Nga kai Kharcho
| mīti kau, 1 kāwai | 500.0 (karamu) |
| te riki | 2.0 (waahanga) |
| pihikete tōmato | 2.0 (koko tepu) |
| riihi raihi | 0.5 (karaihe paraoa) |
| paramu | 5.0 (waahanga) |
| te tote tepu | 1.0 (koko tepu) |
| pepa kakara | 0.5 (tīpune) |
| riki karika | 0.3 (waahanga) |
| pi | 2.0 (koko tepu) |
Tikanga whakarite
Ko te Kharcho he mea whakarite mai i te uma o te kau, engari ka taea e koe te whakakapi me te uma o te reme. Horoihia te kiko, tapahia kia mongamonga noa i te tere o te 3-4 waahanga mo ia kai, hoatu ki roto i te kohua, ringihia te wai matao ka tunu. Tangohia te pahuka e puta mai ana i te mata me te koko tapatahi. Whai muri i te 1 1/2 - 2 haora tāpiri riki tapatapahi rawa, karika maru, raihi, paramu kawa, te tote, te pepa ka tunu tonu mo etahi atu 30 meneti. Me parai noa i te Tomato ki te hinu, te ngako ranei, tangohia mai i te hupa, ka whakauru ki te hupa 5-10 meneti i mua i te mutunga o te tunu kai. A, no te mahi, tauhiuhia atu ki te cilantro tapatapahi rawa, te pahiri me te pi.
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 | 114.9 kCal | 1684 kCal | 6.8 orau | 5.9 orau | 1466 g |
| Pūmua | 8 g | 76 g | 10.5 orau | 9.1 orau | 950 g |
| Fats | 3.6 g | 56 g | 6.4 orau | 5.6 orau | 1556 g |
| warowaihā | 13.6 g | 219 g | 6.2 orau | 5.4 orau | 1610 g |
| waikawa organic | 182.9 g | ~ | |||
| Muka muka | 5.7 g | 20 g | 28.5 orau | 24.8 orau | 351 g |
| Water | 63.9 g | 2273 g | 2.8 orau | 2.4 orau | 3557 g |
| Ash | 1.5 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 60 µg | 900 µg | 6.7 orau | 5.8 orau | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Huaora B1, thiamine | 0.05 mg | 1.5 mg | 3.3 orau | 2.9 orau | 3000 g |
| Huaora B2, riboflavin | 0.07 mg | 1.8 mg | 3.9 orau | 3.4 orau | 2571 g |
| Huaora B4, kowhiri | 25.2 mg | 500 mg | 5% | 4.4 orau | 1984 g |
| Huaora B5, pantothenic | 0.2 mg | 5 mg | 4% | 3.5 orau | 2500 g |
| Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 4.4 orau | 2000 g |
| Huaora B9, folate | 6.7 µg | 400 µg | 1.7 orau | 1.5 orau | 5970 g |
| Huaora B12, cobalamin | 0.6 µg | 3 µg | 20 orau | 17.4 orau | 500 g |
| Huaora C, ascorbic | 10.2 mg | 90 mg | 11.3 orau | 9.8 orau | 882 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.7 orau | 5000 g |
| Huaora H, koiora | 1.2 µg | 50 µg | 2.4 orau | 2.1 orau | 4167 g |
| Huaora PP, KORE | 2.628 mg | 20 mg | 13.1 orau | 11.4 orau | 761 g |
| Huapeka | 1.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 236.6 mg | 2500 mg | 9.5 orau | 8.3 orau | 1057 g |
| Konupūmā, Ca | 42.7 mg | 1000 mg | 4.3 orau | 3.7 orau | 2342 g |
| Silicon, Ae | 13.2 mg | 30 mg | 44 orau | 38.3 orau | 227 g |
| Konupora, Mg | 23.6 mg | 400 mg | 5.9 orau | 5.1 orau | 1695 g |
| Konutai, Na | 38.9 mg | 1300 mg | 3% | 2.6 orau | 3342 g |
| Sulphur, S | 82.5 mg | 1000 mg | 8.3 orau | 7.2 orau | 1212 g |
| Paihere, P | 90.7 mg | 800 mg | 11.3 orau | 9.8 orau | 882 g |
| Māota, Cl | 2836.8 mg | 2300 mg | 123.3 orau | 107.3 orau | 81 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 57.6 µg | ~ | |||
| Bohr, B. | 43.9 µg | ~ | |||
| Rino, Fe | 1.5 mg | 18 mg | 8.3 orau | 7.2 orau | 1200 g |
| Iodine, I | 3.1 µg | 150 µg | 2.1 orau | 1.8 orau | 4839 g |
| Cobalt, Co. | 3.6 µg | 10 µg | 36 orau | 31.3 orau | 278 g |
| Manganese, Mn | 0.2366 mg | 2 mg | 11.8 orau | 10.3 orau | 845 g |
| Parahi, Cu | 117.1 µg | 1000 µg | 11.7 orau | 10.2 orau | 854 g |
| Molibdenum, Mo. | 9.8 µg | 70 µg | 14 orau | 12.2 orau | 714 g |
| Nickel, ni | 5.3 µg | ~ | |||
| Kaiarahi, Sn | 19.1 µg | ~ | |||
| Rubidium, Rb | 68.6 µg | ~ | |||
| Puoro, F | 26.9 µg | 4000 µg | 0.7 orau | 0.6 orau | 14870 g |
| Chrome, Cr | 3.2 µg | 50 µg | 6.4 orau | 5.6 orau | 1563 g |
| Zinc, Zn | 1.1715 mg | 12 mg | 9.8 orau | 8.5 orau | 1024 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 9.3 g | ~ | |||
| Mono- me nga waatea (huka) | 4.7 g | max 100 g |
Ko te uara o te kaha ko 114,9 kcal.
Harcho whai rawa i roto i nga huaora me nga kohuke penei: te huaora B12 - 20%, huaora C - 11,3%, huaora PP - 13,1%, silicon - 44%, ūkuikui - 11,3%, māota - 123,3%, cobalt - 36%, manganese - 11,8%, parahi - 11,7%, molybdenum - 14%
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- Molybdenum he kaitautoko o te maha o nga hauropi e whakarato ana i te pungatara o te waikawa amino-whanariki, he purine me nga pyrimidines.
Te kohinga pūngoi ME TE HUITANGA KIMI O TE WHAKARANGA KAUPAPA Kharcho PER 100 g
- 218 kCal
- 41 kCal
- 102 kCal
- 333 kCal
- 49 kCal
- 0 kCal
- 0 kCal
- 149 kCal
- 40 kCal
Tags: Me pehea te tunu kai, te kohinga pūngoi 114,9 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, me pehea te whakarite Kharcho, tohutao, nga kaata, nga matūkai