 kCal