Kai Aaporo tunutunu me te tiihi kaihi
aporo | 142.0 (karamu) |
tīhi mōmona momona 18% | 30.0 (karamu) |
karepe | 15.0 (karamu) |
huka | 15.0 (karamu) |
honi | 35.0 (karamu) |
wai | 12.0 (karamu) |
waikawa rēmana | 0.1 (karamu) |
wōnati | 5.0 (karamu) |
I roto i nga aporo, me te kore e tihorea, ka tangohia te kohanga purapura, ka ki tonu te kohao i te kai miro. Kuhua nga aporo kapi ki runga i te pepa tunutunu, taapirihia he wai iti ka tunu ki te oumu mo nga meneti 15-20 (i runga i nga momo aporo). Mo te kai mōrohe, komihia te tīhi kaiti, taapirihia nga karepe maroke kua oti te whakarite me te maroke, te huka me te paraoa. Mo te tirikara, taapirihia te honi ki te wai wera, kohuatia ka tunu me te whakaoho tonu mo nga meneti 7-10. I te mutunga o te tunu kai, taapirihia te waikawa citric ka whakamatao. Ka wehe koe, ka ringihia nga aporo ki te tirikara ka tauhiuhia ki nga nati tapatapahi maroke.
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 | 171.4 kCal | 1684 kCal | 10.2 orau | 6% | 982 g |
Pūmua | 3.7 g | 76 g | 4.9 orau | 2.9 orau | 2054 g |
Fats | 2.9 g | 56 g | 5.2 orau | 3% | 1931 g |
warowaihā | 34.7 g | 219 g | 15.8 orau | 9.2 orau | 631 g |
waikawa organic | 0.8 g | ~ | |||
Muka muka | 1.3 g | 20 g | 6.5 orau | 3.8 orau | 1538 g |
Water | 78 g | 2273 g | 3.4 orau | 2% | 2914 g |
Ash | 0.6 g | ~ | |||
huaora | |||||
Huaora A, RE | 40 µg | 900 µg | 4.4 orau | 2.6 orau | 2250 g |
Retinol | 0.04 mg | ~ | |||
Huaora B1, thiamine | 0.06 mg | 1.5 mg | 4% | 2.3 orau | 2500 g |
Huaora B2, riboflavin | 0.08 mg | 1.8 mg | 4.4 orau | 2.6 orau | 2250 g |
Huaora B4, kowhiri | 6.9 mg | 500 mg | 1.4 orau | 0.8 orau | 7246 g |
Huaora B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.2 orau | 5000 g |
Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.9 orau | 2000 g |
Huaora B9, folate | 13.2 µg | 400 µg | 3.3 orau | 1.9 orau | 3030 g |
Huaora B12, cobalamin | 0.1 µg | 3 µg | 3.3 orau | 1.9 orau | 3000 g |
Huaora C, ascorbic | 4.4 mg | 90 mg | 4.9 orau | 2.9 orau | 2045 g |
Huaora E, alpha tocopherol, TE | 1.7 mg | 15 mg | 11.3 orau | 6.6 orau | 882 g |
Huaora H, koiora | 0.9 µg | 50 µg | 1.8 orau | 1.1 orau | 5556 g |
Huaora PP, KORE | 0.9142 mg | 20 mg | 4.6 orau | 2.7 orau | 2188 g |
Huapeka | 0.3 mg | ~ | |||
Makariniihi | |||||
Te pāhare pāporo, K | 276.7 mg | 2500 mg | 11.1 orau | 6.5 orau | 904 g |
Konupūmā, Ca | 46.4 mg | 1000 mg | 4.6 orau | 2.7 orau | 2155 g |
Konupora, Mg | 23.3 mg | 400 mg | 5.8 orau | 3.4 orau | 1717 g |
Konutai, Na | 33.6 mg | 1300 mg | 2.6 orau | 1.5 orau | 3869 g |
Sulphur, S | 8.6 mg | 1000 mg | 0.9 orau | 0.5 orau | 11628 g |
Paihere, P | 83.1 mg | 800 mg | 10.4 orau | 6.1 orau | 963 g |
Māota, Cl | 28.1 mg | 2300 mg | 1.2 orau | 0.7 orau | 8185 g |
Tuhinga o nga waahanga | |||||
Konumohe, Al | 61.2 µg | ~ | |||
Bohr, B. | 136.3 µg | ~ | |||
Wanadium, V | 2.2 µg | ~ | |||
Rino, Fe | 1.8 mg | 18 mg | 10 orau | 5.8 orau | 1000 g |
Iodine, I | 1.6 µg | 150 µg | 1.1 orau | 0.6 orau | 9375 g |
Cobalt, Co. | 1.2 µg | 10 µg | 12 orau | 7% | 833 g |
Manganese, Mn | 0.1414 mg | 2 mg | 7.1 orau | 4.1 orau | 1414 g |
Parahi, Cu | 112.2 µg | 1000 µg | 11.2 orau | 6.5 orau | 891 g |
Molibdenum, Mo. | 4.5 µg | 70 µg | 6.4 orau | 3.7 orau | 1556 g |
Nickel, ni | 9.5 µg | ~ | |||
Rubidium, Rb | 35.1 µg | ~ | |||
Selenium, Mena | 4.4 µg | 55 µg | 8% | 4.7 orau | 1250 g |
Puoro, F | 65.3 µg | 4000 µg | 1.6 orau | 0.9 orau | 6126 g |
Chrome, Cr | 2.2 µg | 50 µg | 4.4 orau | 2.6 orau | 2273 g |
Zinc, Zn | 0.3039 mg | 12 mg | 2.5 orau | 1.5 orau | 3949 g |
Warowaihā Kaihoko | |||||
Pati me nga dextrins | 1.3 g | ~ | |||
Mono- me nga waatea (huka) | 17.6 g | max 100 g | |||
Taimana | |||||
cholesterol | 8.8 mg | teitei 300 mg |
Ko te uara o te kaha ko 171,4 kcal.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 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.
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