Kai Herring “i raro i te koti huruhuru”
| Te tapuwae i te Atlantic | 500.0 (karamu) |
| moenga | 1.0 (waahanga) |
| rīwai | 1.0 (waahanga) |
| kāreti | 2.0 (waahanga) |
| hua heihei | 2.0 (waahanga) |
| kūkamo | 1.0 (waahanga) |
| pīni matomato | 1.0 (koko tepu) |
| mayonnaise | 150.0 (karamu) |
Tikanga whakarite
Tapahia te hopu ki nga kapi, tapahia kia paku. I runga i te grater matotoru, he mea wehe ke i nga kohua rīwai, beets, kāloti, wa ki te mayonnaise. Takoto ki runga i te pereti i roto i nga papa: beets, kāreti, rīwai, herring, kātahi ka rīwai, kāreti me ngā pīti. Taumata te mata, tauhiuhia ki te hua manu kuoro. Whakapaipai ki nga kukama, kāreti me te pī matomato.
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 | 209.5 kCal | 1684 kCal | 12.4 orau | 5.9 orau | 804 g |
| Pūmua | 8 g | 76 g | 10.5 orau | 5% | 950 g |
| Fats | 18.2 g | 56 g | 32.5 orau | 15.5 orau | 308 g |
| warowaihā | 3.7 g | 219 g | 1.7 orau | 0.8 orau | 5919 g |
| waikawa organic | 0.2 g | ~ | |||
| Muka muka | 0.8 g | 20 g | 4% | 1.9 orau | 2500 g |
| Water | 67.6 g | 2273 g | 3% | 1.4 orau | 3362 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1200 µg | 900 µg | 133.3 orau | 63.6 orau | 75 g |
| Retinol | 1.2 mg | ~ | |||
| Huaora B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9 orau | 2500 g |
| Huaora B2, riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 5.3 orau | 900 g |
| Huaora B4, kowhiri | 24.3 mg | 500 mg | 4.9 orau | 2.3 orau | 2058 g |
| Huaora B5, pantothenic | 0.5 mg | 5 mg | 10 orau | 4.8 orau | 1000 g |
| Huaora B6, pyridoxine | 0.2 mg | 2 mg | 10 orau | 4.8 orau | 1000 g |
| Huaora B9, folate | 9.9 µg | 400 µg | 2.5 orau | 1.2 orau | 4040 g |
| Huaora B12, cobalamin | 3.3 µg | 3 µg | 110 orau | 52.5 orau | 91 g |
| Huaora C, ascorbic | 3.3 mg | 90 mg | 3.7 orau | 1.8 orau | 2727 g |
| Huaora D, calciferol | 9.9 µg | 10 µg | 99 orau | 47.3 orau | 101 g |
| Huaora E, alpha tocopherol, TE | 5.9 mg | 15 mg | 39.3 orau | 18.8 orau | 254 g |
| Huaora H, koiora | 2 µg | 50 µg | 4% | 1.9 orau | 2500 g |
| Huaora PP, KORE | 2.928 mg | 20 mg | 14.6 orau | 7% | 683 g |
| Huapeka | 1.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 232.8 mg | 2500 mg | 9.3 orau | 4.4 orau | 1074 g |
| Konupūmā, Ca | 39.2 mg | 1000 mg | 3.9 orau | 1.9 orau | 2551 g |
| Konupora, Mg | 22.7 mg | 400 mg | 5.7 orau | 2.7 orau | 1762 g |
| Konutai, Na | 134.4 mg | 1300 mg | 10.3 orau | 4.9 orau | 967 g |
| Sulphur, S | 80.6 mg | 1000 mg | 8.1 orau | 3.9 orau | 1241 g |
| Paihere, P | 136.9 mg | 800 mg | 17.1 orau | 8.2 orau | 584 g |
| Māota, Cl | 84.8 mg | 2300 mg | 3.7 orau | 1.8 orau | 2712 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 139.2 µg | ~ | |||
| Bohr, B. | 57.7 µg | ~ | |||
| Wanadium, V | 28.3 µg | ~ | |||
| Rino, Fe | 1.1 mg | 18 mg | 6.1 orau | 2.9 orau | 1636 g |
| Iodine, I | 16.6 µg | 150 µg | 11.1 orau | 5.3 orau | 904 g |
| Cobalt, Co. | 14.7 µg | 10 µg | 147 orau | 70.2 orau | 68 g |
| Lithium, Li | 6.2 µg | ~ | |||
| Manganese, Mn | 0.1589 mg | 2 mg | 7.9 orau | 3.8 orau | 1259 g |
| Parahi, Cu | 105 µg | 1000 µg | 10.5 orau | 5% | 952 g |
| Molibdenum, Mo. | 5.6 µg | 70 µg | 8% | 3.8 orau | 1250 g |
| Nickel, ni | 5 µg | ~ | |||
| Rubidium, Rb | 80.9 µg | ~ | |||
| Puoro, F | 139.7 µg | 4000 µg | 3.5 orau | 1.7 orau | 2863 g |
| Chrome, Cr | 21.8 µg | 50 µg | 43.6 orau | 20.8 orau | 229 g |
| Zinc, Zn | 0.5214 mg | 12 mg | 4.3 orau | 2.1 orau | 2301 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 1.2 g | ~ | |||
| Mono- me nga waatea (huka) | 2 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 76.5 mg | teitei 300 mg |
Ko te uara o te kaha ko 209,5 kcal.
Te whakatipu i raro i te koti huruhuru ” whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 133,3%, huaora B2 - 11,1%, huaora B12 - 110%, huaora D - 99%, huaora E - 39,3%, huaora PP - 14,6 %, ūkuikui - 17,1%, iodine - 11,1%, kookao - 147%, chromium - 43,6%
- 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.
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
- 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.
- 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.
- iodine whai wāhi ki te mahi o te repe thyroid, whakarato i te hanganga o te homoni (thyroxine me triiodothyronine). He mea tika mo te tipu me te rereketanga o nga waahanga o nga kiko katoa o te tinana o te tangata, te manawa o te mitochondrial, te whakaritenga o te konutai konutai me te kawe i te homoni. Ko te koretake o te kai ka arahi ki te kaitautoko morearea me te hypothyroidism me te ngoikoretanga o te pungao, te whakapae arterial, te tipu o te tipu me te whanaketanga hinengaro o nga tamariki.
- 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 pūngoi ME TE HUITANGA KIMI O NGA MEA O TE REIHI Tuku Herring “i raro i te koti huruhuru” PER 100 g
- 42 kCal
- 77 kCal
- 35 kCal
- 157 kCal
- 14 kCal
- 40 kCal
- 627 kCal
Tags: Me pehea te tunu, te kohinga pūngoi 209,5 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu