Kai Kiriki Mackerel Whakaki
| maerereta | 500.0 (karamu) |
| rēmana | 0.5 (waahanga) |
| Te hinu putirā | 2.0 (koko tepu) |
| te riki | 1.0 (waahanga) |
| riki karika | 0.2 (waahanga) |
| kūkamo | 2.0 (waahanga) |
| tōmato | 3.0 (waahanga) |
| pepa matomato reka | 2.0 (waahanga) |
| te tote tepu | 1.0 (tīpune) |
| pepa pepa pango | 0.2 (tīpune) |
| riki matomato | 1.0 (koko tepu) |
| te pāhiri | 1.0 (koko tepu) |
| pi | 1.0 (koko tepu) |
| rīwai | 12.0 (waahanga) |
Tikanga whakarite
Ka tauhiuhia nga peara ika ki te wai ka kotia mai i te rēmana ka tauhiuhia ki te tote. Kuhua te 1 tbsp ki te ipu. koko o te hinu me te wera, ka tuu i nga aniana tapatapahi rawa me te karika me te parai, hoatu etahi waahanga ika, ka riringi ki te waina, ka tauhiuhia ki nga otaota ka kohuatia mo te 10-15 meneti, ka uhia te paraharaha ki te taupoki. Tapahia nga poro pepa reka ki nga mowhiti ka parai i nga hinu e toe ana. I muri i te 5-10 meneti, tohua nga kukama me te tomati kia tihorea ka tapahia kia poro, tauhiuhia ki te tote me te pepa. Ka rite ana nga huawhenua, waiho ki runga i nga ika ka korohuu mo etahi atu meneti 5 i raro i te taupoki mo te wera iti. Tukuna he wera me te rīwai kohua. Whakamahia nga whakaki makaka hou. Ka whakamahia te rēmana hei inu wai anake. Me whakamahi te karika ki te 1-2 nga korowha. Me whakamahi hoki e koe te 2 tbsp. koko o te waina ma ma.
Ka taea e koe te hanga i taau ake tohutao ma te aro ki te ngaro o nga huaora me nga kohuke ma te whakamahi i te taatai tohutao i te tono.
Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 78.4 kCal | 1684 kCal | 4.7 orau | 6% | 2148 g |
| Pūmua | 4.6 g | 76 g | 6.1 orau | 7.8 orau | 1652 g |
| Fats | 4.2 g | 56 g | 7.5 orau | 9.6 orau | 1333 g |
| warowaihā | 5.9 g | 219 g | 2.7 orau | 3.4 orau | 3712 g |
| waikawa organic | 22.5 g | ~ | |||
| Muka muka | 1.6 g | 20 g | 8% | 10.2 orau | 1250 g |
| Water | 78.1 g | 2273 g | 3.4 orau | 4.3 orau | 2910 g |
| Ash | 1.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 200 µg | 900 µg | 22.2 orau | 28.3 orau | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Huaora B1, thiamine | 0.08 mg | 1.5 mg | 5.3 orau | 6.8 orau | 1875 g |
| Huaora B2, riboflavin | 0.1 mg | 1.8 mg | 5.6 orau | 7.1 orau | 1800 g |
| Huaora B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7 orau | 1667 g |
| Huaora B6, pyridoxine | 0.3 mg | 2 mg | 15 orau | 19.1 orau | 667 g |
| Huaora B9, folate | 7.4 µg | 400 µg | 1.9 orau | 2.4 orau | 5405 g |
| Huaora B12, cobalamin | 2.1 µg | 3 µg | 70 orau | 89.3 orau | 143 g |
| Huaora C, ascorbic | 12.3 mg | 90 mg | 13.7 orau | 17.5 orau | 732 g |
| Huaora E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3 orau | 9.3 orau | 1364 g |
| Huaora H, koiora | 0.3 µg | 50 µg | 0.6 orau | 0.8 orau | 16667 g |
| Huaora PP, KORE | 2.8636 mg | 20 mg | 14.3 orau | 18.2 orau | 698 g |
| Huapeka | 2.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 315.8 mg | 2500 mg | 12.6 orau | 16.1 orau | 792 g |
| Konupūmā, Ca | 21.6 mg | 1000 mg | 2.2 orau | 2.8 orau | 4630 g |
| Konupora, Mg | 20.5 mg | 400 mg | 5.1 orau | 6.5 orau | 1951 g |
| Konutai, Na | 22.7 mg | 1300 mg | 1.7 orau | 2.2 orau | 5727 g |
| Sulphur, S | 44.2 mg | 1000 mg | 4.4 orau | 5.6 orau | 2262 g |
| Paihere, P | 80.5 mg | 800 mg | 10.1 orau | 12.9 orau | 994 g |
| Māota, Cl | 400.1 mg | 2300 mg | 17.4 orau | 22.2 orau | 575 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 349.2 µg | ~ | |||
| Bohr, B. | 58.8 µg | ~ | |||
| Wanadium, V | 53.7 µg | ~ | |||
| Rino, Fe | 0.9 mg | 18 mg | 5% | 6.4 orau | 2000 g |
| Iodine, I | 9.5 µg | 150 µg | 6.3 orau | 8% | 1579 g |
| Cobalt, Co. | 5.9 µg | 10 µg | 59 orau | 75.3 orau | 169 g |
| Lithium, Li | 27.7 µg | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6 orau | 7.1 orau | 1779 g |
| Parahi, Cu | 108.2 µg | 1000 µg | 10.8 orau | 13.8 orau | 924 g |
| Molibdenum, Mo. | 5 µg | 70 µg | 7.1 orau | 9.1 orau | 1400 g |
| Nickel, ni | 4 µg | ~ | |||
| Rubidium, Rb | 204.9 µg | ~ | |||
| Puoro, F | 238.3 µg | 4000 µg | 6% | 7.7 orau | 1679 g |
| Chrome, Cr | 13.3 µg | 50 µg | 26.6 orau | 33.9 orau | 376 g |
| Zinc, Zn | 0.3025 mg | 12 mg | 2.5 orau | 3.2 orau | 3967 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 4.6 g | ~ | |||
| Mono- me nga waatea (huka) | 1.2 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 11.8 mg | teitei 300 mg |
Ko te uara o te kaha ko 78,4 kcal.
Whakakī Mackerel i te reo Kiriki taonga i te huaora me nga kohuke penei: te huaora A - 22,2%, huaora B6 - 15%, huaora B12 - 70%, huaora C - 13,7%, huaora PP - 14,3%, pāhare pāporo - 12,6% , māota - 17,4%, cobalt - 59%, chromium - 26,6%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- 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.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
Te kohinga Calorie ME TE HUITANGA KIMI O TE WHAKARANGA KI TE WHAKARANGA KI TE KAUPAPA Kariki mackerel fillet PER 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
Tags: Me pehea te tunu kai, te kohinga pūngoi 78,4 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu Kariki mackerel whakakii, tohutao, Calories, Momo